Honey and FODMAPs: Why Honey Is High FODMAP and What to Use Instead

Honey is high in FODMAPs and is one of the sweeteners most likely to trigger IBS symptoms. Despite its natural origins and reputation as a healthier sugar alternative, honey contains excess fructose — significantly more fructose than glucose — which makes it problematic for the estimated 30 to 40 percent of the population with some degree of fructose malabsorption. Even small amounts as low as one teaspoon can trigger bloating, gas, and abdominal pain in sensitive individuals.

The good news is that several excellent low-FODMAP sweetener alternatives exist, meaning you do not need to give up sweetness on a low-FODMAP diet. You just need to know which sweeteners to reach for instead.

Why Does Excess Fructose Cause Problems?

To understand why honey is problematic, you need to understand how fructose is absorbed. In the small intestine, fructose can be absorbed in two ways:

1. Co-transport with glucose: When fructose and glucose are present in equal amounts, they are absorbed together efficiently via a transport mechanism called GLUT2. This is why regular table sugar (sucrose, which is 50 percent glucose and 50 percent fructose) is generally well tolerated.

2. Fructose-only transport: When there is more fructose than glucose (excess fructose), the extra fructose must be absorbed via a different, slower transporter called GLUT5. This transporter has limited capacity, and when it is overwhelmed, unabsorbed fructose continues to the large intestine.

Honey typically contains about 40 percent fructose and 30 percent glucose, creating a significant fructose excess. This means roughly 10 percent of honey’s sugar content is fructose that must rely on the inefficient GLUT5 pathway — and for people with IBS, this is enough to cause significant symptoms.

FODMAP Status of Common Sweeteners

Sweetener	FODMAP Status	Safe Serving	FODMAP Type	Notes
Honey (all types)	High FODMAP	Avoid	Excess fructose	Includes Manuka, raw, organic
Agave syrup	High FODMAP	Avoid	Excess fructose	Even higher in fructose than honey
High-fructose corn syrup	High FODMAP	Avoid	Excess fructose	Common in processed foods
Maple syrup	Low FODMAP	2 tablespoons	None	Excellent honey substitute
White sugar (sucrose)	Low FODMAP	1 tablespoon	None	Equal glucose and fructose
Brown sugar	Low FODMAP	1 tablespoon	None	Sucrose with molasses
Rice malt syrup	Low FODMAP	1 tablespoon	None	Made from fermented rice
Stevia	Low FODMAP	As needed	None	Zero-calorie; very concentrated
Golden syrup	Low FODMAP	1 tablespoon	None	Inverted sugar syrup
Molasses	Low FODMAP	1 tablespoon	None	Small serves are safe
Coconut sugar	Low FODMAP	1 tablespoon	None	Similar to brown sugar
Sorbitol (sweetener)	High FODMAP	Avoid	Polyols	Found in sugar-free products
Mannitol (sweetener)	High FODMAP	Avoid	Polyols	Found in sugar-free products
Xylitol	High FODMAP	Avoid	Polyols	Common in sugar-free gum
Erythritol	Low FODMAP	Moderate amounts	None	Better tolerated polyol

Are All Types of Honey High FODMAP?

Yes. This is a common question because people hope that raw honey, organic honey, Manuka honey, or other specialty varieties might be different. Unfortunately, the excess fructose issue is inherent to how bees produce honey — they concentrate flower nectar, and the resulting fructose-to-glucose ratio is consistently high across all varieties.

While different honey types have slightly different sugar profiles depending on the flowers, none have enough glucose relative to fructose to change their FODMAP status. Manuka honey, despite its well-documented antibacterial properties, is just as high in FODMAPs as generic clover honey.

Best Low-FODMAP Alternatives to Honey

Maple Syrup

Maple syrup is the most popular honey substitute on the low-FODMAP diet, and for good reason. It has a rich, complex sweetness that works in most applications where you would use honey. Monash University has tested maple syrup and confirmed it is low FODMAP at 2 tablespoons per serving. Use it in tea, drizzled over pancakes, in baking, or as a glaze for roasted vegetables.

Rice Malt Syrup

Rice malt syrup (also called brown rice syrup) is made by fermenting cooked rice with enzymes that break down the starch into sugars — primarily maltose and glucose, with no fructose. It has a mild, butterscotch-like sweetness and works well in baking and sauces. It is less sweet than honey, so you may need to use slightly more.

Regular Sugar

Plain white sugar, brown sugar, and raw sugar are all low FODMAP because sucrose is a balanced 50-50 split of glucose and fructose. There is no excess fructose to cause malabsorption. While sugar is not a “health food,” from a FODMAP perspective it is a safe sweetener.

Stevia

Stevia is a zero-calorie sweetener derived from the stevia plant. It is FODMAP-free and can be used in beverages and some recipes. Be aware that some stevia products are blended with sugar alcohols like erythritol or sorbitol — check the label, or scan the product with FODMAPSnap to verify the ingredients.

Where Honey Hides in Food

Honey is used more widely in processed foods and restaurant cooking than many people realize. Watch for it in:

• Sauces and dressings: Honey mustard, teriyaki sauce, barbecue sauce, and many salad dressings contain honey
• Baked goods: Granola bars, muffins, cookies, and bread often include honey
• Marinades: Honey-glazed meats and stir-fry sauces commonly contain honey
• Beverages: Honey is added to some teas, smoothies, and cocktails
• Breakfast items: Yogurt, cereal, and oatmeal toppings frequently contain honey
• Health foods: Many “natural” or “clean” products use honey as a sweetener, marketing it as healthier than sugar

Reading ingredient labels carefully is essential. When dining out, ask specifically about honey in sauces and dressings.

Baking With Honey Alternatives

If a recipe calls for honey, here are substitution ratios:

• Maple syrup: Use a 1:1 ratio. The flavor will be slightly different but works in most recipes.
• Rice malt syrup: Use a 1:1 ratio. May need to reduce oven temperature by 10 degrees as it can brown faster.
• Sugar: Use 3/4 cup sugar plus 1/4 cup extra liquid for every 1 cup of honey. Reduce oven temperature by 15 degrees.

For recipes where honey is a minor ingredient (like a tablespoon in a marinade for four servings), the per-serving honey amount may be small enough that some people tolerate it. However, during the elimination phase, it is best to substitute completely to get a clean baseline.

The Fructose Reintroduction Phase

During reintroduction, fructose is one of the FODMAP groups you will test. The standard protocol uses honey or mango as the challenge food. You consume increasing amounts over three days while monitoring symptoms with a tool like FODMAPSnap.

Some people discover they can tolerate moderate amounts of excess fructose and can reintroduce small amounts of honey. Others confirm high sensitivity and benefit from long-term avoidance. Either result is useful — it gives you clear, personalized information to guide your diet.

Related Articles

• Milk and FODMAPs: Dairy Milk, Alternatives, and Lactose Explained
• Is Avocado Low FODMAP?
• FODMAP Food Guide: What You Can and Can’t Eat

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.