Is Honey Good for IBS? Understanding Fructose, FODMAPs, and Digestive Health

October 3, 2025 •

4 min read

Approximately 10-15% of the global population is affected by Irritable Bowel Syndrome (IBS), a chronic gastrointestinal disorder characterized by abdominal pain, bloating, and altered bowel habits. For those managing this condition, understanding if seemingly healthy foods, like honey, are suitable is crucial. But is honey good for IBS?

Quick Summary

Honey is high in fermentable carbohydrates (FODMAPs), specifically fructose, which can trigger uncomfortable symptoms like bloating and gas for many IBS sufferers. While very small amounts might be tolerated, it is not recommended during the low-FODMAP diet's elimination phase due to individual sensitivity and the risk of FODMAP stacking.

Key Points

High in Fructose: Honey is a high-FODMAP food due to its excess fructose content, which can trigger gas, bloating, and pain in IBS sufferers.
Limited Tolerance: For most people with IBS, large servings of honey are problematic; however, very small, measured amounts (1 teaspoon or less) may be tolerated by some individuals.
Manuka Honey Isn't Better: Despite claims of gut-healing properties, Manuka honey is also high in FODMAPs and contains a compound that may worsen diarrhea in sensitive people.
Use a Low-FODMAP Diet Approach: The safest way to test for honey tolerance is during the reintroduction phase of a dietitian-guided low-FODMAP diet, avoiding it completely during elimination.
Choose Low-FODMAP Alternatives: Safe and delicious alternatives to honey include maple syrup, rice malt syrup, and table sugar in appropriate portions.
Watch for FODMAP Stacking: Combining multiple low-FODMAP servings of different foods containing the same type of FODMAP can cumulatively trigger symptoms, so context matters.

Understanding IBS and the FODMAP Connection

Irritable Bowel Syndrome (IBS) is a common disorder of gut-brain interaction (DGBI) that affects the large intestine, causing a range of symptoms from cramping and abdominal pain to bloating, gas, diarrhea, and constipation. The exact cause is unknown, but triggers can include gut bacteria imbalances, post-infectious events, and food intolerances. For many people with IBS, managing symptoms involves a specific dietary approach, often focused on Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—more commonly known as FODMAPs.

FODMAPs are poorly absorbed short-chain carbohydrates that can ferment in the gut. This fermentation process produces gas and draws excess water into the intestines, causing uncomfortable and painful IBS symptoms. Honey is a naturally occurring food that is high in a specific type of FODMAP: fructose.

Honey's Impact on IBS: The Fructose Factor

Honey's FODMAP classification is not a simple yes or no; it depends heavily on serving size and individual tolerance. The problem with honey lies in its fructose content. Honey contains more fructose than glucose, creating an “excess fructose” situation. For individuals with fructose malabsorption, which is common among IBS patients, this excess fructose is not efficiently absorbed in the small intestine. Instead, it travels to the large intestine, where it is fermented by gut bacteria, leading to gas and digestive distress.

Laboratory testing, most notably by Monash University, which developed the low-FODMAP diet, confirms that standard honey is high in FODMAPs in typical serving sizes. Monash has found a low-FODMAP serving size for generic honey to be just one teaspoon (7g), while other varieties like clover honey have an even lower threshold. This means that even a small, seemingly harmless amount can be enough to trigger symptoms for sensitive individuals.

Is Manuka Honey the Exception?

Manuka honey is often promoted as having special gut-healing properties due to its antimicrobial and anti-inflammatory effects. While some animal studies show potential benefits, this reputation doesn't change its FODMAP classification. In fact, research indicates that a compound in Manuka honey, methylglyoxal, may actually worsen symptoms like diarrhea in sensitive individuals. Consequently, Manuka honey is generally not recommended for those with IBS, especially during a flare-up or the elimination phase of the low-FODMAP diet.

Navigating Honey with an IBS Diet

For people following a low-FODMAP diet, the approach to honey depends on the phase of the diet. During the strict elimination phase (weeks 1-6), it is best to avoid honey entirely to establish a baseline of reduced symptoms. Only after symptoms have been well-controlled should you consider reintroducing it in small, controlled amounts during the reintroduction phase. This is done systematically under the guidance of a dietitian to determine personal tolerance.

Another important consideration is FODMAP stacking. This occurs when multiple low-FODMAP servings of different foods containing the same FODMAP (e.g., fructose) are consumed throughout the day, causing the total intake to exceed your tolerance threshold. For example, having a teaspoon of honey with tea and an orange later in the day could trigger symptoms, even if each item was individually a low-FODMAP serving. It is always wise to keep a food diary to track intake and identify patterns.

