Is Honey Bad for FODMAP? A Guide to Sweeteners on a Low-FODMAP Diet

October 6, 2025 •

3 min read

According to Monash University, the developer of the Low FODMAP Diet, standard honey is only considered low FODMAP in very small amounts, specifically one teaspoon (7g). This brings to light the important question: Is honey bad for FODMAP? The answer is nuanced, depending on serving size and individual tolerance to fructose.

Quick Summary

Honey is high in excess fructose, making it a high-FODMAP food in typical serving sizes that can cause digestive issues for individuals with IBS. Small portions, like one teaspoon, may be tolerated, but alternatives exist for safer sweetening during a low-FODMAP diet.

Key Points

High Fructose Content: Honey contains more fructose than glucose, making it a high FODMAP food in typical serving sizes due to excess fructose.
Serving Size is Critical: Only very small amounts, such as one teaspoon or less, are considered low FODMAP, as established by Monash University.
Individual Tolerance Varies: Not all people with IBS will tolerate honey, even in small amounts, as tolerance is highly dependent on an individual's sensitivity to fructose.
Be Aware of FODMAP Stacking: Combining a small portion of honey with other fructose-containing foods can accumulate and trigger symptoms.
Consider Safer Alternatives: Low FODMAP sweeteners like pure maple syrup, table sugar, and rice malt syrup are safer options for sweetening.
Use for Reintroduction Testing: Honey can be used as a tool to test your tolerance to fructose during the reintroduction phase of the diet.
Consult a Dietitian: It is recommended to work with a registered dietitian to navigate the diet and determine your personal tolerance levels.

What Are FODMAPs and Why Does Honey Matter?

FODMAPs is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine in some individuals, particularly those with Irritable Bowel Syndrome (IBS). When these reach the large intestine, they are fermented by gut bacteria, causing gas and symptoms like bloating and discomfort. Monosaccharides, or single sugar molecules, include fructose, which is relevant to honey.

The Fructose-Glucose Ratio in Honey

Honey is considered problematic for individuals with fructose malabsorption due to its fructose to glucose ratio. When fructose is present in higher amounts than glucose (termed 'excess fructose'), the small intestine may struggle to absorb it, leading unabsorbed fructose to the large intestine for fermentation. Honey contains roughly 38% fructose and 31% glucose, creating this excess fructose situation and making it high FODMAP in typical serving sizes.

Monash University's Guidance on Honey

Monash University, a leading authority on the Low FODMAP Diet, has tested various types of honey and provides specific serving size guidance.

Generic Honey: Low FODMAP at one teaspoon (7g). Larger amounts are moderate to high in excess fructose.
Clover Honey: Low FODMAP at a smaller serving of half a teaspoon (3g).
Avocado Honey: Has a very limited safe serving size of just 1g.

Individual tolerance to these small portions can vary, and symptoms may still occur. The Monash app offers the most up-to-date information.

Navigating FODMAP Stacking

FODMAP stacking is a key consideration when consuming small low-FODMAP portions of foods like honey. This occurs when you consume multiple foods containing the same FODMAP group throughout the day, and the combined amount exceeds your personal tolerance, potentially triggering symptoms even if individual servings were within guidelines. Avoiding honey during the elimination phase of the diet can help establish a baseline.

Low FODMAP Alternatives to Honey

Several low-FODMAP sweeteners can be used as alternatives to honey. These options are generally better tolerated as they are either naturally low in FODMAPs or have been certified.

Pure Maple Syrup: A safe low-FODMAP option.
Rice Malt Syrup: A glucose-based sweetener that is low in fructose.
White and Brown Sugar: Contain sucrose, which breaks down into balanced amounts of glucose and fructose, making them tolerable in small servings.
Stevia and Sucralose: Non-nutritive, low-FODMAP sweeteners.

Choosing Your Sweetener: A Comparison


Sweetener	FODMAP Status	Primary FODMAP	Safe Serving Size	Notes
Honey	High (in excess of 1 tsp)	Fructose	1 tsp (7g) (Generic)	Serving size is very limited due to excess fructose.
Pure Maple Syrup	Low	N/A	2 tbsp	A reliable 1:1 replacement for honey in many recipes.
Table Sugar (Sucrose)	Low (in small amounts)	N/A	1 tbsp	Contains balanced fructose-glucose and is generally well-tolerated in moderation.
Rice Malt Syrup	Low	N/A	1 tbsp	A milder flavor profile, useful in baking and Asian dishes.

How to Reintroduce Honey (If Tolerated)

During the reintroduction phase of the Low FODMAP Diet, honey can be used to test tolerance to fructose, preferably with guidance from a dietitian. The Monash University app provides a structured plan for testing:

Day 1: Test with 1.5 teaspoons of honey.
Day 2: Test with 2 teaspoons of honey.
Day 3: Test with 1 tablespoon of honey.

A washout period is needed between tests to monitor symptoms and determine individual tolerance levels.

Conclusion: Strategic Sweetening on a Low FODMAP Diet

Ultimately, whether honey is suitable for a low FODMAP diet depends on the amount consumed and personal tolerance. Due to its excess fructose, it is generally high FODMAP, but very small portions of certain types may be tolerated. Understanding FODMAP stacking and individual responses is key. Working with a dietitian and using low-FODMAP alternatives can help manage digestive health while enjoying sweetness. The low FODMAP diet is a temporary process to identify triggers and create a personalized eating plan.

For more information and a helpful tool, the Monash University FODMAP Diet App is recommended.

Frequently Asked Questions

Honey is classified as a high FODMAP food because it contains a higher concentration of fructose compared to glucose, a situation known as 'excess fructose'. This imbalance makes it difficult for some people with IBS to absorb fructose in the small intestine, leading to fermentation by gut bacteria and triggering symptoms like bloating and gas.

Yes, but only in very small quantities. According to Monash University, the low FODMAP serving size for generic honey is one teaspoon (7g). However, other types like clover honey have an even smaller threshold, and individual tolerance varies significantly.

Great low FODMAP alternatives include pure maple syrup, rice malt syrup, and table sugar (sucrose) in moderate amounts. These sweeteners have a more balanced fructose-to-glucose ratio or are low in FODMAPs and are generally well-tolerated.

FODMAP stacking is when you eat multiple foods containing the same FODMAP throughout the day. Even if each food is within its 'safe' low FODMAP serving size, the cumulative effect of these servings can exceed your tolerance threshold and trigger symptoms.

No, Manuka honey is not low FODMAP. It is still high in excess fructose, and its potent antimicrobial compound, methylglyoxal, may cause additional digestive irritation in sensitive individuals.

If your symptoms have improved after the initial elimination phase, you can test your tolerance to fructose using honey during the reintroduction phase of the low FODMAP diet. A structured plan, such as the one outlined in the Monash FODMAP app, involves testing specific amounts over several days under the guidance of a dietitian.

For individuals with IBS or fructose malabsorption, honey can cause gas and bloating. The excess fructose is not fully absorbed and is fermented by gut bacteria, which produces gas and can lead to these uncomfortable digestive symptoms.