Understanding How Much Honey Can I Eat on a Low FODMAP Diet?

October 18, 2025 •

4 min read

According to Monash University, the pioneer of the Low FODMAP Diet, honey is generally considered high FODMAP due to its high fructose content, but very small amounts may be tolerated by some individuals. Knowing precisely how much honey can I eat on a low fodmap diet requires understanding the different types and your personal sensitivity.

Quick Summary

Honey is high in excess fructose, but specific low FODMAP serving sizes exist depending on the type. Individual tolerance varies greatly, and strategic consumption is essential to avoid triggering symptoms like bloating and gas. Alternatives like maple syrup are excellent substitutes.

Key Points

Start with Small Portions: A generic honey is low FODMAP at 1 teaspoon (7g), but some types like clover or avocado honey have even smaller safe serving sizes.
Watch for Excess Fructose: Honey is primarily high FODMAP because it contains more fructose than glucose, which can lead to malabsorption and digestive symptoms.
Avoid FODMAP Stacking: Be aware of consuming other fructose-containing foods on the same day, as the cumulative effect can trigger symptoms.
Consider Alternative Sweeteners: Maple syrup, rice malt syrup, and table sugar are all excellent low FODMAP alternatives for sweetening.
Avoid During Elimination Phase: It is best to completely avoid honey during the initial elimination phase of the diet to establish a symptom baseline.
Test Your Personal Tolerance: Use the reintroduction phase to test your individual tolerance to honey by starting with a very small amount like ¼ teaspoon.
Manuka Honey is Not Low FODMAP: Despite its reputation, Manuka honey is also high in fructose and does not offer a FODMAP advantage.

For many, honey is a natural and delicious sweetener, but for those following a low FODMAP diet, its high fructose content makes it a potential trigger for digestive symptoms. The key to navigating honey on this diet lies in understanding what makes it problematic and meticulously managing portion sizes. Monash University has tested and provided specific, very small, low FODMAP servings for certain honey types, but exceeding these amounts can lead to discomfort.

The Problem with Honey: Excess Fructose

The low FODMAP diet restricts the intake of certain fermentable carbohydrates, including fructose, especially when it is in excess of glucose. The human body requires a balanced ratio of fructose to glucose for proper absorption in the small intestine. In foods like regular table sugar, the ratio is a balanced 1:1, making it a low FODMAP option. However, honey contains a higher concentration of fructose than glucose, leading to a state of “excess fructose” that some individuals with Irritable Bowel Syndrome (IBS) or fructose malabsorption cannot absorb efficiently.

When this unabsorbed fructose travels to the large intestine, it is fermented by gut bacteria, which can cause symptoms such as gas, bloating, and abdominal pain. This is why honey is not considered a safe sweetener in typical serving sizes for those on the elimination phase of the diet.

Low FODMAP Serving Sizes for Honey

While honey is primarily considered a high FODMAP food, specific tests conducted by Monash University have identified very small amounts that are low FODMAP. These portion sizes differ depending on the type of honey.

Generic Honey: A low FODMAP serving is 1 teaspoon (7g).
Clover Honey: A low FODMAP serving is ½ teaspoon (3g).
Avocado Honey: A low FODMAP serving is 1g, a very limited amount.

It is crucial to note that individual tolerance can vary greatly, and even these small quantities might trigger symptoms in highly sensitive individuals. The Monash app indicates that higher amounts of honey contain moderate or high levels of excess fructose, which should be limited or avoided if you malabsorb fructose. Some independent testing, such as by FODMAP Friendly, has even indicated that some generic honey may not have a low FODMAP serving size at all.

The Risk of FODMAP Stacking

Even when sticking to the recommended low FODMAP serving size for honey, you can still experience symptoms if you consume other foods containing fructose throughout the day. This phenomenon is known as “FODMAP stacking”. For example, having a teaspoon of honey in your morning tea and then eating a fruit that also contains fructose later in the day could collectively push you over your personal tolerance threshold, causing digestive distress.

