Honey Oligosaccharides: The Small Sugars Studied for Gut Bacteria
Honey oligosaccharides make up only a few percent of a jar, yet they attract real scientific attention. These are short chains of sugar units that are not fully broken down in the upper gut. In lab tests, some of them have fed beneficial bacteria, which is why they come up in conversations about prebiotics. This article explains what honey oligosaccharides are, how they compare with the simple sugars in honey, what the research found and why it is still early days. For more on the main sugars, read sugars in honey.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
What honey oligosaccharides are
Most of honey's sugar is fructose and glucose, which are single sugar units. A smaller portion is made of disaccharides, which have two units, and oligosaccharides, which have roughly three to ten.
Some of these chains form when bee enzymes rearrange sugars while ripening nectar. Their exact mix depends on the floral source and the bees.
Because our digestive enzymes do not fully break down some oligosaccharides, they can travel further along the gut, where resident bacteria may ferment them.
What the prebiotic research found
A prebiotic is a substance that feeds helpful gut microbes. In 2005, researchers at the University of Reading published an in vitro study on honey oligosaccharides, meaning it was done in lab fermentation systems rather than in people.
They separated oligosaccharides from honey and found that the fraction increased populations of bifidobacteria and lactobacilli in the test system. Trade press reported the finding as evidence that honey carbohydrates have prebiotic properties.
That is encouraging, but a lab fermentation is a long way from a human gut. Amounts, individual differences and the rest of the diet all matter.
How much is in a spoonful
Oligosaccharides are a minor part of honey compared with fructose and glucose. A tablespoon of honey is still roughly 17 grams of sugar, according to USDA data.
For most people, foods like oats, onions, garlic, bananas, beans and whole grains supply far more prebiotic fiber than honey can.
- Honey: small amounts of oligosaccharides plus mostly simple sugars
- Oats and barley: beta-glucan fiber
- Onions, garlic and leeks: inulin and fructans
- Beans and lentils: galacto-oligosaccharides and fiber
- Slightly green bananas: resistant starch
Honey oligosaccharides and sensitive stomachs
Some people with sensitive digestion follow a low FODMAP plan, which limits certain fermentable carbohydrates. Honey is usually considered high FODMAP because of its excess fructose, as our article on whether honey is low FODMAP explains.
If you have ongoing digestive symptoms, a doctor or registered dietitian is the right person to guide food choices.
A sensible way to enjoy it
One nice idea is to pair honey with foods that bring their own fiber. A spoonful over oatmeal or plain yogurt with fruit adds sweetness to a fiber-rich breakfast. Our honey and oats article has ideas.
Keep portions moderate. The American Heart Association counts honey as an added sugar.
Types of honey oligosaccharides
Scientists have identified many different honey oligosaccharides. Some carry names like erlose, melezitose, raffinose, panose and maltotriose. Their mix helps define a honey's carbohydrate profile.
Honeydew honey, which bees make from plant sap secretions rather than nectar, is known for higher levels of certain oligosaccharides such as melezitose. Blossom honeys usually contain less.
Because honey oligosaccharides differ so much between samples, researchers sometimes use them as part of authenticity testing, along with pollen and other markers.
| Carbohydrate group | Sugar units | Share of honey |
|---|---|---|
| Monosaccharides (fructose, glucose) | 1 | The large majority of the sugars |
| Disaccharides (maltose, sucrose, others) | 2 | A smaller share |
| Oligosaccharides (erlose, melezitose, others) | 3 to 10 | A few percent at most |
Why honey oligosaccharides attract research
Interest in prebiotics has grown alongside research on the gut microbiome. Ingredients that might feed helpful bacteria are studied closely, and honey oligosaccharides are one natural candidate.
So far the evidence is mostly from lab fermentation tests and some animal work. Researchers would need well-designed human trials to know whether the amounts in normal servings of honey make a measurable difference.
Honey oligosaccharides and cooking
Honey oligosaccharides are fairly stable at normal kitchen temperatures, but long, high-heat cooking can break some sugar chains apart and also brown honey through caramelization. That changes flavor more than anything else.
If you like the idea of keeping honey close to its natural state, add it after cooking. Drizzle it over warm oatmeal, stir it into tea that has cooled a little, or swirl it into yogurt. Our honey in tea guide explains timing for hot drinks.
Raw honey from Al Safa
Our honeys are raw, strained only of wax and never heated above hive temperature, so they keep their natural makeup.
Browse every floral source in our shop, or read about honey for digestion next.
Sources
Outside health sources we used for this article. They open in a new tab.
- In vitro investigation into the potential prebiotic activity of honey oligosaccharides · University of Reading (CentAUR)
- Honey carbohydrates have prebiotic properties · NutraIngredients
- Honey: nutrient profile · USDA FoodData Central
- How much sugar is too much? · American Heart Association
Frequently asked questions
- Is honey a prebiotic?
- Lab studies suggest some honey oligosaccharides may support helpful bacteria, but there is not enough human evidence to call honey a proven prebiotic.
- How much of honey is oligosaccharides?
- Only a small share. Most of honey is fructose, glucose and water.
- Do all honeys have the same oligosaccharides?
- No. The mix depends on floral source, bees and processing, so it varies from jar to jar.
- Is honey safe for babies to help their gut?
- No. Never give honey to a baby under 12 months because of the risk of infant botulism.
- What are the main honey oligosaccharides?
- Researchers have identified many, including erlose, melezitose, raffinose, panose and maltotriose. The mix varies with the honey's source.
- Does raw honey have more oligosaccharides?
- Floral source matters more than processing for oligosaccharide levels. Raw honey does keep its natural makeup without any heat changes.
- Are honey oligosaccharides the same as fiber?
- Not exactly. Some oligosaccharides behave a little like soluble fiber because they are not fully digested in the upper gut, but honey is not counted as a fiber source on nutrition labels. Oats, beans, fruit and vegetables remain far better sources.
- Which honey has the most oligosaccharides?
- Honeydew honeys, made from plant sap secretions, often contain more of certain oligosaccharides than blossom honeys. Among blossom honeys, levels vary by flower and season.
Al Safa Honey is a food producer, not a medical provider. Nothing here is medical advice, and these statements have not been evaluated by the Food and Drug Administration. Talk to your doctor about any health concern. Never give honey of any kind to a baby under 12 months old.