EDUCATION

Manuka Honey for Gut Health

EDUCATION

17 minutes

Essential Takeaways

For a long time, the gut has been associated with our general health, and in recent years, the interest and research in how specific foods can affect how we feel has exploded¹.

More information passes between the brain and gut than any other bodily system². So it’s easy to see how foods that irritate the gut, threaten the protective microbiota, and cause inflammation, could have lasting impacts on our wellbeing.

With its uniquely potent antibacterial and antioxidant properties, does Manuka honey have any impact on our gut health? Specific studies are limited, but the findings so far certainly suggest some promising benefits, including as a pre- and probiotic¹.

“The intricate interplay between diet and gut microbiota has gained significant attention in recent years, with a growing body of research focusing on the potential of various food components as prebiotics to modulate the gut microbial ecosystem.”

You’ve probably heard quite a lot about gut health in recent years. It may seem to be a new thing, but studies show that’s far from the case.

In fact, faecal transplants were used in both Ancient China and Ancient Greece as a way of treating digestive issues as well as emotions, mood, and behaviour⁴.

So we’ve long associated the gut with our health. Even the gut-brain axis concept has been around for over 100 years⁴.

But in the last decade or so, interest has exploded, and gut health has become a mainstream concern for consumers.

Research has shown that Manuka honey offers a wide range of health and wellness benefits, so what about gut health?

Are the claims true? Is there any scientific evidence for using Manuka honey for gut health?

That’s what we’ll be exploring here.

In this guide to Manuka honey for gut health:

Research Highlights

2014 Publication

This broader study links Manuka honey benefits for bowel complaints: “People have reported being able to conquer Irritable Bowel Syndrome completely with a combination of a good diet and take 1 teaspoon of raw Manuka honey dissolved in a cup of warm water three times daily on an empty stomach.⁵”

2017 Study

This study discusses what’s in Manuka honey, which might be good for the gut: “Honey contains potentially prebiotic oligosaccharides and antibacterial components, both of which can synergistically enhance the probiotic efficacy against pathogens.⁶”

2019 Study

This study also discusses what’s in Manuka honey, which might be good for the gut: “This study identifies MGO™ Manuka Honey as a source of anti-infective oligosaccharides for applications in functional foods aimed at lowering the incidence of infectious diseases.⁷”

2022 Study

This study explores honey, digestion and probiotic potential relating to gut health: “Honey has a long history of use for the treatment of digestive ailments. There is significant evidence of the prebiotic potential of honey from in vitro studies that assess the effect of honey on the growth of probiotic bacteria and in probiotic food products, such as milk or yogurt, supplemented with honey.⁸”

2023 Study

This study also investigates the use of Manuka honey in cancer treatment, and finds promise via its positive impact on the gut microbiome: “Our data highlight the immunostimulatory properties of MH and demonstrate its potential utilization in cancer prevention.⁹”

2023 Study

This study finds a potential role for Manuka honey in preventing leaky gut by keeping the lining strong: “The findings of this study suggest a propitious role of honey in the maintenance of tight junction protein integrity, thereby preventing lipopolysaccharide-induced intestinal barrier disintegration.¹⁰”

2024 Study

This study also investigates the use of Manuka honey in cancer treatment, and finds promise via its positive impact on the gut microbiome: “Our findings provide compelling evidence that supports a role for Manuka honey as an immunomodulatory anti-tumor agent, highlighting its potential use in cancer prevention and treatment.¹¹”

Can Manuka Honey Help Your Gut?

So let’s get right down to it, is Manuka honey good for your gut?

(If you need a reminder or overview of what the gut is, the gut microbiome, and the gut-brain axis, scroll down to the next section).

Studies have found that honey, and particularly Manuka honey, contains a type of carbohydrate called oligosaccharides⁷, which are associated with beneficial prebiotic activity:

“Honey contains potentially prebiotic oligosaccharides and antibacterial components, both of which can synergistically enhance the probiotic efficacy against pathogens.”

  • Effect of honey in improving the gut microbial balance, a 2017 study⁶.

