Nobody likes feeling bloated or sluggish. And while there’s no shortage of trendy gut fixes out there, sometimes the answer is sitting right in your kitchen cabinet. Honey isn't just for sweetening tea or soothing a sore throat. It can also help get your digestion back on track.
But how? Does honey speed up digestion? Can it calm down an upset stomach or help you stay regular? And most importantly, when should you eat honey for digestion to actually see results?
Here’s how it works.
The Science Behind Honey and Digestion
Honey contains a unique mix of natural sugars (fructose and glucose), enzymes, amino acids, vitamins, and minerals. But the real stars when it comes to digestion are its prebiotics and antimicrobial compounds.
● Prebiotics: Raw honey feeds the good bacteria in your gut. These beneficial microbes—mostly strains of Lactobacillus and Bifidobacterium—play a crucial role in breaking down food, absorbing nutrients, and maintaining a healthy gut lining.
● Antibacterial Properties: Honey, especially raw honey, has antimicrobial agents like hydrogen peroxide that help reduce harmful bacteria in the digestive tract. This makes it particularly helpful for those dealing with gastric infections or imbalances like SIBO (small intestinal bacterial overgrowth).
● Digestive Enzymes: Natural honey contains enzymes like amylase, invertase, and glucose oxidase that help break down complex sugars and starches, making food easier to digest.
In short, honey supports a healthier gut microbiome, aids in smoother digestion, and helps keep harmful microbes in check.
Does Honey Speed Up Digestion?
In many cases, yes. Honey can speed up digestion by:
● Stimulating digestive enzymes: This leads to faster breakdown of food in the stomach and small intestine.
● Soothing the gut lining: This reduces inflammation and helps prevent slow gastric emptying which is a common cause of bloating.
● Balancing gut flora: This encourages regular bowel movements and prevents constipation.
A 2002 study published in Tropical Gastroenterology found that honey promoted healing in rats with acid-induced colitis, showing its anti-inflammatory and healing benefits in the digestive tract.
So if you’re wondering whether honey speeds up digestion, the answer is yes, particularly when used consistently and in moderation.
How to Use Honey for Digestive Problems
Let’s break down the practical side of things. Here’s how to use honey for digestive problems without overdoing it:
1. Morning Warm Water & Honey
Start your day with a glass of warm (not hot) water mixed with a teaspoon of raw honey. This hydrates your system, kick-starts your metabolism, and prepares your gut for food.
2. Honey & Lemon
Mix one tablespoon of honey with half a lemon in warm water. This combo not only aids digestion but also helps with detoxification and bowel movement regularity.
3. Raw Honey Before Bed
A teaspoon of raw honey before sleep can promote better digestion overnight. It also helps liver glycogen levels stay balanced, which can reduce nighttime cortisol spikes (linked to poor digestion and sleep).
4. Honey in Herbal Teas
Ginger tea with a teaspoon of honey can soothe indigestion and bloating. Peppermint tea with honey also supports digestion by relaxing intestinal muscles.
5. Honey & Apple Cider Vinegar
Mix one teaspoon of honey with one tablespoon of apple cider vinegar in a glass of warm water. This drink can help balance stomach acid levels and relieve acid reflux.
Note: Always use raw, unprocessed honey to maximize benefits. Processed honey loses many of its active enzymes and nutrients.
When Should I Eat Honey for Digestion?
Timing matters. Here are the best times to consume honey for digestive health:
● First thing in the morning: On an empty stomach, honey is absorbed quickly and stimulates digestive enzymes.
● Before meals: About 15–20 minutes before a meal, honey can prep your digestive system for food.
● After a heavy meal: A spoonful of honey in warm water or tea can help reduce bloating and aid digestion.
● Before bed: Raw honey at night can support the gut-liver axis and improve overnight digestion.
Avoid taking honey right before or after sugary meals. Too much sugar all at once can cancel out the benefits and overload your system.
Conclusion
Honey isn’t a miracle cure, but it’s a powerful natural aid for digestion when used smartly. It speeds up digestion by supporting gut flora, stimulating enzymes, and soothing inflammation. Whether you're dealing with chronic indigestion or just want to optimize your gut health, adding raw honey into your routine is a low-effort, high-reward move.
So, the next time your stomach feels off, no need to wonder how you can remedy it. Now you know. You’re welcome!
References
National Institutes of Health (2022). The Potential of Honey as a Prebiotic Food to Re-engineer the Gut Microbiome Toward a Healthy State. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9367972/
UCLA Health (2024). Honey helps yogurt bacteria survive digestion. Retrieved from https://www.uclahealth.org/news/article/honey-helps-yogurt-bacteria-survive-digestion
Healthline (2024). 8 Raw Honey Benefits for Health. Retrieved from https://www.healthline.com/health/food-nutrition/top-raw-honey-benefits