Is a Teaspoon of Honey High in FODMAP? A Nutrition Diet Guide

October 15, 2025 •

5 min read

According to Monash University, the developer of the low FODMAP diet, a single teaspoon of generic honey is considered low FODMAP. This may surprise many, as honey is generally known to be high in excess fructose; therefore, understanding this distinction is key to navigating the question, “Is a teaspoon of honey high in FODMAP?”.

Quick Summary

A small serving of honey, typically one teaspoon or less, is considered low FODMAP, but larger amounts are high FODMAP due to excess fructose. Individual tolerance varies greatly, and serving sizes differ between honey types, like clover or avocado honey. During the elimination phase, it is often recommended to avoid honey completely to test tolerance and prevent FODMAP stacking.

Key Points

Small Serving is Low FODMAP: A single teaspoon (7g) of generic honey is classified as low FODMAP by Monash University.
Honey Varieties Differ: The low FODMAP serving size varies significantly by honey type; for instance, clover honey has a lower tolerance threshold.
Excess Fructose is the Issue: Larger amounts of honey are high FODMAP due to an imbalance of fructose and glucose, which can cause symptoms in sensitive individuals.
FODMAP Stacking Risk: Consuming multiple small servings of fructose-containing foods throughout the day can lead to a cumulative effect that triggers digestive issues.
Individual Tolerance is Key: Not everyone with IBS can tolerate even the designated low FODMAP serving of honey; personal sensitivity must be assessed during the reintroduction phase.
Safe Alternatives Exist: Excellent low FODMAP substitutes for honey include maple syrup, rice malt syrup, table sugar, and stevia.

Understanding FODMAPs and Honey

FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates that are not well absorbed in the small intestine for some individuals. Instead, they travel to the large intestine, where gut bacteria ferment them, causing symptoms like bloating, gas, and abdominal pain in people with Irritable Bowel Syndrome (IBS). Honey's primary FODMAP concern is fructose, a monosaccharide. For proper absorption in the small intestine, fructose requires the presence of an equal or greater amount of glucose. Honey, however, contains more fructose (around 38%) than glucose (around 31%), creating an 'excess fructose' situation in larger servings that is poorly absorbed by those with fructose malabsorption.

The Verdict on Honey and FODMAPs

The categorization of honey as high or low FODMAP is entirely dependent on the serving size. While a large amount of honey is indeed high in FODMAPs, a small, controlled amount is generally safe for most individuals on a low FODMAP diet. The science behind this is related to how much excess fructose can be introduced into the system before it overwhelms the digestive process. For this reason, official FODMAP testing provides specific guidelines on safe serving sizes, not a blanket high FODMAP label for all amounts. However, it is important to remember that individual tolerance is a major factor, and what is a safe amount for one person may not be for another.

FODMAP Content Varies by Honey Type

It is critical to note that the low FODMAP serving size is not universal for all types of honey. Different honey varieties have different fructose-to-glucose ratios, which in turn affects the amount that can be tolerated. Monash University, the leading authority on FODMAP testing, has analyzed several types, providing clear-cut guidance for each.

Low FODMAP Serving Sizes for Honey Varieties

Generic Honey: A low FODMAP serving is 1 teaspoon (7g). Amounts above this are high in excess fructose.
Clover Honey: A low FODMAP serving is a smaller ½ teaspoon (3g), and amounts above this are high FODMAP.
Avocado Honey: A low FODMAP serving is an extremely small 1 gram, making it very limited for those on the diet.

Some other testing, such as by FODMAP Friendly, found no low FODMAP serving size for some honeys, which underscores the variability and the importance of cautious testing.

The Risk of FODMAP Stacking

A key consideration when consuming any food with FODMAPs, even in a small, low FODMAP serving, is the concept of FODMAP stacking. This occurs when you eat multiple foods containing small amounts of the same FODMAP group (like fructose) throughout the day. While each food may be within its individual low FODMAP serving size, the cumulative effect can cause symptoms. For example, having a teaspoon of honey in your tea, followed by a handful of mango slices later, could trigger digestive distress because both contain fructose. This is why careful planning and moderation are essential, particularly during the reintroduction phase of the diet.

Low FODMAP Sweetener Alternatives

For those sensitive to fructose, or who are in the elimination phase of the low FODMAP diet, opting for alternative sweeteners is a safer bet. These alternatives provide sweetness without the risk of excess fructose that can trigger gut symptoms.

