Does Honey Have Fructans? Understanding Its FODMAP Content

October 4, 2025 •

5 min read

According to laboratory testing, some honey varieties contain minor percentages of fructans, though the main FODMAP issue is excess fructose. So, while the question, 'Does honey have fructans?' has a nuanced answer, its primary FODMAP trigger is different and depends heavily on serving size.

Quick Summary

Honey is considered a high-FODMAP food in typical serving sizes, mainly due to excess fructose, but some varieties also contain minor fructan amounts. Individual tolerance varies, and very small quantities may be manageable for some on a low-FODMAP diet.

Key Points

Honey contains fructans: Yes, honey does contain fructans, but the amount is typically minor to moderate and is secondary to its high excess fructose content.
Primary FODMAP is excess fructose: The main reason honey is classified as high-FODMAP in typical serving sizes is due to excess fructose, which can cause symptoms in sensitive individuals.
Tolerance is dose and type-dependent: A person's ability to tolerate honey varies significantly and depends on the specific honey variety and the quantity consumed.
Not recommended during elimination phase: It is generally best to avoid honey during the initial, strict elimination phase of a low-FODMAP diet to accurately assess symptom triggers.
Small servings may be tolerated later: After the elimination phase, small amounts of honey can be tested during the reintroduction phase to determine personal tolerance.
Low-FODMAP alternatives exist: Substitutes like maple syrup, rice malt syrup, and table sugar are low-FODMAP and can be used for sweetness.

Understanding Fructans and FODMAPs

To understand honey's place in a sensitive diet, it's essential to first know what fructans are and their relationship with FODMAPs. The term FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine.

Fructans are a type of oligosaccharide, specifically a chain of fructose molecules. Humans lack the enzyme needed to break down these chains, which means they are not properly digested in the small intestine. Instead, they travel to the large intestine, where gut bacteria ferment them. This fermentation process produces gas, which can lead to bloating, abdominal pain, and other digestive discomforts in individuals with sensitive digestive systems, such as those with Irritable Bowel Syndrome (IBS).

The Role of Excess Fructose

It is important to differentiate between fructans and excess fructose. While fructans are chains of fructose molecules, excess fructose is a single fructose molecule present in food in a higher concentration than its counterpart, glucose. This imbalance can also lead to malabsorption, pulling water into the intestine and causing symptoms. In the context of honey, excess fructose is often the more significant FODMAP concern.

The Sugar Content of Honey: Fructose vs. Fructans

Honey is primarily composed of the monosaccharides fructose and glucose, along with trace amounts of other carbohydrates. The FODMAP content of honey is therefore determined by its fructose-to-glucose ratio and the presence of fructans.

Laboratory tests conducted by research institutions like Monash University and FODMAP Friendly have provided insight into the specific FODMAP profile of honey. These tests have confirmed that honey is typically high in FODMAPs, mainly due to its high concentration of excess fructose. When fructose is in excess of glucose, it can be poorly absorbed and trigger symptoms in sensitive individuals.

Honey generally contains more fructose than glucose.
FODMAP Friendly's testing found some fructan presence, albeit in minor percentages, in some honeys.
FODZYME indicates that, in addition to being high in excess fructose, honey also contains moderate levels of fructans at a typical one-tablespoon serving size.

Different Honey Varieties and Their Fructan Content

The composition of honey is highly variable and depends on its floral source, which in turn affects its FODMAP content. This means that the amount of fructans and excess fructose can differ significantly between different types of honey.

Here are some examples of how various honeys are categorized by FODMAP content:

Generic Honey: Monash University found that a serving of 1 teaspoon (7g) is low FODMAP. Above this amount, it becomes high FODMAP due to excess fructose.
Clover Honey: This variety is low FODMAP at a smaller serving of ½ teaspoon (3g), as it contains a higher proportion of fructose.
Avocado Honey: This honey has an even lower low-FODMAP threshold, with a serving size of only 1g being considered safe.
Red Gum Honey: According to FODMAP Friendly testing, red gum honey has no low FODMAP serving size and is considered high FODMAP.

The Impact of Variation on Intolerance

The variability in honey's composition highlights why individual reactions can differ. One person might tolerate a teaspoon of a certain honey with no issues, while another might experience symptoms from a much smaller amount of a different type. This is also why relying solely on a single fructan or fructose assessment for honey can be misleading and why considering the total FODMAP load is crucial.

