Is Honey Low FODMAP? Here’s What You Should Know

The Short Answer: Not Really

In general, honey is high in FODMAPs. It contains excess fructose, which is a monosaccharide (the “M” in FODMAP). This type of sugar is poorly absorbed in the small intestine, especially for people with IBS or fructose malabsorption. When it sits in the gut, it draws in water and ferments—leading to bloating, gas, pain, and all the other familiar IBS symptoms.

So while honey might be great for the average person, it’s not the best choice for those following a low FODMAP plan—at least not in regular amounts.

What About Small Amounts of Honey?

This is where things get a little more nuanced. According to testing done by Monash University, which is the go-to authority on the low FODMAP diet, a small amount of honey—specifically 1 teaspoon (7g)—is considered low FODMAP and may be tolerated by some individuals.

However, anything more than that quickly enters high FODMAP territory. So if you want to add just a touch of sweetness to tea or drizzle a bit over lactose-free yogurt, a teaspoon might be okay. But honey-sweetened granola bars or baking recipes that use multiple tablespoons? Probably not.

Types of Honey and FODMAP Content

Here’s something to keep in mind: not all honey is the same. Some types of honey have a higher concentration of fructose than others. For example:

• Raw honey – Still high in fructose, not significantly better for FODMAP content than processed honey.
• Manuka honey – Popular for its antibacterial properties, but it’s also high in fructose and not low FODMAP.
• Organic honey – Great for avoiding pesticides, but FODMAP-wise, it’s the same as regular honey.

So no matter how “pure” or “healthy” the honey claims to be, the fructose content is the issue when it comes to IBS.
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Low FODMAP Alternatives to Honey

If you love adding a bit of sweetness to your food or drinks, don’t worry—there are some low FODMAP-friendly options out there. Here are a few sweeteners that are safe in small amounts:

• Maple syrup – Pure maple syrup (the real stuff, not pancake syrup) is low FODMAP in 1–2 tablespoon servings.
• Rice malt syrup – Also known as brown rice syrup, it’s made from glucose (not fructose) and is FODMAP-friendly.
• Table sugar – Surprisingly, regular white sugar is low FODMAP in moderate amounts because it contains equal parts glucose and fructose, which helps absorption.
• Stevia – A natural sweetener that’s low FODMAP (avoid stevia blends with sugar alcohols like xylitol or sorbitol).

Final Thoughts: Can You Eat Honey on a Low FODMAP Diet?

Technically, yes—but only in very small amounts. If you’re in the elimination phase of the low FODMAP diet, it’s best to avoid honey altogether or limit it to that safe 1-teaspoon serving. Once you move into the reintroduction phase, you can test your tolerance.

And remember: what triggers symptoms for one person might be totally fine for someone else. FODMAPs are highly individual.

So if you're craving something sweet, reach for a better alternative like maple syrup or rice malt syrup—and save honey for later testing.

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