Here are some excellent low FODMAP sweetener alternatives:

Maple Syrup: A fantastic liquid alternative with a rich flavor profile. It's safe in generous servings of up to ¼ cup.
Table Sugar (Sucrose): Made of equal parts fructose and glucose, it's generally well-tolerated because the glucose helps with fructose absorption. Safe in servings up to ¼ cup.
Brown Sugar: Similar to table sugar, its FODMAP status is not affected by the added molasses. Also safe in servings up to ¼ cup.
Rice Malt Syrup: This is made from fermented rice and is a low FODMAP option, suitable for baking or general sweetening.
Stevia & Monk Fruit: These are low-calorie sweeteners derived from plants that are considered low FODMAP. They are much sweeter than sugar, so only small amounts are needed.

Sweetener Comparison Table


Sweetener	FODMAP Type	Low FODMAP Serving	Notes
Honey (Generic)	Fructose (in excess)	1 tsp (7g)	Large servings are high FODMAP.
Maple Syrup	None (Low FODMAP)	¼ cup (60g)	Great liquid alternative for baking and sauces.
Table Sugar (Sucrose)	Fructose (equal parts)	¼ cup (50g)	Glucose aids fructose absorption, making it safe.
Rice Malt Syrup	None (Low FODMAP)	1 tbsp (28g)	Mild sweetness, suitable for Asian dishes.
Agave Nectar	Fructose (in excess)	Very limited (often <1 tsp)	Extremely high in fructose; generally avoided.
Sorbitol/Mannitol	Polyols	Varies (often low)	Found in sugar-free products; can cause bloating and diarrhea.

Managing Your Diet: Strategic Inclusion

If you have completed the reintroduction phase of the low FODMAP diet and have confirmed that you tolerate fructose in small amounts, you can strategically re-incorporate honey. The key is to be mindful of your overall fructose intake for the day and to listen to your body. Using a food journal can help you identify your personal threshold. When adding it back into your diet, start with a very small amount, like a quarter-teaspoon, and monitor for symptoms before increasing the amount. Pairing sweeteners with meals containing protein and fat can also help to slow digestion and may improve tolerance. Consulting with a registered dietitian is the best way to develop a personalized and sustainable nutrition plan.

Conclusion

In summary, while honey is predominantly high in excess fructose, a small, carefully measured teaspoon of generic honey is considered low FODMAP by Monash University. However, the exact amount that is safe can differ based on the honey variety and an individual's unique sensitivity to fructose. Factors like FODMAP stacking and the elimination phase of the diet necessitate caution and, for some, avoidance altogether. By being aware of your personal tolerance and utilizing low FODMAP alternatives like maple syrup or table sugar, you can manage your symptoms effectively while still enjoying a touch of sweetness in your diet. The low FODMAP diet is ultimately a tool for self-discovery, and with mindful eating, you can find a balance that works for you.

For more detailed information and the official app, visit the Monash University Low FODMAP Diet website. https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/

Frequently Asked Questions

Honey is generally considered high FODMAP in standard serving sizes because it contains a higher proportion of fructose compared to glucose. This 'excess fructose' is poorly absorbed in the small intestine by some people, leading to fermentation in the gut and digestive symptoms.

According to Monash University, the safe low FODMAP serving size for generic honey is 1 teaspoon, which is equivalent to 7 grams.

Yes, the FODMAP content and the safe serving size can vary depending on the type of honey. For example, clover honey has a smaller low FODMAP serving size of ½ teaspoon, while avocado honey is limited to just 1 gram.

It is generally recommended to completely avoid honey during the elimination phase of the low FODMAP diet to help establish a baseline of symptom control. You can test your tolerance for fructose with honey during the reintroduction phase.

FODMAP stacking occurs when multiple foods, each containing a low FODMAP serving of a specific carbohydrate (like fructose), are consumed throughout the day, creating a cumulative effect that triggers symptoms. Having a teaspoon of honey with a low FODMAP serving of fruit could potentially cause issues due to stacking.

Good low FODMAP alternatives to honey include maple syrup, rice malt syrup, brown sugar, and table sugar. These sweeteners have different carbohydrate profiles that are less likely to cause digestive distress.

No, Manuka honey is not low FODMAP and, despite its touted health benefits, is high in excess fructose, just like other honeys. It can trigger digestive issues in sensitive individuals and may even cause additional irritation.