Does honey cause inflammation? Separating fact from sugar-coated fiction

October 7, 2025 •

5 min read

According to a review of 48 clinical trials published up to 2022, beneficial effects were observed from honey consumption, particularly when replacing other sweeteners. But does honey cause inflammation or can its potent compounds actually help soothe it? For most people, the answer is far from inflammatory, pointing instead toward honey's valuable antioxidant and anti-inflammatory properties.

Quick Summary

Honey typically provides anti-inflammatory and antioxidant benefits due to its rich composition of flavonoids and polyphenols. However, since it is a sugar, overconsumption can negate these positive effects and contribute to inflammation and weight gain. Not all honey is equal; raw and specific types like Manuka and buckwheat may offer more potent anti-inflammatory properties.

Key Points

Honey contains anti-inflammatory compounds: Rich in antioxidants like flavonoids and polyphenols, honey helps combat oxidative stress and fight inflammation.
Mechanism of action: Honey can suppress key pro-inflammatory cytokines and regulate pathways that trigger the inflammatory response.
Quality matters: Raw, unfiltered, and darker honey varieties generally have higher antioxidant and anti-inflammatory properties compared to processed honey.
Moderation is essential: Honey is still sugar, and excessive intake can contribute to inflammation, weight gain, and blood sugar spikes.
A healthier alternative to table sugar: When used in moderation, high-quality honey is a better choice than refined sugar for reducing the body's overall inflammatory load.
Not for everyone: Individuals with diabetes or allergies to pollen should exercise caution and consult a doctor before adding honey to their diet.

The Surprising Truth: Honey's Anti-Inflammatory Compounds

For many years, honey has been used medicinally across various cultures, and modern science is confirming its healing potential. The key lies not in its sweetness but in its complex biological makeup. Honey contains a mixture of amino acids, minerals, vitamins, and antioxidants, with the latter being primarily responsible for its anti-inflammatory effects. The most significant of these are flavonoids and polyphenols.

These antioxidants work by neutralizing unstable molecules called free radicals in the body. If left unchecked, these free radicals can cause oxidative stress, leading to cellular damage and triggering inflammatory responses. By scavenging these free radicals, honey's antioxidants help reduce the overall inflammatory burden on the body and can help prevent a state of chronic inflammation. This is a crucial distinction from refined sugar, which lacks these beneficial compounds entirely.

The Science Behind the Soothing Effect

Research has explored the direct mechanisms by which honey's compounds combat inflammation. In studies involving animal models and cell cultures, honey has been shown to downregulate pro-inflammatory cytokines like TNF-α, IL-1β, and IL-6. These signaling proteins play a pivotal role in orchestrating the inflammatory response, so their suppression can help de-escalate inflammation.

Modulation of signaling pathways: Compounds found in honey, such as caffeic acid phenethyl ester (CAPE) and chrysin, can suppress key inflammatory signaling pathways like NF-κB and MAPK, which regulate the expression of inflammatory genes.
Reduction of oxidative stress: Through its antioxidant properties, honey mitigates oxidative stress, which is closely linked to chronic inflammation. By enhancing the body's natural defense mechanisms, honey helps maintain cellular health.
Gastrointestinal health benefits: Research suggests certain honeys can act as a prebiotic, fostering the growth of beneficial gut bacteria. A healthy gut microbiome is fundamental to a balanced immune system and can help soothe inflammation of the gut lining.

Not All Honey Is Created Equal

The anti-inflammatory power of honey can vary significantly depending on its origin, floral source, and processing. Generally, darker, less-processed honeys tend to have higher levels of antioxidants than lighter, processed varieties.

Types of Honey and Their Anti-Inflammatory Potential

Manuka Honey: Renowned for its potent antibacterial and anti-inflammatory effects, Manuka honey contains high levels of methylglyoxal (MGO). Studies have shown its ability to reduce inflammation in specific conditions like ulcerative colitis.
Buckwheat Honey: This dark-colored honey is known for its high antioxidant content, which gives it significant anti-inflammatory properties. Its rich polyphenol profile makes it a standout choice for medicinal use.
Linden Honey: Often praised for its enzyme content, linden honey has been shown to possess notable anti-inflammatory and soothing properties.
Raw Honey: As raw honey is unfiltered and unpasteurized, it retains a higher concentration of beneficial enzymes and antioxidants compared to processed honey. This makes it a generally more powerful anti-inflammatory option.

The Inflammatory Side of Sugar: When Too Much is a Problem

Despite its beneficial compounds, it is crucial to remember that honey is primarily composed of sugars, namely glucose and fructose. While replacing refined sugar with honey can be a step toward a healthier diet, excessive consumption of any sugar, including honey, can have negative health consequences. A high intake of added sugar is consistently linked with weight gain and elevated blood sugar levels, both of which can lead to systemic inflammation.