Strategies for Safe Honey Consumption on a Low FODMAP Diet

If you are committed to including small amounts of honey in your diet, follow these strategies to minimize your risk of symptoms:

During the Elimination Phase: It's best to avoid honey entirely during the initial 2-6 week elimination phase to properly gauge your symptom baseline.
During Reintroduction: Only test honey once your symptoms are well-controlled. Start with a tiny amount, like ¼ teaspoon, and systematically increase it over a few days, monitoring your body's response.
Practice Timing: Use your small portion of honey strategically. For example, have it in the morning and ensure you don't consume other fructose-containing foods for several hours.
Maintain a Food Diary: Keep a detailed food diary to track your intake of honey and other FODMAPs to identify your personal tolerance levels.

Low FODMAP Alternatives to Honey

For those who love the sweetness of honey but need a reliable, gut-friendly option, several excellent substitutes are available. These alternatives provide sweetness without the high fructose load.

Comparison of Low FODMAP Sweeteners


Sweetener	FODMAP Status	Safe Serving Size	Notes
Pure Maple Syrup	Low FODMAP	Up to 2 tbsp	Excellent honey alternative for baking, sauces, and glazes. Check labels for 100% purity.
Rice Malt Syrup	Low FODMAP	Up to 1 tbsp	Mild, neutral flavor. Good substitute for honey in Asian dishes or baking.
White/Brown Sugar	Low FODMAP	Up to ¼ cup	Composed of sucrose (balanced glucose/fructose). A reliable staple for all-purpose sweetening.
Stevia	Low FODMAP	Daily limit of 2 tsp	A calorie-free, non-nutritive sweetener. Check labels for added erythritol, a polyol that some people react to.
Dextrose (Glucose)	Low FODMAP	Unlimited	Pure glucose, a reliable option without fructose concerns.
Golden Syrup	Limited Low FODMAP	Up to 1 tsp	Contains fructans, so larger amounts are high FODMAP.

Can I Use Honey in Cooking on the Low FODMAP Diet?

Using very small, controlled amounts of honey in cooking is possible, especially in recipes where the amount is spread across multiple servings. For instance, using 1 teaspoon of honey in a salad dressing intended for four people means each portion contains a safe amount. Similarly, for a baked good, you can calculate the low FODMAP amount per serving. However, for most applications, using a reliable low FODMAP alternative like maple syrup or rice malt syrup simplifies the process and eliminates the risk of stacking.

Conclusion

In short, the answer to "how much honey can I eat on a low FODMAP diet?" is: a very small amount, and with great caution. For generic honey, a single teaspoon is typically the limit, while for others like clover honey, it's even less. The key challenge is that honey contains excess fructose, a trigger for many people with digestive sensitivities. For safe and symptom-free sweetening, relying on proven low FODMAP alternatives like pure maple syrup or rice malt syrup is a far more reliable strategy. If you do choose to test your tolerance, be methodical, track your intake carefully, and always consult a healthcare professional or registered dietitian specializing in FODMAPs.

For more detailed information and recipe ideas, check out the official Monash University Low FODMAP Diet resources.

Frequently Asked Questions

No, honey is generally considered high FODMAP due to its excess fructose content. Only very specific, small serving sizes, tested by Monash University, are considered low FODMAP and safe for some individuals.

According to Monash University, the low FODMAP serving size for generic honey is 1 teaspoon (7g). However, individual tolerance varies, and other varieties have even smaller safe limits.

Honey contains a higher ratio of fructose to glucose, known as 'excess fructose'. This can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and symptoms like bloating and gas in sensitive individuals.

No, Manuka honey is not low FODMAP and is also high in excess fructose, just like other honey varieties. It does not offer any FODMAP advantage.

Excellent low FODMAP alternatives include pure maple syrup, rice malt syrup, table sugar, and stevia. These provide sweetness without the excess fructose that triggers symptoms in many people.

It is not recommended to consume honey during the strict elimination phase of the low FODMAP diet. This phase is for establishing a baseline, and any amount of honey could potentially interfere with identifying your triggers.

During the reintroduction phase, you can test honey systematically by starting with a very small portion, like ¼ teaspoon, on a day when you haven't consumed other fructose-containing foods. Track your symptoms carefully to determine your personal tolerance.