“This study identifies MGO™ Manuka Honey as a source of anti-infective oligosaccharides for applications in functional foods aimed at lowering the incidence of infectious diseases.”

  • Oligosaccharides Isolated from MGO™ Manuka Honey Inhibit the Adhesion of Pseudomonas aeruginosa, Escherichia Coli O157:H7 and Staphylococcus Aureus to Human HT-29 cells, a 2019 study⁷.

Here’s how those oligosaccharides can help the digestive system:

“A study by Favarin et al. (2015) reported that addition of honey as an encapsulant improved the survivability of two probiotic Bifidobacterium strains in simulated GI conditions, and the protective effect was comparable to sodium alginate microencapsulation [a naturally-derived polymer that is typically used for this purpose].”

  • Effect of honey in improving the gut microbial balance, a 2017 study⁶.

Yes, honey (and Manuka honey in particular) shows promising results for gut health. However, research is still in the early stages.

“The confirmation of a potential prebiotic effect, however, needs to be obtained by in vivo animal studies and human clinical trials once supporting evidence is established by rigorous in vitro trials.”

  • Effect of honey in improving the gut microbial balance, a 2017 study⁶.

Let’s look a little more deeply at Manuka honey’s impact on the gut microbiome.

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Manuka honey and the gut microbiome

At the time of writing, there are few recent human studies directly investigating Manuka honey for gut health. But there are studies focusing on Manuka honey’s anticancer properties via its influence on the gut microbiota, which may shed some light:

“Our findings demonstrate that oral administration of Manuka honey induces specific alterations in the gut microbiota and triggers innate and adaptive mucosal immune responses through the activation of type I/II IFN signaling pathways.

This culminates in rendering the tumors more immunogenically responsive. Our data highlight the immunostimulatory properties of MH and demonstrate its potential utilization in cancer prevention.

  • Oral administration of Manuka honey modulates gut microbiota composition and enhances anti-tumor immunity in a preclinical model of colorectal cancer, a 2023 study⁹.

In other words, this study found that Manuka honey triggered certain changes in the gut microbiome, which in turn made cancerous tumours more responsive to treatment.

“Several reports demonstrated that alterations in the composition of gut microbiota and their translocation to secondary lymphoid organs can stimulate immune responses against tumors by influencing various cell types.

Our findings provide compelling evidence that supports a role for Manuka honey as an immunomodulatory anti-tumor agent, highlighting its potential use in cancer prevention and treatment.”

  • Oral administration of Manuka honey induces IFNγ-dependent resistance to tumor growth that correlates with beneficial modulation of gut microbiota composition, a 2024 study¹¹.

Research to date shows promising potential for Manuka honey in gut health and even cancer treatment, as discussed by these studies.

While more investigation is needed, New Zealand Honey Co. customers report experiencing various benefits. For instance, Steve, who had struggled with IBS and related well-being concerns, shared his experience of significant improvements after incorporating Manuka honey. You can read Steve’s full story here.

And Josh found relief from diverticulitis by taking UMF™ 10+ Manuka honey:

"I take a spoonful of this honey straight from the jar every morning... Since incorporating Manuka honey into my daily routine, my gut has become much more stable and consistent. It’s the only thing that has kept my turbulent gut health in check."

Many other customers are also feeling a difference, not just in their gut health, but in other ways too:

“I have serious digestive issues & gut pain as well as colon issues with diverticulosis that becomes inflamed resulting in antibiotics & possibly future colon resection. I started taking a heaping teaspoon a day & have immediately started feeling better.”

“It was great. I had read that it helped the gut. And I have Parkinson's Disease which they are now saying comes from the gut. I thought I'd try it and see what happens. It has been unbelievable.

My cognition had been taking a big hit. I loved working with numbers but could no longer keep track of even the simplest things. And I could not concentrate. So I thought why not give Manuka honey a shot.

I started with a UMF of 5 and I felt better. Every 4 weeks I would order a higher one and I improved. My brain fog is gone now and I can concentrate again. Plus it has helped with my speech. I speak louder again. And I sound and feel intelligent again.”

Is it true that Manuka honey benefits digestion?

