What happens when you take honey on an empty stomach in the morning?

October 14, 2025 •

3 min read

For millennia, honey has been prized for its potent antibacterial and antioxidant properties. A long-standing wellness tradition suggests taking honey on an empty stomach in the morning can activate these and other benefits. But what truly happens inside your body when you adopt this practice, and are there any downsides to consider?

Quick Summary

Consuming honey on an empty stomach may provide a quick energy boost, improve digestion by acting as a prebiotic, and support immune function. However, it can also spike blood sugar levels, especially for those with diabetes, and contribute to weight gain if overconsumed.

Key Points

Energy Boost: Taking honey on an empty stomach provides a rapid energy boost from easily absorbed natural sugars, glucose and fructose.
Enhanced Digestion: Honey acts as a prebiotic, promoting the growth of beneficial gut bacteria and soothing the digestive tract.
Weight Management Aid: When combined with warm water and lemon, it may help kickstart metabolism and control cravings, potentially supporting weight loss efforts.
Immune Support: The antioxidants and antimicrobial properties in honey can help strengthen the immune system and protect against infections.
Risk of Sugar Spikes: Individuals with diabetes or prediabetes should be cautious, as rapid sugar absorption can cause unhealthy blood glucose spikes.
Dental Health Concerns: Honey's high sugar content and sticky nature can increase the risk of tooth decay if proper oral hygiene is not maintained.
Infant Safety Precaution: Honey is not safe for infants under one year of age due to the risk of infant botulism.

The Science Behind Honey's Composition

Raw honey contains over 200 components, including simple sugars like glucose and fructose, enzymes, amino acids, vitamins, minerals, and polyphenols. The specific composition and health properties can vary based on factors like the floral source. Taking honey on an empty stomach allows for direct and rapid absorption of these components.

Instant Energy Boost

One immediate effect of consuming honey on an empty stomach is a quick energy boost. The simple sugars are rapidly absorbed into the bloodstream, helping to replenish energy levels after a night's sleep. Honey provides both immediate energy from glucose and a more sustained release from fructose.

Digestive and Gut Health Benefits

Honey's prebiotic properties can contribute to improved digestion.

Prebiotic Action: Honey contains non-digestible oligosaccharides that support the growth of beneficial gut bacteria like Lactobacillus and Bifidobacteria.
Soothes the Digestive Tract: Honey's natural properties may help calm the stomach and aid food breakdown.
Relieves Constipation: Warm water mixed with honey may help stimulate bowel movements.

Aiding in Weight Management

Some believe that incorporating honey into a morning routine can support weight management.

Metabolism Kickstart: A popular approach involves mixing honey with warm water and lemon juice, thought to boost metabolism.
Curbing Cravings: The natural sweetness of honey might help reduce cravings for unhealthy sweets later in the day.

Strengthening the Immune System

Honey contains antioxidants and other compounds that may help support the immune system. This could offer some protection, particularly during cold and flu season. Certain types, like Manuka honey, are known for strong antibacterial properties due to compounds like Methylglyoxal (MGO).

Risks and Considerations

While beneficial for some, taking honey on an empty stomach has potential risks.

Blood Sugar Spikes: Rapid sugar absorption can lead to significant blood glucose and insulin increases, which is a concern for individuals with diabetes or prediabetes. A subsequent energy crash is also possible.
Weight Gain: Honey is calorie-dense (about 64 calories per tablespoon). Consuming it excessively without dietary adjustments can lead to weight gain.
Digestive Discomfort: The high fructose content can cause bloating, gas, or cramping in individuals with fructose malabsorption or Irritable Bowel Syndrome (IBS).
Infant Safety: Honey should not be given to infants under one year old due to the risk of infant botulism.

Comparison: Honey on Empty Stomach vs. Honey with Food


Feature	Honey on an Empty Stomach	Honey Consumed with a Meal
Absorption Speed	Very rapid, direct absorption.	Slower absorption due to simultaneous digestion of other foods.
Immediate Energy	Provides a quick energy burst.	More sustained energy release.
Blood Sugar Impact	Higher risk of a rapid spike and crash.	Reduced spike and more stable energy release.
Digestive Effects	Can act directly as a prebiotic.	Less targeted effect on gut bacteria.
Appetite Control	May help curb cravings early.	Less pronounced effect on craving control.

How to Safely Incorporate Honey in the Morning

For those interested in trying honey on an empty stomach, moderation is crucial. A common practice is mixing one teaspoon of raw honey into a cup of lukewarm water to preserve enzymes. Adding lemon juice is also popular for its perceived detoxifying properties. Using non-metal spoons may also help protect active enzymes.

Conclusion

Consuming a moderate amount of high-quality, raw honey on an empty stomach in the morning can potentially offer benefits such as increased energy, improved digestion, and immune support. However, these effects can vary, and potential downsides like blood sugar fluctuations and weight gain should be considered. While generally safe for most healthy adults in small amounts, individuals with conditions like diabetes or IBS should consult a healthcare professional. Practicing moderation and being mindful of your body's response are essential for a positive experience. For more detailed information on honey's properties and health uses, the National Institutes of Health is a valuable resource.

Frequently Asked Questions

While honey is calorie-dense, a small amount mixed with warm water and lemon is believed by some to boost metabolism and reduce cravings, potentially supporting weight loss goals. However, excessive consumption can lead to weight gain due to its high sugar and calorie content.

Yes, taking honey on an empty stomach can cause a rapid increase in blood sugar and insulin levels, especially in diabetics or those at risk. It is important to consume it in moderation and monitor blood sugar closely.

A common method is to mix one teaspoon of raw honey with a glass of lukewarm water and a squeeze of lemon juice. This helps preserve the beneficial enzymes in the honey.

While honey is generally soothing for digestion, its high fructose content can cause discomfort like bloating or gas for those with fructose malabsorption or Irritable Bowel Syndrome (IBS).

Raw and unprocessed honey is generally recommended to retain its maximum nutritional value. Manuka, Sidr, and Acacia honey are often highlighted for their specific therapeutic properties.

Taking it before breakfast is believed by some to maximize absorption and provide an immediate energy boost. Taking it with or after a meal results in a slower, more sustained release of energy and a less drastic blood sugar spike.

No, honey is not safe for children under one year of age due to the risk of infant botulism, which can be caused by spores sometimes present in honey.