The word “gut” is having a bit of a moment. From TikTok trends to supermarket shelves full of probiotic drinks, everyone is suddenly paying attention to what’s going on in their digestive system.
And for good reason, because your gut health plays a surprisingly big role in how you feel every day. From your mood to your immune system to how well you sleep, it all links back to what’s going on in your belly.
Which brings us to honey.
You already know honey is delicious. You might even know it’s antibacterial and packed with antioxidants. But here’s the real question: Is honey good for your gut? The short answer is yes. Now, let’s get into the why.
What is Gut Health?
Before we dive into honey, let’s talk about what gut health even means.
When people talk about the gut, they’re usually referring to the digestive tract, especially the gut microbiome (the billions of bacteria living in your intestines). These bacteria aren’t just passengers. They actively help break down food, absorb nutrients, regulate inflammation, and even communicate with your brain.
Keeping the right balance of these microbes is key. Too many harmful bacteria and not enough beneficial ones, and you might experience bloating, constipation, low energy, skin flare-ups, or worse. That’s where food choices come in, and that’s where honey might help.
Honey is a natural prebiotic
Let’s clear up something: probiotics are live bacteria (like what you get in yoghurt or kefir). Prebiotics are the foods that those good bacteria need to thrive.
Honey falls into the prebiotic category. Certain types of honey contain oligosaccharides, a type of natural sugar that good gut bacteria love to munch on. When you feed the good guys, they multiply, crowding out harmful microbes and helping your gut run smoothly.
Some studies have shown that raw honey can help increase levels of Bifidobacteria and Lactobacilli, both of which are beneficial for digestion. Not bad for something that also tastes great on toast.
Honey is antimicrobial
Here’s where it gets interesting. Honey is known for its antimicrobial properties, meaning it can fight off certain harmful bacteria. That might sound like it would mess with your gut microbiome, but the effect is quite selective.
Honey tends to target the bad stuff (like pathogens that cause infections) while supporting the good bacteria. It's not like a harsh antibiotic that wipes everything out. Think of it more like a gentle bouncer at the door, keeping things in check without causing a scene.
And not all honeys are created equal. Our British Honey With Cinnamon, for example, combines raw honey with cinnamon, a spice known for its own antimicrobial and anti-inflammatory properties. Cinnamon may also help reduce gas and bloating, making this combo a great pick for your gut.
Honey soothes inflammation in the digestive tract
Chronic inflammation is one of the silent enemies of gut health. It can damage the gut lining, disrupt digestion, and even trigger immune reactions. Fortunately, honey contains polyphenols and flavonoids, which are plant compounds known to help reduce inflammation.
So if you’re dealing with mild irritation, acid reflux, or just general discomfort after meals, incorporating raw honey into your diet might help calm things down a bit.
Does honey heal the gut? Yes, but this doesn’t mean you should eat honey by the spoonful and expect miracles. Think of it as a helpful addition, not a magic bullet.
Honey is easy on the stomach
Unlike some high-fibre or fermented gut-health foods that can feel a bit intense, honey is easygoing. It digests smoothly, won’t cause bloating or cramping, and pairs well with other gut-friendly ingredients.
A spoonful of honey in warm water, first thing in the morning, is great. A drizzle over yoghurt with fruit? Lovely. Mixed into warm milk before bed? Even better, especially if you’re using our Organic Lavender Honey. The lavender adds a warm, floral kick and blends beautifully with creamy textures.
If you're trying to support your digestion without shocking your system, honey is a gentle place to start.
So, should you start eating honey for your gut?
Here’s the bottom line: if you’re already eating well and looking for small, natural ways to support your gut health, honey is a smart addition. It feeds beneficial bacteria, calms mild inflammation, and tastes good enough to make healthy eating feel like less of a chore.
Just be sure you’re choosing the right kind. Raw honey is key because it hasn’t been overly processed or stripped of its natural enzymes. All our honeys at Honey & Greens are pure, unprocessed, and packed with naturally occurring goodness.
Gut health isn’t about perfection. It’s about the small things you do every day that add up over time. Adding a bit of honey to your tea, your breakfast bowl, or your evening routine might just be one of those small things that make a big difference.
References
Oxford Academic (2017). Effect of honey in improving the gut microbial balance. Retrieved from https://academic.oup.com/fqs/article/1/2/107/3860141