What is the best Manuka honey for gut health? A detailed guide on MGO and UMF ratings

October 7, 2025 •

3 min read

According to a 2022 study, honey has significant potential as a prebiotic to improve gut microbial balance. Deciding what is the best Manuka honey for gut health requires understanding the crucial difference between potency ratings like MGO and UMF to ensure you select an effective, high-quality product.

Quick Summary

This article explores the potent properties of Manuka honey for digestive wellness, detailing how MGO and UMF ratings indicate quality. It explains the prebiotic and antibacterial benefits, offers guidance on choosing the right strength, verifies authenticity, and provides tips for daily consumption to support a healthy microbiome.

Key Points

MGO Rating: A higher MGO number indicates stronger antibacterial activity, beneficial for managing harmful gut bacteria.
UMF Certification: The UMF stamp ensures authenticity and verifies a broader range of beneficial compounds beyond just MGO.
Prebiotic Benefits: Manuka honey contains oligosaccharides that nourish good gut bacteria, helping to balance the microbiome.
Therapeutic Strength: For targeted gut health, choose Manuka honey with a UMF rating of 10+ or higher, or an equivalent MGO rating of 263+.
Authenticity Check: Verify the honey's New Zealand origin and look for official UMF or MGO certification seals to avoid counterfeit products.
FODMAP Awareness: People with IBS should be cautious with Manuka honey, as its high fructose content might trigger symptoms in some individuals.

Understanding Manuka Honey's Potency: MGO and UMF

To determine the right Manuka honey for gut health, it's essential to understand its unique potency markers: MGO and UMF. Manuka contains bioactive compounds offering therapeutic effects.

MGO (Methylglyoxal)

MGO is the primary antibacterial compound in Manuka honey, naturally forming from dihydroxyacetone (DHA). The MGO rating indicates its concentration in mg/kg; higher numbers mean stronger antibacterial action. Higher MGO is generally recommended for gut health.

UMF (Unique Manuka Factor)

The UMF rating, certified by UMFHA, is a broader quality system verifying MGO, DHA, and leptosperin to ensure authenticity and potency. It guarantees the honey was harvested and packed in New Zealand.

How Manuka Honey Supports Gut Health

Manuka honey aids digestive wellness through several mechanisms:

Prebiotic Effects

Containing oligosaccharides, Manuka honey acts as a prebiotic, nourishing beneficial gut bacteria like Lactobacillus and Bifidobacteria and promoting a balanced microbiome.

Antibacterial Properties

High MGO content is effective against harmful bacteria that can cause digestive issues, such as H. pylori. This helps restore microbial balance.

Anti-inflammatory Action

Its anti-inflammatory and antioxidant properties can soothe the gut lining and may help with inflammatory conditions like IBS or Ulcerative Colitis. It may also help maintain intestinal barrier integrity.

Relief for Digestive Problems

Manuka honey may help with acid reflux, bloating, and indigestion by reducing inflammation and combating bacterial overgrowth.

Choosing the Best Manuka Honey for Gut Health

Consider potency and authenticity markers when selecting Manuka honey for gut health.

Recommended Potency Levels

Moderate UMF or MGO is sufficient for general wellness, while higher potency is recommended for specific issues.

UMF 5+ to 10+ (approx. MGO 83-263): Good for everyday wellness.
UMF 10+ to 15+ (approx. MGO 263-514): Therapeutic grade for daily digestive support.
UMF 15+ and higher (MGO 514+): Superior grade for managing specific gut issues.

Verifying Authenticity

To avoid counterfeits, look for the UMF logo and license number or the MGO™ logo. Ensure the label confirms production and packing in New Zealand.

How to Incorporate Manuka Honey into Your Diet for Gut Support

A common dose is 1-2 teaspoons daily, ideally on an empty stomach. You can take it straight or mix it into warm water or tea, avoiding boiling water. Mix it into yogurt or smoothies for added benefits. Individuals with IBS should be cautious due to high fructose content, which may worsen symptoms.

Manuka Honey Potency Comparison Table


Potency Level	MGO Rating	UMF Equivalent	Typical Use for Gut Health
Maintenance	100+ to 250+	5+ to 10+	Daily digestive support, general wellness
Therapeutic	250+ to 514+	10+ to 15+	Moderate digestive issues, regular support
High Strength	514+ to 829+	15+ to 20+	Persistent digestive problems, strong antibacterial action
Superior Strength	829+ and higher	20+ and higher	Intensive therapeutic use under medical guidance

Conclusion

The best Manuka honey for gut health is an authentic, high-grade New Zealand product with a verifiable MGO or UMF rating of 10+ or higher, depending on your needs. Its prebiotic, antibacterial, and anti-inflammatory properties can support a healthier digestive system. However, individuals with IBS should consider sensitivities. Incorporating the right potency thoughtfully can support digestive wellness. Always consult a healthcare professional before starting any new treatment. Find more information on honey's medicinal uses from sources like WebMD.

Frequently Asked Questions

UMF is a comprehensive grading system that tests for multiple key markers of authenticity and potency, including Methylglyoxal (MGO), leptosperin, and DHA. MGO, on the other hand, measures only the concentration of the antibacterial compound, Methylglyoxal.

For general wellness and daily digestive support, a Manuka honey with a UMF rating of 10+ to 15+ (equivalent to MGO 263+ to MGO 514+) is a good starting point. Higher ratings are reserved for more targeted therapeutic use.

You can take 1-2 teaspoons of Manuka honey daily, either straight from the spoon or mixed into warm (not hot) water or herbal tea. Some suggest taking it on an empty stomach in the morning for best absorption.

While Manuka honey's anti-inflammatory and prebiotic properties may offer some benefits for gut health, its high fructose content can trigger IBS symptoms in some sensitive individuals. Those following a low-FODMAP diet should proceed with caution and consult a healthcare provider.

Some studies have shown that high-potency Manuka honey can inhibit the growth of H. pylori bacteria in lab settings. However, you should consult a doctor before using it as a treatment for any infection.

To ensure you are buying an authentic product, always look for an official UMF or MGO certification seal. The label should also clearly state that the honey was produced and packed in New Zealand by a certified company.

Both New Zealand and Australia produce Manuka honey. The key is to look for a reliable, third-party certification system like UMF or MGO, regardless of the country of origin, to verify the honey's potency and authenticity.

While you can, exposure to high heat (above 45°C / 113°F) can degrade the beneficial enzymes and compounds, reducing its therapeutic potency. It is best to use it in warm, not boiling, liquids or add it after cooking.