Is Honey Good for Bowel Movements? A Comprehensive Look

December 13, 2025 •

4 min read

According to a 2022 study published in the journal Nutrients, honey contains prebiotic compounds that promote the growth of beneficial gut bacteria, suggesting it may aid digestive function. But is honey good for bowel movements specifically, and how can it help with issues like constipation?

Quick Summary

This article explores the mechanisms by which honey can influence bowel movements, including its osmotic effects and prebiotic properties. It details how to use honey as a digestive aid, considers potential side effects, and compares it to other natural remedies for constipation. The information is grounded in scientific understanding and practical advice for supporting gut health.

Key Points

Mild Laxative: Honey's fructose content can pull water into the intestines, softening stool and promoting easier bowel movements.
Prebiotic Benefits: Raw honey contains oligosaccharides that nourish beneficial gut bacteria, improving overall digestive health and regularity.
Use with Warm Water: Mixing a tablespoon of honey with warm water, especially in the morning, is a popular and effective method for digestive relief.
Moderation is Key: Excessive consumption can lead to bloating, blood sugar spikes, or even worsen constipation due to its sugar content.
Avoid for Infants: Never give honey to children under one year of age due to the risk of infant botulism.
Not for Everyone: Individuals with IBS or fructose intolerance may experience negative side effects from honey, such as gas and cramping.

The Science Behind Honey and Bowel Movements

For centuries, honey has been a staple in traditional medicine for its various therapeutic properties, including its effects on digestion. Modern science provides a clearer picture of how this natural sweetener can influence bowel movements. The effects are multifaceted, involving its sugar composition, enzyme content, and prebiotic potential.

Osmotic Effect: A Natural Laxative

One of the primary ways honey can assist with constipation is through its mild osmotic effect. Honey is composed mainly of fructose and glucose. For some individuals, particularly when consumed in moderate to large quantities, the fructose may not be completely absorbed in the small intestine. This unabsorbed fructose draws water into the intestines, which helps to soften the stool and promotes a bowel movement. This process is gentler than many chemical laxatives, making it a popular natural remedy.

Prebiotic Properties for a Healthy Gut

Honey contains non-digestible carbohydrates, primarily oligosaccharides, which act as prebiotics. Prebiotics are food for the beneficial bacteria living in your gut, known as the gut microbiota. A healthy and balanced gut microbiome is essential for proper digestion and regular bowel movements. By nourishing these good bacteria (such as Bifidobacteria and Lactobacilli), honey can help regulate microbial communities in the gut and improve overall digestive health.

Enzymes and Antioxidants

Raw honey, in particular, contains natural digestive enzymes, including amylase, which help break down carbohydrates and sugars. These enzymes can support the digestive process and contribute to better overall gut function. Additionally, honey's antioxidant and anti-inflammatory properties can help soothe the gut lining, potentially reducing inflammation that can disrupt normal bowel function.

Practical Ways to Incorporate Honey for Constipation

If you want to use honey to help with your bowel movements, there are several simple and effective methods. Consistency and moderation are key to achieving the desired effect without unwanted side effects.

Warm Water and Honey: A classic remedy, mixing one to two tablespoons of raw honey in a glass of warm (not hot) water and drinking it on an empty stomach in the morning can help kick-start your digestive system.
Lemon Water and Honey: Adding a squeeze of lemon juice to the warm honey water can further enhance its digestive benefits. The citric acid in lemon may stimulate digestion and help detoxify the body.
Honey with Probiotic-Rich Foods: Combining honey with yogurt or kefir can provide a synergistic effect. The prebiotics in honey feed the probiotic bacteria in these foods, creating a healthier gut environment.
Evening Ritual: Consuming a spoonful of honey before bed may also help soften stools overnight, preparing your system for a morning bowel movement.
Honey and Milk: In Ayurvedic medicine, a traditional remedy for constipation is warm milk with honey. This combination can have a mild laxative effect and is often taken at night.

Considerations and Potential Risks

While honey is a natural product, it's not a magic bullet and isn't suitable for everyone. Certain precautions and potential downsides should be considered.

