The Real Benefits of Eating Manuka Honey

When it comes to so-called superfoods, few have captured attention in recent years quite like Manuka honey. 

Produced in New Zealand and parts of Australia from the nectar of the Manuka bush (Leptospermum scoparium), this golden nectar is celebrated for its unique taste, thickness, and—most importantly—its powerful health properties. 

But what makes Manuka honey different from the jar of everyday honey in your cupboard, and what are the real benefits of adding it to your diet?

1. Natural Antibacterial Properties

The main reason Manuka honey is prized above regular honey is due to its methylglyoxal (MGO) content, a naturally occurring compound with strong antibacterial effects. The higher the MGO rating (usually labelled as UMF or Unique Manuka Factor), the stronger the honey’s antibacterial activity. This makes it more than just a sweetener—it’s a natural remedy often used to support immune health.

2. Soothes Sore Throats and Coughs

Manuka honey has been traditionally used to relieve sore throats and calm persistent coughs. Its thick consistency coats the throat, while its antibacterial properties help fight the infection at the source. Many people find it more soothing and effective than shop-bought cough syrups.

3. Digestive Health Support

Manuka honey is thought to promote a healthy gut. Research suggests it may help balance good bacteria, ease symptoms of indigestion, and even reduce irritation from conditions such as acid reflux or gastritis. It’s often recommended in small daily servings to gently support digestive wellbeing.

4. A Natural Energy Booster

Unlike refined sugar, Manuka honey provides a slow-release energy source. It contains natural sugars, trace vitamins, amino acids, and antioxidants that can give you a gentle energy lift without the sharp spikes and crashes associated with processed sweeteners. It’s popular with athletes as a natural pre- or post-workout fuel.

5. Skin and Wound Healing Benefits

Although this benefit is more topical than dietary, it’s worth noting. Manuka honey has been widely studied for its role in wound healing and skin repair. 

Its antibacterial and anti-inflammatory properties make it effective for treating burns, cuts, and acne when applied directly to the skin. Eating Manuka honey also contributes to healthier skin from within, thanks to its antioxidant content.

6. Supports Oral Health

Interestingly, eating small amounts of high-grade Manuka honey may even benefit your mouth. Its antibacterial action can reduce the growth of harmful oral bacteria responsible for gum disease and tooth decay—without harming the good bacteria that keep your mouth balanced.

How to Enjoy Manuka Honey

Take a spoonful straight from the jar for an immune-boosting daily ritual.

Stir into warm (not boiling) water with lemon to soothe your throat.

Add to yoghurt, porridge, or smoothies for a sweet yet nourishing twist.

Use sparingly in baking or cooking where you want natural sweetness with added benefits.

A Note of Caution

Manuka honey is not suitable for children under 12 months, and those with diabetes should monitor their blood sugar levels when consuming it. As it’s often more expensive than regular honey, it’s best to buy from trusted suppliers and look for certified UMF or MGO ratings to ensure authenticity.

Final Thoughts

Manuka honey isn’t a miracle cure, but it is a powerful natural food with genuine health benefits. From supporting immunity and gut health to soothing sore throats and giving you a natural energy boost, it’s a versatile addition to your diet. 

If you’re looking for a way to combine a little indulgence with real nutritional value, a jar of Manuka honey might just be worth the investment.