Is honey high in FODMAPs? Understanding the impact on digestion

January 11, 2026 •

4 min read

According to Monash University, the institution that developed the low FODMAP diet, honey is considered high in FODMAPs due to its high fructose content. However, this doesn't mean it's entirely off-limits for those with digestive sensitivities, as the amount and type of honey are crucial factors.

Quick Summary

Honey contains excess fructose, a type of FODMAP that can cause digestive issues like bloating and gas in sensitive individuals. Serving size is key, with very small quantities potentially being low-FODMAP depending on the honey type.

Key Points

High in Fructose: Honey contains more fructose than glucose, an imbalance that makes it a high FODMAP food for sensitive individuals.
Portion Size is Key: While generally high FODMAP, very small amounts (often 1 teaspoon or less) may be tolerated, but this varies by honey type and individual sensitivity.
Check Monash University Data: Monash University's app provides specific low-FODMAP serving sizes for different honey varieties, such as 1g for avocado honey and 7g for generic honey.
Avoid FODMAP Stacking: Combining a small serving of honey with other high-fructose foods can trigger symptoms, even if each food is within its low-FODMAP limit.
Use Low-FODMAP Substitutes: Safe alternatives include pure maple syrup, rice malt syrup, and table sugar, which do not contain problematic excess fructose.
Potential for Gut Irritation: For those with IBS or fructose malabsorption, the digestive discomfort caused by honey's FODMAP content often outweighs its potential health benefits.

What are FODMAPs and why is fructose a concern?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine of some people. Instead, they travel to the large intestine where they are fermented by gut bacteria, which can lead to uncomfortable gastrointestinal symptoms such as bloating, gas, pain, and altered bowel habits.

Fructose, specifically excess fructose where the amount of fructose is higher than the amount of glucose, is the primary FODMAP in honey. Unlike glucose, excess fructose is not efficiently absorbed in many individuals, allowing it to move to the colon for fermentation. This makes honey a high-FODMAP food in typical serving sizes, despite some honey varieties containing varying fructose-to-glucose ratios.

Honey's FODMAP classification and serving sizes

While honey is generally high in FODMAPs, the specific classification depends heavily on the type and quantity consumed. Monash University provides the gold standard in FODMAP testing, and their app offers detailed serving size information.

Generic Honey: A small, 1-teaspoon (7g) serving is considered low FODMAP, but anything larger can trigger symptoms in fructose-sensitive individuals.
Clover Honey: A slightly smaller serving of ½ teaspoon (3g) is the low-FODMAP threshold.
Avocado Honey: This variety is particularly high in fructose, with the low-FODMAP serving size being a mere 1g.
Manuka Honey: Despite its touted health benefits, Manuka honey contains excess fructose and is not a low-FODMAP option.

It is crucial for individuals on a low-FODMAP diet to understand that these serving sizes are very small. It is also important to consider the potential for FODMAP stacking, where combining several small, low-FODMAP portions of fructose-containing foods throughout the day can exceed an individual's tolerance threshold.

Low-FODMAP alternatives for sweetening

For those managing their digestive health, there are several sweeteners that are low in FODMAPs and serve as excellent substitutes for honey.

Maple Syrup: Pure maple syrup is a reliable 1:1 replacement for honey in many recipes and is low in FODMAPs.
Rice Malt Syrup: This sweetener is a fructose-free option and has a mild, neutral flavor that works well in Asian dishes and baking.
White and Brown Sugar: Plain table sugar (sucrose) and brown sugar are low FODMAP, as the glucose content helps with fructose absorption.
Stevia and Aspartame: For those seeking zero-calorie options, sweeteners like stevia and aspartame are suitable.

High-FODMAP sweeteners to watch out for

In addition to honey, several other sweeteners are high in FODMAPs and should be limited or avoided during the elimination phase of a low-FODMAP diet.


Sweetener	Primary FODMAP	Notes
Honey	Excess Fructose, Fructans	Safe only in very small, measured portions. Varies by honey type.
High Fructose Corn Syrup	Excess Fructose	A concentrated source of fructose, widely used in processed foods.
Agave Nectar	Excess Fructose	Often contains a very high fructose concentration and should be avoided.
Sugar-Free Products	Polyols (Sorbitol, Mannitol)	Can contain sugar alcohols that are fermentable and cause digestive distress.

Practical considerations for incorporating honey

If you have completed the reintroduction phase of the low-FODMAP diet and found that you can tolerate small amounts of honey, here are some strategic ways to use it without triggering symptoms:

Start with a very small amount: Begin with as little as ¼ teaspoon and monitor your body's reaction over 24-48 hours before increasing.
Mind your timing: Use your small, tolerated amount of honey when you haven't consumed other high-fructose foods that day.
Track your intake: Use a food diary to keep a record of your honey consumption and other meals to identify your personal tolerance levels and patterns.
Combine wisely: Avoid pairing honey with other fructose-rich ingredients, such as apples, cherries, or mango, to prevent FODMAP stacking.
Use in tea or dressings: Small drizzles in herbal tea or homemade vinaigrettes can provide flavor without exceeding your tolerance.

The nuanced view: Honey's health benefits vs. FODMAP content

While honey is restricted on a strict low-FODMAP diet, it is also known to have potential health benefits, including antimicrobial and antioxidant properties. For example, Manuka honey has been studied for its antibacterial activity. However, it is essential to prioritize digestive comfort if you are sensitive to FODMAPs. The potential for gut inflammation or irritation from high-FODMAP honey often outweighs its benefits for individuals managing IBS. As mentioned by FODMAP Everyday, if you are sensitive to fructose, enjoying honey is best done judiciously and with careful portion control.

Conclusion

While the natural sweetness of honey is appealing, the answer to is honey high in FODMAPs is a definitive 'yes' for all but the smallest servings. The excess fructose it contains can cause significant digestive distress for those with sensitivities. By understanding the specific FODMAP content of different honey varieties and practicing strict portion control, some individuals may be able to include very small amounts in their diet. However, during the restrictive phases of a low-FODMAP diet, safer alternatives like pure maple syrup or rice malt syrup are recommended. The key is listening to your body and consulting with a healthcare professional to find the right balance for your long-term digestive wellness.

Frequently Asked Questions

Honey is high in FODMAPs because it contains excess fructose, meaning the ratio of fructose to glucose is unbalanced. This excess fructose is poorly absorbed in the small intestine of some people, leading to fermentation by gut bacteria and causing digestive symptoms.

Yes, but in very small, carefully measured quantities and depending on your individual tolerance. Monash University has found that 1 teaspoon (7g) of generic honey is typically a low-FODMAP serving, but amounts can vary by honey type.

If you are sensitive to excess fructose, consuming more than your tolerance level of honey can lead to digestive symptoms such as bloating, gas, stomach pain, and altered bowel movements. This is because the unabsorbed fructose ferments in the large intestine.

A safe amount is typically very small. For example, Monash University lists the low-FODMAP serving for generic honey as just one teaspoon, but for more sensitive individuals, even this amount may cause symptoms.

No, Manuka honey is not considered low FODMAP. Although it has antibacterial properties, it still contains excess fructose, which can cause digestive issues for those with IBS.

Good low-FODMAP substitutes include pure maple syrup, rice malt syrup, or regular table sugar. These options do not have the same excess fructose issue that honey does.

Some sources suggest that more solid honeys may have a better glucose-to-fructose ratio and thus contain less excess fructose. However, testing from Monash University is the most reliable source for specific serving size recommendations.