Is honey high in FODMAP?: A deep dive into FODMAPs and honey

October 4, 2025 •

3 min read

According to Monash University, the leading authority on FODMAP research, most varieties of honey are considered high in FODMAPs due to their high fructose content. This can make honey problematic for those with Irritable Bowel Syndrome (IBS) or fructose malabsorption, requiring careful consideration when following a low FODMAP diet.

Quick Summary

Honey's FODMAP status depends on its excess fructose, meaning it contains more fructose than glucose, which is problematic for sensitive individuals. While typically a high-FODMAP food in standard portions, very small, specific serving sizes of certain honeys may be tolerated. This overview examines honey's fructose content, safe serving sizes, and offers low-FODMAP sweetener alternatives.

Key Points

Honey is high in FODMAPs: Honey's high fructose content, specifically when it's in excess of glucose, classifies it as a high-FODMAP food in typical serving sizes.
Small amounts may be low FODMAP: Monash University testing indicates that very small portions, such as one teaspoon of generic honey, are considered low FODMAP and may be tolerated by some individuals.
Individual tolerance is key: Tolerance to honey varies greatly, and not everyone with IBS will react well to even the recommended small servings.
Be aware of FODMAP stacking: Consuming multiple sources of excess fructose throughout the day can exceed your tolerance threshold, even if each serving is small.
Avoid during the elimination phase: It is safest to completely avoid honey during the strict elimination phase of the low FODMAP diet to accurately assess symptom triggers.
Opt for safer alternatives: There are many effective low FODMAP sweeteners, including pure maple syrup and rice malt syrup, that can be used instead of honey.
Manuka honey is not low FODMAP: Despite its potential health benefits, Manuka honey is also high in excess fructose and should be avoided or used with caution.

Understanding the 'Why' behind honey's FODMAP classification

FODMAPs are a group of carbohydrates that can cause digestive distress in individuals with sensitive guts, such as those with IBS. The 'M' in FODMAP stands for Monosaccharides, which includes fructose. While fructose occurs naturally in many fruits and sweeteners, it only becomes a problem from a FODMAP perspective when it is present in a higher concentration than glucose.

In honey, the fructose to glucose ratio is often imbalanced, with more fructose than glucose. When excess fructose isn't properly absorbed in the small intestine, it travels to the large intestine where gut bacteria ferment it. This process produces gas, which can lead to uncomfortable symptoms like bloating, pain, and gas in sensitive individuals.

The Nuance of Honey's FODMAP Content

The FODMAP status of honey isn't a simple yes or no answer; it depends on the specific type of honey and the serving size. Research from Monash University and other sources indicates that different honeys and serving sizes affect the gut differently.

Individual tolerance varies, and reactions can differ based on the severity of fructose malabsorption.
Consuming multiple small servings of high-fructose foods throughout the day can lead to FODMAP stacking, potentially triggering symptoms even if individual servings are within 'safe' limits.

Navigating honey on a low FODMAP diet

During the elimination phase of a low FODMAP diet, avoiding honey is generally recommended. In the reintroduction phase, individuals can test tolerance with small, controlled amounts, starting with a very small portion and monitoring for symptoms.

Practical guidelines for using honey

For those who tolerate small amounts, strategic usage is important to avoid triggering symptoms:

Use sparingly: A half or quarter teaspoon can be a starting point.
Monitor total intake: Be mindful of other foods with fructose to prevent FODMAP stacking.
Consider texture: Some suggest that more solid honeys might have a better glucose-to-fructose ratio than liquid ones.

Low FODMAP alternatives to honey

Avoiding honey is often the safest approach for those with digestive sensitivities. Fortunately, several low FODMAP sweetener alternatives are available.

Sweetener comparison: Honey vs. low FODMAP alternatives


Feature	Honey	Pure Maple Syrup	Rice Malt Syrup	White Sugar (Sucrose)
FODMAP Status	High, due to excess fructose, except in very small servings	Low, due to balanced fructose/glucose ratio	Low, mostly glucose, no fructose	Low, equal fructose and glucose parts
Recommended Use	Avoid during elimination phase; use in very small, tested amounts during personalization	Versatile for baking, marinades, and toppings	Good for baking and Asian-style cooking	All-purpose sweetening; can be used in larger amounts than honey
Taste Profile	Floral, rich, complex depending on source	Rich, caramel, distinct flavor	Mild, neutral sweetness	Clean, pure sweetness
Consideration	FODMAP stacking is a risk	Always check for "pure" to avoid high-fructose blends	High glycemic index, but low FODMAP	Should still be consumed in moderation

The complexities of specialty honeys

Manuka honey, despite other health benefits, is also high in FODMAPs (excess fructose). Additionally, methylglyoxal in Manuka honey may irritate sensitive guts. Therefore, it should be used cautiously on a low FODMAP diet.

Conclusion: Making informed choices about honey

Overall, honey is generally a high FODMAP food due to excess fructose. While minimal amounts may be tolerated, caution is advised, particularly during the elimination phase. Low FODMAP alternatives like pure maple syrup or rice malt syrup are often safer options. Personal tolerance varies, and consulting a dietitian is recommended.

Navigating sweet cravings with confidence

Understanding why honey is high in FODMAPs helps in making informed food choices. Exploring low-FODMAP sweeteners and flavorings can help manage sweet cravings without digestive issues.

Is honey high in FODMAP: Final thoughts

Honey's high-fructose content makes it unsuitable for frequent large-scale use on a low FODMAP diet due to the risk of triggering symptoms. Utilizing proven low-FODMAP sweeteners supports gut health and a symptom-free diet.

Practical tips for cooking and baking

Low-FODMAP alternatives can replace honey in recipes. When baking, consider adjusting liquid content and sweetness levels. Maple syrup can often substitute honey in dressings and marinades. Rice malt syrup can sweeten hot drinks without the fructose concerns of honey.

Frequently Asked Questions

Yes, for many people with Irritable Bowel Syndrome (IBS), honey can trigger symptoms like bloating, gas, and abdominal pain due to its high fructose content. This happens because the excess fructose is poorly absorbed and fermented by gut bacteria.

According to Monash University, the recommended low FODMAP serving size for generic honey is approximately 1 teaspoon (7g). For some varieties, like avocado or clover honey, the safe serving is even smaller.

Excellent low FODMAP substitutes for honey include pure maple syrup, rice malt syrup, and table sugar. Always check product labels to ensure no high FODMAP ingredients like high-fructose corn syrup have been added.

Even if you stick to a small, low-FODMAP serving of honey, consuming other high-fructose foods in the same day (like apples or mango) can lead to 'FODMAP stacking.' The cumulative effect can exceed your tolerance and trigger symptoms.

No, Manuka honey is not low FODMAP. Like other honey varieties, it contains excess fructose. Some sources also note that the compound methylglyoxal in Manuka honey can cause additional irritation in sensitive digestive systems.

Yes, the type of honey does matter. Monash University testing shows variations in safe serving sizes. For example, generic honey has a larger safe serving size than clover or avocado honey, which are more restricted.

During the reintroduction phase, you can test honey by starting with a very small amount, such as ¼ teaspoon. Track your symptoms and gradually increase the portion over several days to gauge your individual sensitivity to fructose.