Key Takeaways: 

• Prebiotics are non-digestible food components that encourage the growth of beneficial bacteria in the gut.

• Manuka honey acts as a natural prebiotic, supporting the balance of beneficial gut bacteria in the gut.

• The unique compounds in Manuka honey, including methylglyoxal (MGO) and oligosaccharides, contribute to its effectiveness in maintaining gut health.

• Incorporating Manuka honey into your daily diet can be simple and versatile, as well as delicious!

Manuka Honey: A Natural Prebiotic for Gut Health

Your gut health plays a crucial role in overall wellness. From digestion to immunity and even mental clarity, the microbiome in your gut plays a crucial role in keeping your body balanced. While many people turn to probiotic supplements, there’s another powerful, natural way to support gut health—prebiotics.

Among the best natural prebiotics is Manuka honey, a unique type of honey packed with bioactive compounds that help nourish beneficial gut bacteria. Unlike regular honey, Manuka honey contains oligosaccharides and methylglyoxal (MGO), which help create a thriving gut microbiome.

In this article, we’ll explore how Manuka honey acts as a natural prebiotic, why it’s different from regular honey, and how you can include it in your diet for optimal gut health. 

Understanding Prebiotics

Prebiotics are non-digestible food components that encourage the growth of beneficial bacteria in the gut. Unlike probiotics, which are live microorganisms, prebiotics serve as food for these good bacteria, helping them flourish and maintain a balanced gut microbiome. A healthy microbiome is crucial for well-being, influencing everything from digestion to immune function.

Manuka honey qualifies as a prebiotic due to its high content of non-digestible carbohydrates, particularly oligosaccharides. The body does not break down these compounds, which instead reach the colon undigested—nourishing beneficial bacteria like Lactobacillus and Bifidobacteria. This process helps maintain a healthy digestive system

Did you know? A well-balanced gut microbiome may support overall wellness, including immune function and digestive balance. 

The Science Behind Manuka Honey’s Prebiotic Benefits

Unlike regular honey, Manuka honey contains high levels of oligosaccharides, which act as prebiotics by feeding beneficial gut bacteria.

The methylglyoxal (MGO) content in Manuka honey also sets it apart. While MGO is known for its antibacterial properties, it also plays a role in balancing gut bacteria by helping to reduce harmful microbes while supporting good ones.

Studies suggest that Manuka honey promotes the growth of Lactobacillus and Bifidobacteria—two essential bacteria that contribute to a healthy gut microbiome. By incorporating Manuka honey into your routine, you can help support digestion, enhance nutrient absorption, and maintain a balanced microbiome.

 "Oligosaccharides found in Manuka honey can selectively enhance the growth of gut-friendly bacteria." – Study on Prebiotic Effects of Honey, PM

Benefits of Manuka Honey for Digestive Health

Your immune system and gut are closely connected. In fact, nearly 70% of your immune system is located in your gut. This means that a healthy gut microbiome plays a direct role in strengthening immune defenses and protecting against illness.

When your gut is out of balance, it can weaken immune function and make you more susceptible to infections. Manuka honey may help by feeding beneficial gut bacteria that contribute to a strong immune response.

There’s also a connection between gut health and mental well-being, known as the gut-brain axis. A balanced gut microbiome is linked to better mood, reduced stress, and improved cognitive function. By keeping your gut healthy with prebiotic foods like Manuka honey, you support not only digestion but also overall wellness.

Pro Tip: Just 1 to 3 teaspoons of Manuka honey daily may help support digestive wellness. Its smooth texture and caramel-like taste make it an easy addition to your routine.

Practical Ways to Incorporate Manuka Honey into Your Diet

Manuka honey is easy to include in your daily routine. The recommended intake is 1-3 heaped teaspoons per day, but it’s important to consume it the right way to maximize its benefits.

Avoid mixing Manuka honey into boiling hot drinks, (let the water come off the boil before adding your honey) as excessive heat can destroy some of its beneficial compounds. 

Some simple ways to enjoy Manuka honey for gut health:

• Stir into lukewarm herbal teas

• Drizzle over Greek yogurt or oatmeal

• Add to smoothies for a natural prebiotic enhancement

• Use in salad dressings or healthy snacks

Important: To maximize benefits, avoid exposing Manuka honey to high heat, which may reduce its bioactive properties

Frequently Asked Questions (FAQs)

Can Manuka honey replace probiotic supplements?

No, Manuka honey is a prebiotic, meaning it nourishes beneficial bacteria rather than introducing new ones. It works best when combined with probiotic-rich foods like yogurt or fermented foods.

How much Manuka honey should I take for gut health?

The recommended amount is 1-3 teaspoons daily. This is enough to provide prebiotic benefits without excessive sugar intake.

Does heating Manuka honey reduce its benefits?

Yes, high temperatures can destroy some of its bioactive compounds. It’s best to consume Manuka honey raw or in warm or hot beverages when water has come off boiling.

Can Manuka honey help with bloating and digestion issues?

Yes, its prebiotic properties help balance gut bacteria, which can aid digestion and reduce bloating in some individuals.

What makes Manuka honey different from regular honey?

Manuka honey has higher MGO levels and unique oligosaccharides that provide stronger prebiotic and antibacterial benefits compared to regular honey.

Conclusion

Manuka honey is more than a natural sweetener—it’s a robust prebiotic that supports gut health, digestion, and overall well-being. Its oligosaccharides and MGO content nourish beneficial bacteria, making it a simple yet effective way to promote a healthy microbiome.

By incorporating Manuka honey into your routine, you’re not only supporting your gut but also strengthening your immune system and overall vitality.

At Manukora, we are committed to delivering pure, traceable, and high-quality Manuka honey sourced from remote New Zealand forests. Every jar carries our promise of authenticity, ensuring that you get the best nature has to offer.

Explore Our Manuka Honey Starter Kits and experience Honey With Superpowers™ today!

Sources:

• Mayo Clinic. (n.d.). What are probiotics and prebiotics? Retrieved from https://www.mayoclinic.org

• The Potential of Honey as a Prebiotic Food to Re-engineer the Gut Microbiome Toward a Healthy State. (n.d.). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9367972/

• How to Improve and Reset Gut Health. (n.d.). Retrieved from [source link, if available]

• The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. (n.d.). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC6034346/

• Lane, J. A., et al. (2019). Oligosaccharides isolated from MGO™ Manuka honey inhibit the adhesion of Pseudomonas aeruginosa, Escherichia coli O157:H7, and Staphylococcus aureus to human HT-29 cells. Foods, 8(10), 446. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836148/

• Liu, Y., Tran, D. Q., & Rhoads, J. M. (2017). How diet and gut microbiota affect the immune system. Functional Food Science, 1(2), 107–119. https://academic.oup.com/fqs/article/1/2/107/3860141

• Zimmermann, P., & Curtis, N. (2021). The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. International Journal of Infectious Diseases, 113, S1-S10. Retrieved from https://pubmed.ncbi.nlm.nih.gov/33803407/

• Healthline. (n.d.). Oligosaccharides: What they are and why they matter. Retrieved from https://www.healthline.com/nutrition/oligosaccharides

• The Potential of Honey as a Prebiotic Food to Re-engineer the Gut Microbiome Toward a Healthy State. (n.d.). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9367972/