Is honey low FODMAP?
No. Honey is high FODMAP because it contains more fructose than glucose. Maple syrup, rice malt syrup and table sugar are low FODMAP swaps.
Main FODMAP group: Excess fructose
Monash University lists honey as a high FODMAP sweetener because it contains excess fructose. Table sugar is different: it is made of equal parts glucose and fructose, so it does not count as a fructose source.
Where honey hides
Granola, cereal bars, salad dressings, marinades, “honey roasted” nuts, some gluten-free breads and many teas and yogurts are sweetened with honey. Check the ingredient list.
Serving size matters
A very small amount may be tolerated, but a generous drizzle is high FODMAP. Check the Monash University FODMAP app for tested portions.
Use it as a test
Honey is one of the most common foods for testing fructose during the reintroduction phase. For day-to-day sweetening, use maple syrup rather than honey or agave syrup.
Low FODMAP swaps
- Pure maple syrup
- Rice malt syrup
- Table sugar