Why Is There No Honey on FODMAP? Understanding the Fructose Connection

December 9, 2025 •

4 min read

According to Monash University, the institution that pioneered the low FODMAP diet, most serving sizes of honey are considered high FODMAP due to their fructose composition. This sheds light on why there is no honey on FODMAP lists for those trying to manage digestive symptoms like bloating and gas.

Quick Summary

Honey is high in excess fructose, a type of FODMAP that can ferment in the gut and trigger IBS symptoms for many people. Individual tolerance varies, and while small amounts might be okay for some, larger servings should be avoided, making it a high FODMAP food.

Key Points

High in Excess Fructose: The main reason honey is not low FODMAP is its higher ratio of fructose to glucose, which is poorly absorbed by the gut.
Triggers IBS Symptoms: For sensitive individuals, this unabsorbed fructose ferments in the large intestine, causing gas, bloating, and abdominal pain.
Portion Size Matters: While typical servings are high FODMAP, Monash University tests show very small amounts (e.g., 1 teaspoon of generic honey) may be tolerated.
FODMAP Stacking Risk: Even small portions can become problematic when combined with other fructose-containing foods throughout the day, a phenomenon known as stacking.
Individual Tolerance Varies: Not everyone with IBS reacts to honey, and tolerance levels are highly personal, requiring careful self-monitoring.
Safe Alternatives Exist: Low FODMAP sweeteners like maple syrup, rice malt syrup, and table sugar (in moderation) are safe substitutes.

What Exactly Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of short-chain carbohydrates that are poorly absorbed by the small intestine in some individuals, particularly those with Irritable Bowel Syndrome (IBS). Instead of being properly digested, these carbohydrates continue their journey to the large intestine where gut bacteria rapidly ferment them, producing gas and other byproducts. This process can lead to common digestive symptoms like bloating, abdominal pain, and altered bowel habits. The low FODMAP diet is an elimination protocol used to identify which of these carbohydrate types trigger a person's symptoms.

The Specific Problem with Honey

Honey is primarily composed of fructose and glucose. The key issue lies not just in the presence of fructose, but in the ratio of fructose to glucose. When there is more fructose than glucose in a food, it creates an "excess fructose" situation. This excess fructose is poorly absorbed by the small intestine and behaves just like other FODMAPs, causing fermentation and gut distress. Unlike table sugar (sucrose), which is made of equal parts fructose and glucose, honey's unbalanced ratio makes it a significant trigger for those with fructose malabsorption.

The Digestive Process Behind Honey's FODMAP Effect

For sensitive individuals, the unabsorbed fructose from honey moves into the large intestine and creates a series of digestive events:

Osmotic Effect: As the unabsorbed fructose travels through the small intestine, it draws extra water into the bowel. This can contribute to bloating and potentially cause diarrhea.
Bacterial Fermentation: Once in the large intestine, the fructose is fermented by gut bacteria. This process is what creates gas and can lead to excessive flatulence.
Distension and Pain: The gas and extra fluid cause the intestinal wall to stretch and expand. For those with sensitive nerves in their gut, this physical distension can be interpreted by the brain as significant abdominal pain and discomfort.

Not All Honey Is Created Equal

Monash University, the gold standard for FODMAP testing, has found varying levels of FODMAPs in different types of honey, which influences the portion size considered low FODMAP. Here is a comparison:


Honey Type	Low FODMAP Serving	High FODMAP Threshold	Key Note	Source
Generic Honey	1 teaspoon (7g)	Above 1 teaspoon	This is the standard finding for most common honey.
Clover Honey	½ teaspoon (3g)	Above ½ teaspoon	This specific type has a lower tolerance threshold due to higher fructose.
Avocado Honey	1g only	Above 1g	Avocado honey has a very limited safe serving, making it very high risk.

It is crucial to understand that even small amounts can be problematic for some individuals, and tolerance varies greatly. The FODMAP content can also be influenced by the bees' pollen source and processing methods.

The Problem of FODMAP Stacking

One common pitfall is the issue of FODMAP stacking. This is when you consume multiple low FODMAP servings of high-fructose foods throughout the day, and their cumulative effect exceeds your personal tolerance threshold, triggering symptoms. For example, having a small amount of honey in your tea, along with a low-FODMAP portion of berries and a dressing sweetened with a touch of maple syrup, could add up to a symptom-triggering dose of fructose. Tracking your intake and being mindful of other fructose sources is essential for proper management.

Better Alternatives to Honey

Thankfully, there are several sweeteners that are considered low FODMAP and safe for use during the elimination and reintroduction phases of the diet. These alternatives can provide sweetness without the digestive distress associated with excess fructose:

Maple Syrup: A popular and versatile low FODMAP sweetener, perfect for pancakes, baked goods, and dressings.
Rice Malt Syrup: This is a glucose-based sweetener and is a safe alternative for those with fructose intolerance. It has a mild, nutty flavor.
White Sugar (Sucrose): Since it contains a balanced 1:1 ratio of fructose and glucose, small amounts of table sugar are generally well-tolerated on a low FODMAP diet.
Stevia & Artificial Sweeteners: These non-caloric sweeteners do not contain carbohydrates and are safe, though some people have a sensitivity to particular artificial sweeteners.

Conclusion

While honey is often perceived as a healthy, natural sweetener, its high fructose content makes it a significant trigger for digestive symptoms in people with IBS. Understanding the 'why' behind its restriction—the poor absorption of excess fructose and subsequent fermentation—is key to managing a low FODMAP diet effectively. By paying attention to portion sizes, being aware of potential FODMAP stacking, and utilizing low FODMAP alternatives like maple or rice malt syrup, you can still enjoy sweetness in your food without sacrificing digestive comfort.

For the most up-to-date and comprehensive list of FODMAP food content, consider consulting the official Monash University FODMAP Diet app, which is regularly updated with laboratory test results: Monash University FODMAP Diet App.

Disclaimer: Always work with a registered dietitian or healthcare professional experienced in the low FODMAP diet to ensure it is appropriate for your individual needs and that you are getting adequate nutrition..

Frequently Asked Questions

Yes, some people with IBS may tolerate very small amounts of honey, typically 1 teaspoon or less, especially if their fructose sensitivity is mild. However, it is recommended to avoid honey completely during the elimination phase of the diet.

'Excess fructose' is when a food contains more fructose than glucose. This imbalance means the body cannot efficiently absorb all the fructose, leading to fermentation by gut bacteria and potential IBS symptoms.

No, Manuka honey is not considered low FODMAP. Despite its other health benefits, it contains excess fructose just like other honey varieties and may still trigger digestive issues in sensitive individuals.

Excellent low FODMAP alternatives include pure maple syrup, rice malt syrup, and in small amounts, regular table sugar (sucrose). These sweeteners have a more balanced fructose-to-glucose ratio or are primarily glucose-based.

No, the ripeness of the fruit does not affect the FODMAP level of honey. However, the pollen source collected by the bees and the type of honey can influence its fructose content.

Fructose malabsorption is diagnosed by a doctor or dietitian, often using a hydrogen breath test. You can also follow the low FODMAP elimination diet under supervision to see if your symptoms improve when fructose-rich foods are removed.

FODMAP stacking occurs when multiple small servings of FODMAP-containing foods, such as low-FODMAP portions of honey and fruit, are consumed throughout the day, and their cumulative effect exceeds your tolerance threshold. It's a common cause of unexpected symptoms.