Is Honey Good for Gas and Bloating? A Look at the Digestive Truth

November 1, 2025 •

4 min read

According to a review published in Evidence-Based Complementary and Alternative Medicine, certain types of honey have anti-inflammatory and prebiotic properties that can be beneficial for gut health. This raises the question: is honey good for gas and bloating, or could it make symptoms worse for some people?

Quick Summary

This article explores honey's dual nature regarding digestive health, noting that while it offers prebiotic benefits and soothes inflammation, its high fructose content can worsen gas and bloating in sensitive individuals. It covers the science behind honey's effects, compares different honey types, and offers guidance on using it for gut health.

Key Points

Prebiotic Potential: Raw honey acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy microbiome.
Anti-Inflammatory Action: Honey contains compounds with anti-inflammatory properties that can soothe an irritated stomach and gut lining.
High-FODMAP Warning: Due to its high fructose content, honey can worsen symptoms like bloating and gas in individuals with IBS or fructose malabsorption.
Consider the Type of Honey: Raw, unprocessed honey retains more of its beneficial enzymes and prebiotics than pasteurized versions.
Moderation is Key: Consuming honey in moderation is crucial, as excessive intake can negatively impact gut health and contribute to digestive issues.
Listen to Your Body: Individual tolerance is a major factor. Pay attention to how your body reacts to small amounts of honey to determine its effect on your digestive comfort.
Not a Cure-All: Honey offers potential benefits but is not a substitute for medical treatment, especially for chronic digestive conditions like IBS.

The Dual Nature of Honey: Friend or Foe for Your Gut?

Honey's reputation as a natural remedy extends to digestive health, where its effects are complex and depend largely on the individual's gut sensitivity and the type of honey consumed. For many, the prebiotic and anti-inflammatory properties of raw honey can promote a healthier digestive system and reduce symptoms like gas and bloating. However, for those with conditions like irritable bowel syndrome (IBS), the high fructose content can lead to increased discomfort. Understanding this duality is key to using honey effectively for digestive wellness.

How Honey Can Aid Digestion

Several components and properties of honey contribute to its potential digestive benefits:

Prebiotic Effects: Honey contains non-digestible oligosaccharides that act as prebiotics, feeding beneficial gut bacteria like Bifidobacteria and Lactobacilli. A balanced microbiome is essential for proper digestion and can help reduce fermentation and gas production.
Enzymatic Activity: Raw honey contains natural enzymes, such as amylase, that can assist in breaking down starches and sugars, making digestion more efficient and reducing the workload on your digestive system.
Soothing and Anti-Inflammatory Action: Honey is known for its ability to coat the esophagus and stomach lining, which can provide relief from acid reflux and soothe irritation. Its anti-inflammatory compounds, including antioxidants and polyphenols, can also help calm an inflamed gut.
Antimicrobial Properties: Certain types of honey, notably Manuka, have potent antibacterial effects that can help fight harmful gut pathogens. By reducing the population of bad bacteria, it can help restore balance to the gut microbiome.

Why Honey Can Trigger Bloating and Gas

Despite its benefits, honey is not a one-size-fits-all solution for digestive issues. For some, it can worsen symptoms:

High Fructose Content: As a High-FODMAP food, honey is rich in fructose. For individuals with fructose malabsorption or IBS, consuming a large amount of honey can lead to digestive distress. The fructose is poorly absorbed and fermented by gut bacteria, producing gas that causes bloating and discomfort.
Excessive Intake: Overconsumption of any type of sugar, including honey, can disrupt the balance of gut bacteria and feed harmful microbes. Excessive sugar intake can overwhelm the digestive system and lead to fermentation, resulting in increased gas and bloating.

The Role of Honey Type: Raw vs. Processed

The form of honey you consume significantly impacts its effects on your digestive system. Raw, unprocessed honey is generally considered more beneficial for gut health than pasteurized honey. The heating process used for pasteurization can destroy natural enzymes and reduce the concentration of beneficial compounds. Raw honey retains more of its inherent digestive enzymes and prebiotic fibers, making it a better choice for supporting gut health.

