Is Honey Good for Gut Health? Nutritionists Say Yes and Share How to Get The Benefits

When it comes to digestive wellness, it’s important to find foods that encourage good bacteria and flush out harmful types. Sweeteners — including Stevia, pureed fruits and maple syrup — won’t trigger GI upset, so it begs the question, is honey good for gut health? We turned to the nutrition experts to share more about honey and its health perks. Keep reading to learn the best type of honey you should use and how adding it to certain foods can boost your benefits.

Is honey good for gut health?

The simple answer is yes because honey is rich in prebiotics. “Prebiotics are food for the good bacteria in your gut,” explains Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health. “Honey has certain sugars that can help these good bacteria grow.”

While honey is good for gut health, there’s a slight caveat. Honey is a form of added sugar so Catherine Gervacio RD, nutrition writer for Living.Fit, says it’s best consumed moderately. “This is important so as to not contribute to excess calories,” she says.

Remember that “honey is not as strong as some other prebiotic foods like fruits and vegetables so balance is important,” says Mohr.

Honey is better for gut health when added to yogurt

Pairing honey with yogurt is not only delicious but it’s also great for your gut and overall health. A new study from The Journal of Nutrition found that combining honey and yogurt can improve the survivability of beneficial bacteria.

Yogurt is well known for its probiotic content which supports good gut health. However, getting these probiotics through the digestive system is more challenging. Since the stomach is highly acidic and the intestines can be harsh, the number of live probiotics is reduced which ultimately diminishes their health benefits.

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That’s where honey comes in. The study also found that clover honey was especially protective and helped more bacteria survive during digestion. “Clover honey, as the name implies, is derived from the nectar of clover plants,” says Gervacio. “It’s one of the most common types of honey and has a light and mild flavor.”

To get these benefits try adding one tablespoon of honey to yogurt. Plain yogurt or Greek yogurt are the healthiest and honey will give you just enough sweetness without going overboard on the sugar intake.

Other health benefits of honey

Honey is full of antioxidants, making it a great additive to your diet. “The flavonoids and phenolic acids in honey can also help protect cells from oxidative stress,” says Gervacio.

A study from the journal Oxidative Medicine and Cellular Longevity also notes that “ this antioxidant capacity of honey contributes to the prevention of several acute and chronic disorders such as inflammatory, allergic, thrombotic, diabetic, cardiovascular, cancer, and others.”

This sweetener is also a go-to when you have a cold or a cough and for good reason. Mohr notes that it is anti-inflammatory and can help soothe a sore throat. Some research including the aforementioned study also demonstrates that honey has the potential to heal wounds.

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Manuka honey is the best type for the benefits

Both Mohr and Gervacio agree that Manuka honey is the most beneficial for your health. This type comes from New Zealand, is the most popular and has several research-supported benefits.

Another study from a study from the journal Asian Pacific Journal of Tropical Biomedicine points to various perks of using this particular type of honey. “Manuka honey has been reported to exhibit antimicrobial activity against pathogenic bacteria making this honey a promising functional food for the treatment of wounds or stomach ulcers,” researchers note from the report. When available, raw honey is also a nutritious option.]

You can get health benefits from any type of honey though and it’s important to use this sweetener sparingly as to not consume too much sugar.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .