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

When you're starting a low FODMAP diet, one of the first surprises you might run into is the list of foods you assumed were “healthy” but turn out to be potential triggers. Honey is one of those foods that causes a lot of confusion. It’s natural, it’s sweet, and it’s often considered a better alternative to refined sugar. But is honey low FODMAP? Let’s dig into that.

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.
‍

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.

‍

FAQs

Your FODMAP Journey, Made Simple

Track symptoms, identify triggers, and take control of your digestive health with our intelligent FODMAP companion.

FODMAP-Friendly Teriyaki Chicken Bowl

A balanced, satisfying bowl that’s 100% safe for the FODMAP elimination phase When you’re on the low FODMAP diet — especially during the strict elimination phase — it’s hard to find meals that are both flavorful and symptom-safe. This Teriyaki Chicken Bowl gives you that takeout feel while using only elimination-approved ingredients and exact serving sizes you can trust.

Savory FODMAP Snack: Cucumber + Yogurt Bowl

A light, refreshing, and 100% elimination-phase–friendly recipe When everything sweet starts to feel repetitive on the FODMAP diet, this Cucumber + Yogurt Bowl offers a simple, savory option that’s gentle on digestion and easy to put together. It’s perfect as a quick snack, light lunch, or cooling side dish — and every ingredient is safe during the elimination phase.

FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar

A gut-friendly, elimination-phase–approved recipe for chocolate lovers When you’re deep in the elimination phase of the low FODMAP diet, chocolate cravings can hit hard — and most snacks that seem “healthy” are loaded with high-FODMAP ingredients like dates, honey, dairy, or inulin. This Chocolate Quinoa Jar is sweet, filling, and 100% safe for the elimination phase — no guesswork, no hidden triggers.