Studies have shown that honey can be beneficial for digestion:

“Honey has a long history of use for the treatment of digestive ailments. Certain honey types have well-established bioactive properties including antibacterial and anti-inflammatory activities.

In addition, honey contains non-digestible carbohydrates in the form of oligosaccharides, and there is increasing evidence from in vitro, animal, and pilot human studies that some kinds of honey have prebiotic activity.”

  • The potential of honey as a prebiotic food to re-engineer the gut microbiome toward a healthy state, a 2022 study⁸.

Here’s what our customers say:

“Excellent. I have been experiencing GERD for a long time. But after taking 1 teaspoon of Manuka with warm water daily, on empty stomach, alhamdulilah it’s been well. My digestion is excellent now. Thank you.”

“First time trying Manuka Honey and I think I'll be a lifetime user. I can already feel the benefit with digestion and reflux, and overall feeling lighter, if that makes sense.”

Learn more about using Manuka honey for GERD and acid reflux.

Is Manuka honey a probiotic?

Studies have found the potential for Manuka honey as both a probiotic and prebiotic⁸:

“There is significant evidence of the prebiotic potential of honey from in vitro studies that assess the effect of honey on the growth of probiotic bacteria and in probiotic food products, such as milk or yogurt, supplemented with honey.

Numerous studies show that honey supports and promotes the growth of probiotic Bifidobacterium and Lactobacillus species.

Other studies have shown that honey not only promotes the growth of probiotic cultures but has a positive effect on the metabolism of bacterial strains from the human gut.”

  • The potential of honey as a prebiotic food to re-engineer the gut microbiome toward a healthy state, a 2022 study⁸.

This potential role may also factor into treatment for digestive issues like gastroenteritis:

"Manuka honey could be used instead of the usual carbohydrate component of ORS [oral rehydration therapy] and would provide additional bioactivities such as antibacterial activity and the stimulation of probiotic growth, which would make the honey rehydration solution more beneficial to patients with gastroenteritis than the traditional ORS."

  • The effect of Manuka honey on enterobacteria, a 2010 study³.

Manuka honey has not been as rigorously tested as other probiotic foods, but the research so far shows significant potential.

Can you use Manuka honey for leaky gut?

It is generally advised to avoid sugar when you are suffering from leaky gut syndrome. However, studies have found promise when it comes to honey and the gut lining.

For example, this study explored the impact of honey on maintaining the structural integrity of the intestine and preventing the symptoms of leaky gut syndrome:

“The findings of this study suggest a propitious role of honey in the maintenance of tight junction protein integrity, thereby preventing lipopolysaccharide-induced intestinal barrier disintegration.”

  • Consumption of honey ameliorates lipopolysaccharide-induced intestinal barrier dysfunction via upregulation of tight junction proteins, a 2023 study¹⁰.

“My experience was very good as I was having symptoms of leaky gut and having a problem with everything I ate. I did not do well with the vaccines and I was trying everything to no avail.

I started with the next lower dose [UMF™ 26+] and when I finished it I had no problem putting down the extra money for this kind of relief.”

“After J pouch reconstruction surgery, I was losing too much fluid in my small intestine causing dehydration. I used the honey as a source of glucose to help me absorb fluid in my small intestine.

Symptoms improved within hours and I believe it saved me from having to go back to the hospital.”

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Is Manuka honey good for your bowels?

Studies have found that Manuka honey could be helpful with bowel complaints:

“The osmotic effect of this particular type of honey helps stool to move by affecting the way fluids move in the colon.

People have reported being able to conquer Irritable Bowel Syndrome completely with a combination of a good diet and take 1 teaspoon of raw Manuka honey dissolved in a cup of warm water three times daily on an empty stomach.”

  • Honey in traditional and modern medicine, 2014⁵.

In fact, check out Wilson’s IBS story using New Zealand Honey Co. Manuka honey:

“I take a teaspoon of raw Manuka honey at night before I go to bed. And the changes I’ve seen in my IBS symptoms are almost hard to believe.

