Honey is a pantry staple, often used to sweeten everything from tea to yogurt. But what actually happens to your body when you eat it every day? 

We asked three nutritionists to weigh in.

Your Digestion May Improve

Honey can do wonders for your digestive system, research shows.1 It’s rich in prebiotics, which are compounds in food that feed and support the growth of healthy bacteria in your gut, according to Jacqueline A. Vernarelli, PhD, a nutritional epidemiologist, public health nutritionist, and associate professor at Sacred Heart University.2

“Adding honey to your diet every day can nourish this healthy flora,” she said.

When you have greater amounts of beneficial bacteria, “you have better digestion and absorption of nutrients,” Vernarelli said. It may also help suppress the growth of harmful bacteria that can cause infections and make you sick, she added.

You’ll Have Less Oxidative Stress

Another perk: Honey is packed with flavonoids and phenolics—two molecules with antioxidant properties.3 Antioxidants help reduce oxidative stress, an imbalance of free radicals that can trigger cellular damage.4

That can support overall health, said Vernarelli—but the benefits may be especially significant for your brain. The phenolics in honey protect brain cells and can ultimately prevent memory loss, according to Yvette Hill, RDN, a registered dietitian nutritionist in Boulder County, Colorado.

You’ll Get an Energy Boost (Without the Subsequent Crash)

When you consume honey regularly, you may notice an extra pep in your step. The reason? “The energy burst from honey is from the sugar content,” Vernarelli said.

Because honey contains natural—not added—sugar and has a relatively low glycemic index (a measure of how quickly blood sugar rises), it can provide an energy boost without the rapid crash caused by refined sugar, she explained.

In fact, a large meta-analysis suggests that honey may even improve glycemic control. Some studies in rodents have found that honey can potentially reduce fasting blood sugar levels, possibly due to the rare sugars it contains.5  

That said, if you have diabetes or prediabetes, experts advise speaking to your doctor before loading up on honey.

You Might Cough Less

It’s true: Honey really can help ease a cough.6 “It works by coating the throat, creating a protective barrier that reduces irritation and suppresses the urge to cough,” said Lauren Manaker, MS, RDN, LD, a registered dietitian at Nutrition Now Counseling.

In fact, some evidence suggests honey may be more effective than over-the-counter medications like diphenhydramine, noted Hill.7 That’s why, Manaker added, swallowing a spoonful of honey—on its own or stirred into warm water—before bed may lead to a more restful sleep.

You May Get Fewer Infections

Honey—especially raw or Macuna honey—is also known for its potent antimicrobial, antibacterial, and anti-inflammatory effects. As a result, it can help your body fight and clear infections, reducing the odds you’ll contract influenza or the common cold.8

The Bottom Line

Honey earns its superfood status, with daily consumption offering a range of benefits—from supporting digestion and boosting energy to promoting overall health and even soothing a cough when you’re sick.

While experts said the natural sugar in honey shouldn’t spike your blood sugar, it’s still a good idea to consult a doctor before consuming too much honey if you have diabetes or are at risk of developing it.