FODMAP/SIBO Rating
Serving Size Consideration: 1 tablespoon
Safe Serving Size: 1 teaspoon maximum
Active Compounds: Fructose in excess of glucose, making it a high FODMAP sweetener
Digestive Impact
Why it's problematic: High in excess fructose which can be poorly absorbed
Specific symptoms: Bloating, gas, abdominal pain, and diarrhea
Typical reaction time frame: Typically within 30 minutes to several hours after consumption
Individual variation: Tolerance varies significantly between individuals, some may handle small amounts
Heating honey does not reduce its FODMAP content
Diluting honey in tea or other liquids doesn't lower its FODMAP impact
Avoid combining with:
- apples
- pears
- watermelon
- mango
Safe complementary foods: Can be used in small amounts with protein-rich foods or fats to slow absorption
- Start with 1/4 teaspoon (1.75g) mixed in warm water
- Wait 24 hours to assess tolerance
- If well tolerated, increase to 1/2 teaspoon after 3 successful trials
- Maximum test portion should not exceed 1 teaspoon (7g)
Signs of success: No digestive symptoms within 24 hours after consumption
Common products containing garlic:
- granola
- protein bars
- marinara sauce
- barbecue sauce
- salad dressings
- breakfast cereals
Alternative names: bee honey, pure honey, raw honey, natural sweetener, golden syrup
Factors affecting tolerance:
- Overall fructose absorption capacity
- Total daily FODMAP intake
- Stress levels
- Time of consumption
- Individual gut microbiome composition
Tip: Keep a food diary to track your personal tolerance threshold