Since taking New Zealand Honey Co. Manuka honey, it’s brought me relief from IBS and helped my gut feel balanced again. My bowel movements are now regular, I have no pain or cramping, and I’m nowhere near as bloated as I once was.

That’s why I’ll never stop taking it.”

Read the full story here.

We have also had customers use Manuka honey for ulcerative colitis, an inflammatory bowel disease which can be debilitating:

“I would like to thank you for this wonderful honey of high quality... I was suffering from ulcerative colitis symptoms, but thanks to this honey, I got rid of these pains.”

How much Manuka honey should you take for digestive problems?

New Zealand Honey Co. customer Wilson had great results eating just a teaspoon each day before bed. Other customers like to take between one and three teaspoons each day.

You may need to try a few doses to figure out what works best for you.

Disclaimer: We recommend speaking with a qualified medical professional before starting any new treatment for health issues - including the use of Manuka honey for digestive concerns and identifying how much you should consume.

How long does it take for Manuka honey to work?

This will depend on your condition, how often you take your honey and which honey you choose to take. Some customers notice a change in days or weeks.

 To give yourself the best chance at quick results, opt for a higher UMF™ grade for the greatest antibacterial potency.

Learn more about UMF™ grades and how to choose the right one for you.

“So far, this honey is great! I bought it for medicinal use for digestive health and two days in its working I think!”

 Anonymous, verified buyer | UMF™ 30+ | MGO 1620+

“Within a week I already started to see improvement in my overall being! Love it!”

“I took two teaspoons late in the day, and I was surprised by the effect it had overnight. My gut was less bloated, I slept better, and my energy the next day really improved.”

 Larry D., verified buyer | UMF™ 10+ | MGO 263+

Read more customer testimonials.

An Overview of the Gut

The word “gut” refers to the entire gastrointestinal (GI) tract - a thick squishy tube starting from the mouth, and running through the esophagus, stomach, small intestine, large intestine and finally, the anus¹².

Together with the liver, pancreas, and gallbladder, it makes up the digestive system.

The digestive system is all about breaking down food and sorting the helpful nutrients from the waste products.

Using digestive substances like stomach acid, bile, and enzymes, foods and liquids are processed and absorbed by the body. Nutrients are absorbed into the bloodstream and moved to where they’re needed.

The whole process is controlled by nerves and hormones¹², and that’s where the really fascinating stuff comes in.

The gut-brain axis

The “gut-brain axis” refers to the two-way interactions between the gut and the brain:

“The gut-brain axis consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions.”

  • The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems, a 2015 study¹³.

So the brain and the gut are talking to each other.

What do they say?

“Your brain communicates with all of your body through nerves (your nervous system). But your brain and your gut are like besties.

They talk about all kinds of things, from practical, physical matters to emotional ones. More information passes between your brain and your gut than any other body system.”

The link between gut health and brain health has become clearer in recent years, though plenty of research is still ongoing.

The gut microbiome

In the average person’s lifetime, they will consume around 60 tonnes of food, introducing all sorts of microorganisms from the environment into their GI tract¹⁵.

To protect us, we now have a complex colony of bacteria, archaea and eukarya living in the GI tract, which we know as the “gut microbiota”. This community of microbiota make up the microbiome.

(Think of it like cars in a parking lot. The microbiota are the vehicles, and the microbiome is the lot).

The microbiome has evolved over thousands of years to become a mutually beneficial ecosystem. We now know that the state of the gut microbiome, given the gut-brain axis, has a real impact on our mental as well as physical health.

“The gut microbiota plays a critical role in human health and well-being, with disturbances to the balance of these organisms linked to gut inflammation and the development and progression of numerous conditions, such as colon cancer, irritable bowel syndrome, obesity, and mental health issues.”

  • The potential of honey as a prebiotic food to re-engineer the gut microbiome toward a healthy state, a 2022 study⁸.

So what foods does the gut microbiome love? And which does it hate?

In short: everyone’s microbiome is different, complex, and highly dynamic, so our reactions to foods will vary dramatically.

But it’s generally accepted that fermented foods are particularly good for the gut microbiota. Plus, if you eat them with Manuka honey, you may also be providing those beneficial bacteria with the environment they need to thrive⁶.

