Which is better for IBS, sugar or honey?

October 13, 2025 •

4 min read

While honey is often perceived as healthier, it contains excess fructose, a type of fermentable carbohydrate known as a FODMAP that can trigger IBS symptoms like bloating and gas. The verdict on which is better for IBS, sugar or honey, depends on your individual sensitivity and which sugars you can tolerate.

Quick Summary

Assessing whether sugar or honey is better for IBS symptoms involves examining their fructose content within the low FODMAP framework. Honey is high in fructose, while regular table sugar is generally better tolerated in moderate amounts. Low FODMAP sweeteners offer safer alternatives for those sensitive to fermentable carbohydrates.

Key Points

Honey is a High-FODMAP Trigger: Due to its high content of excess fructose, honey can easily trigger IBS symptoms like bloating and gas in sensitive individuals.
Table Sugar is Generally Safer: Regular table sugar (sucrose) contains a balanced 1:1 ratio of fructose and glucose, which aids in better absorption and is less likely to cause digestive distress in moderate amounts.
High-Fructose Corn Syrup is a Major Culprit: Like honey, high-fructose corn syrup is rich in excess fructose and should be avoided by most people with IBS to prevent symptoms.
Consider Low-FODMAP Sweetener Alternatives: For sweetness without the risk, options like maple syrup, rice malt syrup, and stevia are generally well-tolerated and safe for an IBS diet.
Individual Tolerance is Key: The impact of sweeteners varies significantly from person to person; personal experimentation and working with a dietitian are crucial for determining what works for your body.
Practice Caution with All Sugars: While some options are safer, excessive intake of any sugar can negatively impact gut health. Moderation is important for managing IBS symptoms effectively.

For individuals managing Irritable Bowel Syndrome (IBS), navigating dietary triggers is a critical part of symptom management. A common question concerns sweeteners: Which is better for IBS, sugar or honey? The answer lies in understanding FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) and how your gut processes different types of sugars. In general, regular table sugar is often the safer choice for those with IBS, while honey, due to its high fructose content, can trigger uncomfortable digestive symptoms.

The Problem with Fructose and IBS

Fructose, a simple sugar found in fruits, vegetables, and honey, is a monosaccharide (the 'M' in FODMAP). For many people with IBS, the small intestine doesn't efficiently absorb fructose, a condition known as fructose malabsorption.

Poor Absorption: When fructose isn't properly absorbed, it travels to the large intestine.
Bacterial Fermentation: There, gut bacteria ferment the fructose, producing gas.
Symptom Trigger: This process can lead to bloating, abdominal pain, and gas, common symptoms of IBS.
Osmotic Effect: The presence of unabsorbed fructose also draws water into the intestines, which can cause diarrhea.

Honey is composed of approximately 38% fructose and 31% glucose, creating an 'excess fructose' situation that makes it a high-FODMAP food for most serving sizes. This imbalanced ratio is the key reason honey can be problematic for those with IBS.

Why is Sugar Better Than Honey for IBS?

Table sugar, or sucrose, is a disaccharide made of equal parts fructose and glucose. The equal ratio is crucial because glucose helps with the absorption of fructose in the small intestine. This means that for most people, table sugar is much less likely to trigger IBS symptoms than honey, especially when consumed in low to moderate amounts.

It's important to differentiate between regular sucrose and high-fructose corn syrup (HFCS). HFCS has a higher ratio of fructose to glucose, making it a major IBS trigger, similar to honey. Always read food labels to identify hidden sources of HFCS.

Low FODMAP Sweeteners and Alternatives

For those following a low FODMAP diet, there are several sweeteners that are better tolerated than honey. These alternatives can provide sweetness without the digestive distress associated with high-fructose options.

Maple Syrup: A popular and delicious low FODMAP alternative to honey, suitable in moderate amounts.
Rice Malt Syrup: Another good substitute with a mild flavor, excellent for baking.
Stevia: A plant-based, calorie-free sweetener generally considered safe for those with IBS.
Erythritol: A sugar alcohol that is generally well-tolerated, though some individuals may still be sensitive to polyols.

How to Introduce Sweeteners Safely

When reintroducing sweeteners or testing for tolerance, it is crucial to proceed carefully, especially with potentially high-FODMAP options like honey.

Start Small: Begin with a very small amount, like a quarter or half a teaspoon, and observe your body's response.
Monitor Your Symptoms: Keep a food diary for 24–48 hours after consumption to track any gas, bloating, or abdominal pain.
Watch for FODMAP Stacking: Be mindful of consuming multiple high-FODMAP items in a single day, as the cumulative effect can trigger symptoms.
Work with a Dietitian: A registered dietitian specializing in digestive health can help you navigate the reintroduction phase of a low FODMAP diet effectively.

Sugar vs. Honey for IBS: A Comparison


Feature	Table Sugar (Sucrose)	Honey	Low FODMAP Sweeteners
FODMAP Status	Low FODMAP (in moderate amounts)	High FODMAP due to excess fructose	Generally Low FODMAP
Fructose/Glucose Ratio	Balanced (1:1), aiding absorption	Imbalanced (more fructose than glucose)	Varies, but controlled for better absorption
Risk of IBS Symptoms	Low risk in moderate servings	High risk for sensitive individuals	Low risk, good for substitution
Recommended Intake	Moderate amounts generally well-tolerated	Limited to very small amounts (e.g., 1 tsp)	Varies by sweetener, check Monash University guidelines
Common Alternatives	Maple syrup, stevia, rice malt syrup	Rice malt syrup, pure maple syrup	N/A

The Role of Individual Tolerance

Ultimately, the tolerance for sugar and honey is highly individual. While honey is a known high-FODMAP food, some people with mild fructose sensitivity may be able to tolerate a very small amount, such as a single teaspoon. However, others with a more severe intolerance may need to avoid honey entirely to prevent triggering symptoms. Conversely, individuals with congenital sucrase-isomaltase deficiency (CSID), a rare genetic condition that affects sucrose digestion, may find table sugar problematic even if they have IBS. Testing for specific intolerances with the help of a healthcare provider is the most effective approach.

Conclusion

When evaluating sweeteners for an IBS-friendly diet, the key takeaway is that regular table sugar (sucrose) is generally better tolerated than honey because of its balanced glucose and fructose composition. Honey's excess fructose makes it a high-FODMAP item that can lead to significant digestive discomfort in sensitive individuals. Instead of relying on honey for sweetness, those managing IBS should consider low-FODMAP alternatives like maple syrup, rice malt syrup, or stevia. Personal tolerance is the final arbiter, and a careful reintroduction strategy can help determine which sweeteners, if any, can be included safely in your diet. For specific guidance, always consult with a healthcare provider or a registered dietitian. Please consult a healthcare professional for personalized dietary advice.

Frequently Asked Questions

Honey is considered a high-FODMAP food because it contains more fructose than glucose. This 'excess fructose' is poorly absorbed by the small intestine and ferments in the gut, causing gas, bloating, and abdominal pain in people with IBS.

Yes, in moderate amounts, regular table sugar (sucrose) is generally a safe option. It contains equal parts glucose and fructose, which facilitates proper absorption in the gut and is less likely to trigger symptoms compared to high-fructose sweeteners like honey.

The main difference lies in their fructose-to-glucose ratio. Honey has an imbalanced ratio with more fructose, making it high-FODMAP. Table sugar has a balanced ratio, which makes it low-FODMAP and better tolerated by most people with IBS.

Excellent low-FODMAP alternatives to honey include pure maple syrup, rice malt syrup, and stevia. These sweeteners provide flavor without the high-fructose content that can aggravate IBS symptoms.

It depends on your individual tolerance. While a small amount (like one teaspoon) may be tolerated by some, others may be sensitive to even trace amounts. It is best to test your personal tolerance carefully and preferably during the reintroduction phase of a low-FODMAP diet.

FODMAP stacking is the cumulative effect of consuming multiple foods containing fermentable carbohydrates throughout the day, which can exceed your tolerance threshold and trigger symptoms. Even a small, 'safe' serving of honey could contribute to stacking if other high-FODMAP foods are also consumed.

No. While Manuka honey has some purported health benefits, it is still high in fructose and classified as a high-FODMAP food. Some studies even suggest a compound in Manuka honey might worsen digestive symptoms for some people.