FODMAP checker
Honey
Why is honey high FODMAP?
Honey's FODMAP content comes from its excess fructose. Unlike glucose (which aids fructose absorption), honey has a fructose-to-glucose ratio above 1:1, meaning more fructose than the gut can handle. This excess travels to the large intestine and ferments.
Monash University rates all honey varieties as high FODMAP — there is no safe serving size during the elimination phase. This includes raw honey, manuka honey, acacia honey, and creamed honey.
Tips & alternatives
- 🍁Maple syrupThe best honey substitute. Pure maple syrup is low FODMAP at up to 2 tablespoons (50g). Use 1:1 in most recipes.
- 🍬White or brown sugarLow FODMAP in moderate amounts (up to 1 tablespoon). Contains equal parts glucose and fructose, so the gut absorbs it efficiently.
- 🌿SteviaLow FODMAP and calorie-free. Works well in drinks and baking where you want sweetness without sugar.
Frequently asked questions
Is maple syrup low FODMAP?
Yes. Pure maple syrup is low FODMAP at up to 2 tablespoons (50g) per sitting. It makes an excellent 1:1 replacement for honey in most recipes.
Is manuka honey low FODMAP?
No. Manuka honey is high FODMAP, just like all other honey varieties. Avoid it during the elimination phase regardless of any claimed health benefits.
Check any ingredient instantly
90+ ingredients rated Safe, Caution, or Avoid — with portion guidance and plain-English explanations.
Open ingredient checker →Free to browse recipes · €1.99 one-time to unlock full checker