Is Honey Low FODMAP?
As a registered dietitian specializing in gastrointestinal health and irritable bowel syndrome (IBS), I answer many questions about the tolerance of specific foods on a low FODMAP diet. And one of the common foods that people love to eat is honey. If you follow a low FODMAP diet to improve your digestive issues, you may wonder, is honey low FODMAP? Let’s look at whether this sweet ingredient can be safely consumed if you have IBS.
What is the Low FODMAP Diet?
Before we look specifically at honey, let’s understand what FODMAPs are. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbs can be difficult for people with IBS to digest, leading to uncomfortable symptoms such as bloating, gas, abdominal pain, constipation, or diarrhea. Some examples of foods with FODMAPs include milk, beans, apples, and artichokes, to name a few.
What is Honey?
Honey is a natural sweetener made by honeybees. Honeybees collect pollen and nectar from flowering plants, which are then pollinated and processed by worker bees. Once the nectar ripens into honey, then is harvested and ready to consume.
According to Food Insight, honey is about 40% fructose, 30% glucose, and 17% water. The rest comprises other sugars and carbohydrates and some vitamins and minerals. And one tablespoon of honey is 60 calories and 17 grams of sugar.
Is Honey Low FODMAP?
If you are someone who enjoys adding honey to your favorite foods or tea but also is in the elimination phase of the Low FODMAP diet, one of the best tools to use is the Monash University App. You can search their database for foods and products that will give you serving sizes and amounts of specific FODMAPs.
As mentioned above, honey is 40% fructose, and according to the Monash app, one tablespoon (28 grams) of honey is high FODMAP due to the fructose content. This means that if you malabsorb fructose, this serving size should be avoided. However, you can consume one teaspoon of honey per meal (7 grams). This portion size should be tolerated by most people with IBS.
It is important to note that the Monash app also includes clover honey. Clover honey also is high FODMAP in one tablespoon (20 grams) and low FODMAP in half a teaspoon (3 grams). So make sure to check which type of honey you have.
Tips for Incorporating Honey
When following a low FODMAP diet, incorporating honey may be a challenge due to the high FODMAP content. But here are some tips to add honey to prevent symptoms.
- Limit the portion to 1 teaspoon of honey or ½ teaspoon of clover honey per meal.
- Monitor your symptoms for digestive issues such as gas, bloating, abdominal pain, or changes in stool frequency.
- If well tolerated, use a small portion of honey on toast made with low FODMAP bread or rice cakes.
- Add to your favorite low FODMAP tea, such as green or black tea.
- Use in a delicious salad dressing, like this Lemon Honey Dijon Dressing!
- Mix into coconut yogurt for a delicious breakfast or snack.
- Add to oatmeal for a natural way to add sweetness.
Low FODMAP Alternatives to Honey
If you do not tolerate honey or do not like the taste, here are some other sweeteners you can use on a low FODMAP diet and their low FODMAP serving sizes.
- Brown sugar – limit to ¼ cup per meal (40 grams).
- Coconut sugar – limit to 1 teaspoon per meal (4 grams).
- Demerara sugar – limit to 1 teaspoon per meal (4 grams).
- Raw sugar – limit to ¼ cup per meal (50 grams).
- White sugar – limit ¼ cup per meal (50 grams).
- Stevia powder – limit to 2 teaspoons per meal (5 grams).
- Dark or light agave syrup – limit to 1 teaspoon per meal (5 grams).
- Pure maple syrup – limit to 2 tablespoons per meal (50 grams).
- Rice malt syrup – limit to 1 tablespoon per meal (28 grams).
Of course, one caveat is that all types of natural or processed sweeteners should be limited to prevent health issues such as dental cavities and obesity. The American Heart Association recommends limiting added sugar to no more than 25 grams or six teaspoons per day.
Conclusion
When following the low FODMAP diet, honey may be safe to consume in small portions; however, it is considered high FODMAP in just one tablespoon. Remember to monitor your symptoms, use the low FODMAP sweetener you enjoy, and prevent any uncomfortable digestive issues by avoiding high FODMAP foods.
