Is honey low FODMAP?
High FODMAP, usually limited
Honey is high FODMAP and is usually limited during the elimination phase.
High FODMAPLast reviewed October 24, 2026
Good to know
Honey is high FODMAP because it contains more fructose than glucose. It is one of the most common hidden sources of excess fructose, found in dressings, granola, cereal bars, sauces and "healthy" baking.
Maple syrup and regular table sugar are low FODMAP swaps that work in most recipes. Honey is a good food to use when testing the fructose group during reintroduction.
Honey on a low FODMAP diet
- Leave honey out during the elimination phase, which usually lasts two to six weeks.
- Use one of the lower-FODMAP swaps below instead.
- High FODMAP doesn't mean forever: during reintroduction, many people find they tolerate some high FODMAP foods in smaller amounts.
Which FODMAPs are in honey
Fructose: Excess fructose means the food has more fructose than glucose. That extra fructose is absorbed less efficiently and can draw water into the bowel. Read more about fructose malabsorption.
Fructan: Fructans are chains of fructose found in wheat, garlic, onion and some vegetables. People can't fully digest them, so they reach the large intestine, where gut bacteria ferment them. Read more about high FODMAP foods to avoid with IBS.
Lower-FODMAP swaps
Low FODMAPOther sweeteners
Common questions
Is honey low FODMAP?
Honey is high FODMAP and is usually limited during the elimination phase. It contains excess fructose and fructans.
Which FODMAPs are in honey?
Honey contains excess fructose and fructans. Excess fructose means the food has more fructose than glucose. That extra fructose is absorbed less efficiently and can draw water into the bowel.
Can I have honey during the low FODMAP elimination phase?
It's usually best left out during elimination and tested later, during reintroduction.
What can I use instead of honey?
Lower-FODMAP options include maple syrup, rice malt syrup and white sugar.
How do I test honey during reintroduction?
Honey is one of the foods often used to test the excess fructose group. Test one group at a time, starting small and increasing over a few days, and note how you feel.
Honey in our guides
Category
Sweets & Desserts · Sweetener
FODMAP levels in the Stummy database are based on published FODMAP research and describe typical servings. Your own tolerance can differ. Looking for something else? Check any food in the FODMAP checker or browse the full food list.
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