Is Honey Safe During Pregnancy? Health Benefits & How to Use It

Expecting mothers often question whether honey is safe during pregnancy. The good news? Honey is not only safe but also offers a variety of health benefits for both mom and baby. With its natural antibacterial properties, immune-boosting effects, and soothing qualities, honey has long been recognized as a medicinal powerhouse.

This chart illustrates the most common health benefits of honey during pregnancy, based on respondents’ agreement. Honey is widely recognized for soothing sore throats and boosting immunity, while also aiding digestion and improving sleep quality.

Is It Safe for Pregnant Women?

Yes! Despite common concerns about botulism, the digestive system of a healthy adult effectively neutralizes the bacteria responsible for the toxin. Unlike infants, whose digestive tracts are still developing, pregnant women can safely consume honey without worry. The American College of Obstetricians and Gynecologists (ACOG) does not list honey as a food to avoid during pregnancy.

Nutritional Benefits of Honey for Pregnancy

Honey isn’t just a sweetener—it’s packed with nutrients and health benefits:

Natural Energy Boost

The combination of glucose and fructose in honey provides a steady release of energy, combating pregnancy fatigue. Unlike refined sugar, which causes energy spikes followed by crashes, honey ensures prolonged energy levels. Compared to other natural energy sources like bananas, honey offers a quicker absorption rate due to its simple sugars, making it an excellent pre-workout or morning booster.

Immune System Support

With its antibacterial and antiviral properties, honey helps fend off seasonal illnesses. Unlike citrus fruits, which primarily supply vitamin C, honey also contains hydrogen peroxide, a natural antibacterial agent. A teaspoon of honey is just as effective in soothing a sore throat as cough syrups, and its antimicrobial effects make it superior to many over-the-counter lozenges.

Soothes Sore Throats and Coughs

A natural cough suppressant, honey is an effective remedy for colds, which are common during pregnancy. Compared to ginger tea or warm saltwater gargles, honey has a thicker consistency that coats the throat, providing longer-lasting relief. Studies have shown that honey can be as effective as dextromethorphan-based syrups for reducing nighttime coughs in children and adults.

Digestive Aid

Honey helps regulate digestion and can alleviate pregnancy-related bloating and constipation. While fiber-rich foods like prunes and whole grains aid digestion, honey has prebiotic properties that feed beneficial gut bacteria, promoting overall gut health. Unlike artificial laxatives, honey is gentle on the stomach and can be used daily without causing dependency.

Rich in Antioxidants

Honey is packed with flavonoids and polyphenols that protect cells from damage and support overall health. Compared to green tea, which is also rich in antioxidants, honey offers additional antimicrobial benefits and can be consumed in a variety of ways, from spreading on toast to adding to beverages. Darker varieties, such as buckwheat honey, contain even higher levels of antioxidants than some fruits and vegetables.

Choosing the Right Honey

Not all honey is created equal. Opt for raw, organic honey, which retains its natural enzymes and antioxidants. Processed honey may lose many of its beneficial properties due to excessive heat treatment.

How to Identify Real Honey

To ensure you’re consuming genuine, high-quality honey, use these simple and effective tests:

• Water Test: Fill a glass with water and add a spoonful of honey. Pure honey will settle at the bottom, while fake honey dissolves quickly.
• Thumb Test: Place a small drop of honey on your thumb. If it stays intact and doesn’t spread, it’s pure. Fake honey tends to run and spread quickly.
• Flame Test: Dip the tip of a dry matchstick into honey and try to light it. If it ignites easily, the honey is real. Fake honey contains moisture and will prevent the match from lighting.
• Paper Towel Test: Drop a little honey onto a paper towel. Pure honey will remain intact, while adulterated honey will soak through due to added water content.
• Crystallization Test: Over time, real honey naturally crystallizes, forming a thick, grainy texture. Fake honey remains smooth and syrupy indefinitely.

By applying these methods, you can confidently choose high-quality honey that offers the full range of its health benefits.

Most Popular Honey Types Used During Pregnancy

This chart highlights the most preferred honey types among pregnant women. Clover and Manuka honey are the most popular choices, while Buckwheat honey is the least favored.

How to Incorporate Honey into Your Pregnancy Diet

Honey in Warm (Not Hot) Tea

Drinking honey-infused tea is an excellent way to relieve nausea and morning sickness. To prepare:

1. Heat water until warm but not boiling (about 120°F or below).
2. Add a slice of lemon and a small piece of fresh ginger for additional soothing effects.
3. Stir in one teaspoon of raw honey.
4. Sip slowly and enjoy the calming relief.

Honey Drizzled Over Greek Yogurt

A nutrient-packed snack rich in probiotics, this combination supports digestion and provides essential nutrients.

1. Take a bowl of plain Greek yogurt.
2. Drizzle one to two teaspoons of raw honey over the top.
3. Add fresh berries or nuts for extra texture and flavor.
4. Mix well and enjoy!

Honey in Smoothies

Smoothies with honey provide an energy boost while satisfying sweet cravings naturally.

1. Blend one banana, one cup of almond milk (or dairy of choice), and a handful of spinach.
2. Add one tablespoon of raw honey and half a cup of frozen berries.
3. Blend until smooth and creamy.
4. Pour into a glass and enjoy a refreshing, nutrient-packed drink.

Honey with Lemon and Ginger

A natural remedy for colds, sore throats, and congestion, honey with lemon and ginger is easy to prepare:

1. Grate one teaspoon of fresh ginger and squeeze the juice from half a lemon.
2. Add the ginger and lemon juice to a mug.
3. Pour in warm water (not boiling) and stir in one tablespoon of honey.
4. Let it steep for a few minutes before drinking.

Myths About Honey and Pregnancy

Some people worry about honey’s sugar content or the potential for gestational diabetes. While honey does contain natural sugars, moderation is key. Unlike refined sugar, honey has added nutritional value and a lower glycemic index, meaning it doesn’t spike blood sugar levels as rapidly.

This chart presents common myths about honey in pregnancy and the percentage of people who believe them. Despite misconceptions, scientific evidence does not support these claims.

Editorial Advice

Reyus Mammadli, healthcare advisor, emphasizes that honey is a valuable addition to a pregnancy diet when consumed in moderation. “Honey offers numerous health benefits, from immune support to digestion aid. It’s a natural, wholesome way to enhance overall well-being during pregnancy,” he says.

For maximum benefits, choose high-quality honey and enjoy it as part of a balanced diet. As always, consult your doctor if you have concerns related to sugar intake or specific medical conditions.

References

• American College of Obstetricians and Gynecologists (ACOG). “Nutrition During Pregnancy.”
• National Institutes of Health (NIH). “Health Benefits of Honey.”
• Mayo Clinic. “Honey and Cough Relief: A Natural Remedy.”
• World Health Organization (WHO). “The Role of Honey in a Healthy Diet.”
• USDA Agricultural Research Service. “Nutritional Composition of Raw vs. Processed Honey.”