Comparison Table: Honey's Digestive Effects


Feature	Raw Honey	Processed Honey	Impact on Gut Health
Enzymes	Contains natural digestive enzymes like amylase.	Enzymes are often destroyed or reduced by pasteurization.	More enzymes can help with the breakdown of food and reduce discomfort.
Prebiotics	Contains non-digestible oligosaccharides that feed good bacteria.	These beneficial compounds are often reduced or removed during processing.	Prebiotics promote a healthy gut microbiome, which is essential for proper digestion.
FODMAP Content	High in fructose, a FODMAP sugar.	High in fructose; its composition is often less natural due to processing.	Both can cause issues for sensitive individuals, but processed honey may be less tolerated.
Anti-Inflammatory Properties	Contains antioxidants and polyphenols that can soothe inflammation.	Anti-inflammatory compounds are often reduced by heating.	Higher anti-inflammatory content can help calm an irritated gut lining.
Overall Effect	Offers more potential benefits for balanced digestion, if consumed in moderation by those who can tolerate fructose.	Has fewer digestive benefits and may still cause issues for sensitive individuals.	Dependent on individual tolerance and gut health; raw honey is generally preferred for therapeutic purposes.

How to Incorporate Honey for Digestive Health

If you're not sensitive to fructose, you can introduce honey into your diet in controlled portions. A recommended starting point is 1-2 tablespoons per day, mixed into warm water or tea, as this can be soothing and hydrating. Adding honey to herbal teas like ginger or fennel can further amplify its digestive benefits. It is important to remember that honey should be used as a supplement, not a cure-all, and moderation is crucial. If you have a diagnosed condition like IBS, it is best to consult with a healthcare provider or a registered dietitian before making it a regular part of your routine.

Conclusion: Navigating Honey and Bloating

Is honey good for gas and bloating? The answer is nuanced. For those with a robust digestive system, particularly when consuming raw, unprocessed varieties in moderation, honey can act as a prebiotic, anti-inflammatory, and enzymatic aid that promotes better gut health. The soothing effect of honey on the stomach lining is a well-regarded benefit. However, the high fructose content means it is a High-FODMAP food, and for individuals with IBS or fructose intolerance, it is a potential trigger for increased gas, bloating, and diarrhea. Therefore, pay close attention to your body's response and, if in doubt, consult a health professional. When used wisely and in the right context, honey can be a sweet addition to a gut-friendly lifestyle. For more information on honey's broader health applications, the National Institutes of Health provides a review of recent clinical research.

Frequently Asked Questions

Honey is high in fructose, a type of sugar known as a FODMAP. In individuals with fructose malabsorption or IBS, this sugar is poorly absorbed in the small intestine. It then travels to the large intestine, where gut bacteria ferment it, producing gas and causing bloating.

Raw, unprocessed honey is generally considered the best for gut health. Unlike pasteurized honey, it retains more of its natural digestive enzymes and prebiotic fibers, which support a healthy gut microbiome.

Manuka honey has potent antimicrobial and anti-inflammatory properties that may help fight harmful bacteria and soothe gut inflammation. However, like other honeys, it is still high in fructose and may trigger symptoms in sensitive individuals.

Yes, mixing a tablespoon of raw honey with warm water is a common remedy. The warm water can help soothe the digestive tract, while the honey provides prebiotic and soothing properties. This should be done in moderation, especially if you have fructose sensitivity.

Honey acts as a prebiotic, meaning it provides food for the beneficial probiotic bacteria already present in your gut. It does not contain live bacteria itself, so it is not a probiotic.

For most people, a serving of 1-2 tablespoons per day is a moderate and safe amount. Exceeding this amount can increase your sugar intake and potentially trigger digestive issues, especially if you are sensitive to fructose.

Individuals with IBS, particularly those following a low-FODMAP diet, may need to limit or avoid honey due to its high fructose content. A dietitian can help you determine your personal tolerance level by guiding you through an elimination and reintroduction diet.

Some people find that consuming a small amount of honey, especially in warm water, on an empty stomach can help kickstart their digestive system and promote better bowel movements. However, this is not a guaranteed remedy and should be tested with caution.