Low-FODMAP Alternatives to Honey

Thankfully, several sweeteners are safe for those on a low-FODMAP diet. These provide sweetness without the digestive distress associated with high-fructose foods.

Maple Syrup: A great low-FODMAP alternative that offers a rich, caramel flavor, perfect for pancakes, baking, or glazes.
Rice Malt Syrup: A mild, neutral-flavored sweetener ideal for baking and Asian-style dishes.
Table Sugar (Sucrose): In small to moderate amounts, regular table sugar is generally well-tolerated because it is a combination of glucose and fructose in a balanced ratio, which aids absorption.
Stevia/Aspartame: Artificial sweeteners can also be used, but some individuals find they can trigger symptoms, so proceed with caution.

Comparison Table: Honey vs. Low-FODMAP Sweeteners


Feature	Honey	Maple Syrup	Rice Malt Syrup	Table Sugar
Primary FODMAP	Excess Fructose	None	None	None (low FODMAP serving)
Typical IBS Impact	High risk of bloating, gas, pain	Low risk in normal servings	Low risk	Low risk in normal servings
Low-FODMAP Serving Size	1 tsp (7g) or less	Certified Low FODMAP portions	Certified Low FODMAP portions	1 tbsp or more (depending on tolerance)
Best For	Occasional, carefully measured treat (if tolerated)	Pancakes, glazes, dressings	Baking, stir-fries	All-purpose sweetening
Flavor Profile	Floral, complex	Rich, caramel	Mild, neutral	Clean, pure

Conclusion

While honey is often celebrated for its natural qualities and potential health benefits, it is generally not considered a good choice for individuals with IBS due to its high fructose content. The risk of triggering painful and uncomfortable symptoms often outweighs the minimal benefits for sensitive individuals. For those determined to include honey, adhering to very small, measured portions (1 teaspoon or less) and testing individual tolerance during the low-FODMAP reintroduction phase is essential. Consulting with a registered dietitian is the best way to navigate dietary changes safely and effectively. Ultimately, numerous low-FODMAP alternatives exist that allow you to enjoy sweetness without compromising your digestive comfort.

Practical Steps for Managing Sweeteners with IBS

Consult a professional: Before starting any new diet, especially a restrictive one like the low-FODMAP diet, talk to a doctor or registered dietitian.
Keep a food diary: Tracking your food intake and symptoms is key to identifying your personal triggers and tolerance levels.
Substitute wisely: Use low-FODMAP sweeteners like maple syrup, rice malt syrup, or table sugar in place of honey.
Be mindful of portions: If you decide to reintroduce honey, start with very small portions (e.g., 1/4 teaspoon) and monitor your reaction over 24-48 hours.
Consider overall FODMAP load: Always remember FODMAP stacking and consider your total daily intake of all FODMAPs, not just honey.

Frequently Asked Questions

Honey is a trigger because it is high in fructose, a type of FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). For people with IBS who have fructose malabsorption, this excess fructose is poorly absorbed and ferments in the large intestine, causing gas, bloating, and pain.

A very small, measured amount (e.g., a teaspoon or less) of generic honey may be tolerated by some people with IBS. However, individual tolerance varies significantly, and it should only be tested during the reintroduction phase of a low-FODMAP diet, not during a flare-up.

No, Manuka honey is not recommended for IBS due to its high FODMAP content. Although it has antimicrobial properties, some research suggests a compound in Manuka honey could actually worsen IBS symptoms like diarrhea.

Good low-FODMAP substitutes include maple syrup, rice malt syrup, and regular table sugar (sucrose) in moderate portions. These options provide sweetness without the excess fructose that triggers IBS symptoms for many people.

You can test your tolerance for honey during the reintroduction phase of a low-FODMAP diet, ideally under the guidance of a dietitian. This involves adding small, measured amounts of honey back into your diet after an elimination period to see if symptoms return.

FODMAP stacking is when you consume multiple low-FODMAP foods throughout the day that each contain a small amount of the same FODMAP (like fructose). The cumulative effect can exceed your tolerance threshold and trigger symptoms, even if each individual serving was considered safe.

During the initial elimination phase of a low-FODMAP diet, it is best to avoid honey completely. In the long-term personalization phase, you can choose to include it sparingly if you have confirmed your personal tolerance, or stick to safe alternatives.

Yes, different types of honey have varying levels of FODMAPs. For example, Monash University tested generic honey and found a low-FODMAP serving of 1 teaspoon, but clover honey had an even lower tolerance threshold of half a teaspoon. Manuka honey is generally not recommended at all.