5 Manuka Honey Benefits: Digestion, Skin Health, Sore Throats, and More
- Nutrition Savvy
- Nov 12, 2025
- 3 min read
Updated: Jan 4
What Is Manuka Honey?
Manuka honey is produced by bees that pollinate the Manuka bush (Leptospermum scoparium). It contains a compound called methylglyoxal (MGO), which gives it strong antibacterial and anti-inflammatory effects. These properties set it apart from other types of honey and contribute to its use in natural health remedies.
The potency of Manuka honey is often measured by its Unique Manuka Factor (UMF), which indicates the concentration of beneficial compounds. Higher UMF ratings mean stronger antibacterial activity.
Manuka Honey's Digestive Health Benefits
Many people struggle with digestive issues such as indigestion, acid reflux, and stomach ulcers. Manuka honey may help soothe the digestive tract and support gut health.
Antibacterial action: Manuka honey can inhibit the growth of harmful bacteria like Helicobacter pylori, which is linked to ulcers.
Anti-inflammatory effects: It may reduce inflammation in the stomach lining, easing discomfort.
Gut healing: Some studies suggest Manuka honey promotes healing of the digestive mucosa.
To try it, take a teaspoon of Manuka honey daily, preferably on an empty stomach. This can help calm digestion and support a balanced gut environment.
Manuka Honey's Wound Repair Benefits
Manuka honey has been used in wound care for centuries. Its antibacterial properties help prevent infection, while its natural enzymes promote tissue repair.
It creates a moist environment that supports healing.
It reduces inflammation and swelling around wounds.
It can be applied to minor cuts, burns, and abrasions to speed recovery.
Medical-grade Manuka honey dressings are available for more serious wounds, but for minor injuries, applying a thin layer of raw Manuka honey and covering it with a sterile bandage can be effective.
Manuka Honey's Skin Health Benefits
Manuka honey is a natural ally for skin care. It helps with acne, dryness, and irritation thanks to its antibacterial and moisturizing properties.
It fights acne-causing bacteria without harsh chemicals.
It soothes redness and inflammation.
It hydrates and nourishes dry or sensitive skin.
Manuka Honey Facemask Recipe
Try this simple facemask to refresh your skin:
1 tablespoon Manuka honey
1 teaspoon plain yogurt
1 teaspoon lemon juice (optional for brightening)
Mix the ingredients and apply to clean skin. Leave on for 15-20 minutes, then rinse with warm water. Use once or twice a week for clearer, softer skin.
Manuka Honey's Sore Throat and Cough Benefits
Manuka honey can provide relief from sore throats and coughs by coating the throat and reducing irritation.
Its antibacterial effects may help fight throat infections.
It soothes the mucous membranes, easing cough reflex.
It can reduce the severity and duration of cold symptoms.
Homemade Manuka Honey Cough Syrup Recipe
Combine these ingredients for a natural cough syrup:
2 tablespoons Manuka honey
1 tablespoon fresh lemon juice
1/2 teaspoon grated ginger
Mix well and take 1 teaspoon every few hours as needed. This blend calms the throat and supports the immune system.
Nasal and Sinus Irrigation Benefits
Using Manuka honey in nasal irrigation can help clear sinuses and reduce inflammation caused by allergies or infections.
Its antibacterial properties may reduce sinus bacteria.
It soothes irritated nasal passages.
It supports mucus clearance and breathing comfort.
How to Make a Neti Pot With Manuka Honey
To prepare a gentle nasal rinse:
Mix 1 cup of warm distilled or boiled water (cooled)
Add 1/4 teaspoon non-iodized salt
Add 1/2 teaspoon Manuka honey
Use a neti pot to gently flush each nostril with the solution. This can be done once daily during sinus congestion for relief.
Practical Tips for Using Manuka Honey
Incorporating Manuka honey into your daily routine can enhance your health. Here are some practical tips:
Morning Boost: Start your day with a teaspoon of Manuka honey in warm water. This can help kickstart your digestion.
In Recipes: Use Manuka honey as a natural sweetener in teas, smoothies, or salad dressings.
As a Snack: Spread it on toast or mix it with nut butter for a nutritious snack.
Shop Quality Manuka Honey
Manuka honey is more than just a sweet treat. Its myriad health benefits make it a valuable addition to your wellness routine. Whether you are looking to improve digestion, enhance skin health, or soothe a sore throat, Manuka honey can be a natural remedy worth trying.