Therefore, the anti-inflammatory benefits of a small amount of high-quality honey could be completely overwhelmed by the pro-inflammatory effects of overindulging in it. For individuals with diabetes, or those with insulin resistance, honey must be consumed with extreme caution and in moderation due to its impact on blood sugar.

Honey vs. Table Sugar: A Comparative Look at Inflammation


Feature	Honey	Table Sugar (Sucrose)
Composition	Fructose, glucose, amino acids, enzymes, vitamins, minerals, and antioxidants (flavonoids, polyphenols).	Glucose and fructose.
Inflammatory Compounds	Contains naturally occurring antioxidants and anti-inflammatory compounds.	Lacks anti-inflammatory compounds and can promote inflammation when consumed in excess.
Processing	Varies widely. Raw honey is minimally processed, while commercial honey can be filtered and pasteurized.	Highly processed, often bleached and crystallized.
Glycemic Index (GI)	Varies depending on type and processing (approx. 30-80). Raw and darker honeys can have a lower GI.	High GI (approx. 65), causing rapid blood sugar spikes.
Impact on Gut Health	Raw honey contains small amounts of prebiotics that can support beneficial gut bacteria.	Lacks prebiotic properties and can harm the gut microbiome when overconsumed.

Making a Smart Choice: How to Enjoy Honey Without Worry

To maximize honey’s health benefits and minimize potential inflammatory risks, mindful consumption is key. Here are a few tips:

Choose High-Quality Honey: Opt for raw, unfiltered honey, or medicinal varieties like Manuka or buckwheat, known for their higher antioxidant levels. The floral source and processing can greatly affect the final product's potency.
Use in Moderation: Replace refined sugar with honey, but use it sparingly. A World Health Organization guideline suggests limiting added sugars, including honey, to no more than 10% of total daily calories.
Avoid Heating at High Temperatures: Heating honey to high temperatures can destroy beneficial enzymes and antioxidants. Add it to warm tea or drizzle it on food after cooking to preserve its properties.
Consider Your Health: Individuals with diabetes, insulin resistance, or a history of fructose malabsorption should monitor their intake carefully. Allergic reactions are rare but possible and would cause inflammation. If you have concerns, speak with a healthcare provider.

Conclusion

In conclusion, the claim that honey causes inflammation is largely unfounded for most people, especially when consumed in moderation. On the contrary, numerous studies suggest that high-quality, unheated honey, particularly potent types like Manuka, possesses significant anti-inflammatory and antioxidant properties thanks to its rich content of flavonoids and polyphenols. It can even contribute positively to gut health, an important factor in managing inflammation. The real concern is honey’s sugar content; excessive intake can lead to weight gain and blood sugar imbalances that promote inflammation, regardless of the sugar's source. Therefore, for optimal health benefits, replace less healthy sweeteners with high-quality honey and enjoy it mindfully and in moderation.

For more information on the wide-ranging therapeutic properties of honey, including its antioxidant capacity, the Wiley Online Library offers extensive research compiled in scholarly articles. Wiley Online Library

Frequently Asked Questions

Yes, in moderation, honey is a better choice than table sugar for managing inflammation because it contains beneficial antioxidants and anti-inflammatory compounds that refined sugar lacks entirely. However, the key is using it sparingly to avoid the negative effects of excess sugar intake.

Honey fights inflammation through its rich antioxidant content, including flavonoids and polyphenols, which help neutralize free radicals that cause cellular damage. It also works by modulating inflammatory pathways and suppressing pro-inflammatory cytokines in the body.

Manuka honey is often cited for its potent anti-inflammatory effects due to its high methylglyoxal (MGO) content. Darker honeys like buckwheat also have higher concentrations of anti-inflammatory phenolic compounds. Raw, unprocessed honeys are also typically more potent than heat-treated, commercial varieties.

Diabetics should be cautious with honey, as it is a sugar that affects blood glucose levels. Some honeys have a lower glycemic index than table sugar, but it is still important to monitor intake and blood sugar closely. Consulting a healthcare provider is recommended.

Yes, in very rare cases, people with allergies to pollen may have an inflammatory allergic reaction to honey, with symptoms ranging from a cough to anaphylaxis. If you suspect an allergy, stop consumption and consult a doctor.

Yes, heating honey, especially at high temperatures, can destroy its beneficial enzymes and delicate antioxidant compounds. To preserve its anti-inflammatory properties, it is best to add honey to warm foods or drinks, not boiling ones.

The amount of honey that is safe depends on overall sugar intake and health status. However, experts generally recommend consuming honey in moderation. Replacing other sweeteners with 1-2 tablespoons of high-quality honey a day can provide benefits without excess sugar.