Fructose Malabsorption and IBS

For individuals with Fructose Malabsorption or Irritable Bowel Syndrome (IBS), the high fructose content in honey can actually worsen digestive symptoms like bloating, gas, and abdominal pain. This is because the unabsorbed fructose ferments in the gut, causing discomfort. If you have IBS, consider trying a low-FODMAP diet to see if honey is a trigger.

Excessive Consumption and Side Effects

Overconsumption of honey can lead to negative side effects. Since it is primarily sugar, eating too much can cause a spike in blood sugar levels and lead to weight gain. Excessive intake can also potentially worsen constipation by causing dehydration if you don't drink enough water. Moderation is vital, and a daily dose of one to two tablespoons is generally sufficient for most people.

Infant Botulism Risk

It is crucial to remember that honey should never be given to infants under one year of age. Honey can contain spores of Clostridium botulinum, which can cause a serious and potentially fatal illness called infant botulism in their underdeveloped digestive systems.

Comparison: Honey vs. Other Natural Laxatives


Feature	Honey	Prunes/Prune Juice	Flaxseeds	Chia Seeds
Primary Mechanism	Osmotic effect (fructose) & Prebiotic properties	High fiber (soluble and insoluble) & Sorbitol	High fiber (soluble) & Omega-3 fatty acids	Soluble fiber & Gelling action
Speed of Relief	Can be gradual; works best with consistency	Often quicker, especially juice	Gradual; requires regular intake	Gradual; needs hydration to work
Potential Side Effects	Fructose intolerance, bloating (if overused)	Gas, bloating, diarrhea (if overused)	Bloating, gas (especially if not hydrated)	Bloating, gas (if not soaked or hydrated)
Versatility	Excellent as a sweetener, mixes easily	Best in juice or dried fruit form	Can be mixed into various foods, baked	Easily added to smoothies, puddings, yogurt
Considerations	Not for infants, potential for blood sugar spikes	High in natural sugars, potential for calories	Requires high fluid intake, grind for best results	Needs to be hydrated before consumption

Conclusion: A Gentle Aid for Digestive Wellness

In conclusion, honey can indeed be beneficial for bowel movements for many people, acting as a gentle and natural aid rather than a harsh stimulant. Its ability to soften stools through an osmotic effect and foster a healthy gut microbiome via its prebiotic properties provides a dual-action approach to digestive support. However, it is not a universal solution. Those with conditions like IBS or fructose malabsorption should approach honey with caution. The best results come from incorporating a moderate amount of raw, unfiltered honey into a balanced, fiber-rich diet that includes plenty of water. If persistent constipation continues, always consult a healthcare professional to rule out underlying issues. Used correctly and in moderation, honey can be a sweet addition to a holistic approach to digestive wellness.

Check out the effects of honey on gut microbiota in this article from the National Institutes of Health.

Frequently Asked Questions

Honey helps with constipation in two main ways: its fructose content has a mild osmotic effect that draws water into the intestines to soften stool, and its prebiotic components feed beneficial gut bacteria to support a healthy digestive system.

No, honey should never be given to infants under one year old due to the risk of infant botulism, a serious and potentially fatal illness caused by Clostridium botulinum spores that can be present in honey.

The most recommended method is to mix one to two tablespoons of raw honey into a glass of warm water and drink it on an empty stomach in the morning. This helps stimulate the digestive system and promote regularity.

Yes, for some individuals, especially those with fructose malabsorption or IBS, honey can cause digestive issues. Overconsuming honey without adequate hydration can also lead to or worsen constipation by dehydrating the body.

Raw, unfiltered honey is often preferred for digestive health because it retains more of its natural enzymes, antioxidants, and prebiotic compounds, which can be diminished or destroyed during the processing of regular honey.

The effect of honey is typically mild and gradual, working best when used consistently as part of a healthy routine. It is not a quick-fix like a pharmaceutical laxative, so results can vary based on individual factors and the severity of constipation.

Other natural remedies include increasing fiber intake with foods like prunes, figs, flaxseeds, and chia seeds. Staying well-hydrated and getting regular exercise are also crucial for maintaining regular bowel movements.