Win-win!

Ways to Use Manuka Honey for Gut Health

There are so many delicious ways to incorporate Manuka honey into your diet for gut health and digestive wellness.

Here are a few ideas for gut-loving recipes, including Manuka honey.

And don’t forget our Manuka honey cooking tips to ensure you don’t lose all the good stuff.

  1. Breakfast: Kefir yoghurt with Manuka honey and berries

Fermented yoghurts are probiotics, providing the beneficial bacteria that our guts love.

Start the day right by pairing this slightly sour yoghurt with thick, sweet Manuka honey and lighter berries for a fresh, antioxidant-rich punch.

  1. Lunch: Mackerel on wholemeal, seeded toast with nuts on top and a drizzle of Manuka honey

Fatty fish provides important omega-3 acids, which are thought to help boost the diversity of the gut microbiota¹⁶.

By loading up a thick slice of seeded bread and topping it with nuts and Manuka honey, you have a decadent and gut-loving, filling lunch with all the vitamins and minerals you need to overcome the afternoon slump.

  1. Dinner: Manuka honey-glazed chicken bowl with brown rice and kimchi

This bowl really delivers for your gut! Wholegrains, lean protein, fermented vegetables, and raw Manuka honey.

Simply drizzle your Manuka honey over your chicken once it’s cooked, and serve with the rice and kimchi.

For more recipes and other creative ways to use your Manuka honey, check out this guide.

Or if you'd like to keep it simple like Josh did when treating his diverticulitis, you can eat raw Manuka honey straight from the spoon to enjoy the health benefits in its purest state.

Trust Your Gut and Get Manuka Honey for Digestive Health from New Zealand Honey Co.

Refined sugar is one of the worst foods for gut health¹⁷, so it’s vital that you get the right Manuka honey for your journey.

Unfortunately, the impressive global reputation of honey for health and wellness has led to a proliferation of fake products, or highly diluted and artificial ones, making it onto shelves.

The best way to avoid picking up these imposters is to opt for UMF™ certified Manuka honey.

With its uniquely potent antibacterial and antioxidant properties, Manuka honey has been researched intensively since the 1980s.

The UMF™ grading system was invented to protect its integrity, and only authenticates pure, raw, monofloral Manuka honey, produced and packaged in New Zealand.

As the most regulated honey in the world, you can be sure you’re getting the very best that nature has to offer.

That’s why we certify our Manuka honey with the UMF™ standard.

We only deal in real.

Get your certified Manuka honey here.

Unsure which grade is right for you?

Take the quiz.

Suggested further reading:

Sources:

¹ Honey as a potential prebiotic, Honey.

² The gut-brain connection, My Cleveland Clinic.

³ The effect of Manuka honey on enterobacteria, University of Waikato.

⁴ The history of the intestinal microbiota, National Library of Medicine.

⁵ Honey in traditional and modern medicine, Google Books.

⁶ Effect of honey in improving the gut microbial balance, Oxford Academic.

⁷ Oligosaccharides isolated from MGO™ Manuka honey…, National Library of Medicine.

⁸ The potential of honey as a prebiotic food to re-engineer the gut microbiome toward a healthy state, National Library of Medicine.

⁹ Oral administration of Manuka honey modulates gut microbiota composition, Research Square.

¹⁰ Consumption of honey ameliorates lipopolysaccharide-induced intestinal barrier dysfunction via upregulation of tight junction proteins, Springer Nature Link.

¹¹ Oral administration of Manuka honey induces IFNγ-dependent resistance to tumor growth…, Frontiers.

¹² Your digestive system and how it works, NIDDK.gov.

¹³ The gut-brain axis, National Library of Medicine.

¹⁴ What is the gut-brain connection? My Cleveland Clinic.

¹⁵ Introduction to the human gut microbiota, National Library of Medicine.

¹⁶ Adding key foods to a diet will help restore gut health, Newsroom.

¹⁷ Worst food for gut health, Eating Well.

Your wellness journey starts with a spoonful a day.

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