Low-FODMAP Alternatives to Honey

For those on a strict low FODMAP diet, especially during the elimination phase, avoiding honey is generally recommended to help control symptoms effectively. The good news is there are several excellent alternatives that can provide sweetness without the digestive distress.

Comparison Table: Honey vs. Low-FODMAP Sweeteners


Feature	Honey	Maple Syrup	Rice Malt Syrup	Table Sugar	Brown Sugar
Primary FODMAP	Excess Fructose, some fructans	None (contains sucrose)	None (mostly glucose)	None (sucrose)	None (sucrose)
FODMAP Status	High FODMAP in typical serving sizes, low in very small ones	Low FODMAP	Low FODMAP	Low FODMAP	Low FODMAP
Best Uses	Occasional small servings for those who tolerate it	Pancakes, baking, dressings, glazes	Asian cuisine, baking	Baking, coffee	Baking, coffee
Flavor Profile	Complex, floral, varied	Rich, caramel	Mild, neutral sweetness	Clean, pure sweetness	Molasses undertones

Navigating Fructans: Individual Tolerance and Strategies

For sensitive individuals, managing fructan and excess fructose intake requires a strategic approach. After the elimination phase, honey can be tested during the reintroduction phase to determine personal tolerance.

Here are some key strategies for incorporating honey, or any potential FODMAP trigger, back into your diet:

Start Small: Begin with a very small serving, such as a ¼ teaspoon, and monitor for symptoms over the next 24-48 hours.
Track Your Intake: Keep a food diary to correlate specific amounts of honey with any symptoms you experience. This helps establish your personal tolerance threshold.
Avoid Stacking: Be mindful of FODMAP stacking, where consuming multiple low-FODMAP servings of different high-FODMAP foods can accumulate and trigger symptoms. If you use a small amount of honey, avoid other high-FODMAP foods for several hours.
Consult a Professional: Working with a registered dietitian is the most effective way to navigate the reintroduction process and build a sustainable diet tailored to your needs.

Conclusion

In summary, does honey have fructans? The answer is yes, though usually in minor to moderate amounts depending on the type and quantity. The primary reason honey is considered a high-FODMAP food in standard serving sizes is its high content of excess fructose. For individuals with IBS or fructose malabsorption, this can lead to uncomfortable digestive symptoms. The FODMAP content and specific sugar ratios can vary by floral source, meaning different types of honey have different tolerance levels. While many people on a low-FODMAP diet must restrict honey during the elimination phase, individual tolerance can be tested during reintroduction. Fortunately, safe and delicious low-FODMAP alternatives like maple syrup and table sugar are readily available to satisfy a sweet tooth. Ultimately, understanding your personal tolerance is key to managing digestive health effectively.

For a more clinical perspective on honey's effects on IBS and further research, consult reliable medical sources such as Healthline and Monash University's resources, which provide in-depth information on FODMAPs.

Note: It is crucial to get an official IBS diagnosis from a doctor before starting a low-FODMAP diet, as symptoms can mimic other medical conditions.

Frequently Asked Questions

Honey is considered a high-FODMAP food primarily because it contains excess fructose. This means the concentration of fructose is higher than that of glucose, which can lead to incomplete absorption in the small intestine and subsequent fermentation by gut bacteria.

People with IBS often have a low tolerance for the FODMAPs in honey, and it can trigger symptoms like bloating and gas. While some may tolerate very small amounts, it's typically recommended to avoid it during the elimination phase of a low-FODMAP diet.

No, the FODMAP content of honey varies significantly depending on the floral source from which it was made. Some honeys, like generic or avocado honey, have been tested by Monash University and have varying low-FODMAP serving sizes.

Fructans are chains of fructose molecules that are not digested by humans. Excess fructose refers to the presence of free fructose in a higher ratio than glucose. Both are FODMAPs that can cause digestive issues, but excess fructose is the main problem in honey.

You can test your tolerance for honey during the reintroduction phase of the low-FODMAP diet, under the guidance of a dietitian. Start with a very small serving, like ¼ teaspoon, and observe your symptoms for 2-3 days before increasing the amount.

Good low-FODMAP alternatives to honey include maple syrup, rice malt syrup, brown sugar, and table sugar. These sweeteners do not contain the same problematic FODMAPs as honey and are generally well-tolerated.

Cooking does not reduce the fructan or excess fructose content in honey. The FODMAPs in honey are resistant to heat, so baked goods or sauces made with honey will retain their high-FODMAP status.