Why Honey Might Upset Your Stomach—and How to Fix It
Honey, a natural sweetener prized for its flavor and potential health benefits, can sometimes trigger stomach discomfort in certain individuals. While symptom checker tools can help identify potential issues, reactions vary. The issue may stem from fructose malabsorption, sensitivities, or even the type of honey consumed. While reactions vary, certain dietary and lifestyle adjustments can help manage symptoms effectively.
Fructose malabsorption is a key reason why honey causes digestive trouble. When the small intestine struggles to absorb fructose, it moves to the large intestine, where bacteria ferment it. This process produces gas, bloating, and abdominal pain. Foods with high fructose-to-glucose ratios—like apples, pears, and fruit juices—can worsen symptoms, as can sweetened products with added fructose. Intestinal damage from conditions such as coeliac disease, inflammatory bowel diseases, or antibiotic use may also reduce fructose absorption, making symptoms more likely.
Overconsumption of honey can lead to osmotic diarrhoea, where excess fructose draws water into the intestines, resulting in loose stools. Some commercially produced honey is diluted with cheaper sugars, like corn syrup or sucrose, which can further irritate sensitive stomachs. Rarely, honey may trigger allergic reactions, ranging from mild skin irritation to severe breathing difficulties.
For immediate relief, drinking water, resting, and using over-the-counter remedies can help. The BRAT diet (bananas, rice, applesauce, toast) and peppermint tea are also known to soothe digestive discomfort. In the long term, identifying personal tolerance levels, opting for raw or high-quality honey, and pairing it with other foods may allow individuals to enjoy honey without pain.
Honey’s effects on digestion depend on individual tolerance and the type consumed. Those with fructose malabsorption or sensitivities can manage symptoms by adjusting intake and choosing purer varieties. Recognising triggers and making small dietary changes can help prevent discomfort while still allowing for occasional enjoyment of honey.
