This Low FODMAP Banana Bread is a yummy way to use up ripe bananas. Just stick to the listed serving size suggestion to keep things low FODMAP. 🙂
To make this low FODMAP banana bread, add these ingredients to your shopping list:
- Coconut oil – ⅓ cup melted
- Pure maple syrup – ½ cup
- Eggs – 2 large
- Ripe bananas – 3 medium (~260 grams) mashed
- – ¼ cup
- Vanilla extract – 1 teaspoon
- Bob’s Red Mill 1:1 Gluten-Free Baking Flour (the blue bag) – 1 cup
- Baking soda – 1 teaspoon
- Salt – ½ teaspoon
- Ground cinnamon – ½ teaspoon
- Chopped walnuts – ½ cup
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.
Bananas: FODMAP levels vary depending on the ripeness of the banana. Ripe bananas (yellow to yellow-brown) are low FODMAP in servings up to ⅓ medium or 35 grams. Unripe bananas (green to yellow-green) are low FODMAP in servings of 1 medium banana or 100 grams).
Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low FODMAP flour. Wheat flour is considered high in FODMAPs. Whereas, gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cup or 100 grams.
Although this Bob’s Red Mill flour hasn’t specifically been tested, it appears low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store, as well as online.
Unless you tolerate GOS, avoid the Bob’s Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This particular flour is made from higher FODMAP garbanzo beans.
Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.
Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.
To start, heat your oven to 325°F. Gather all of your ingredients. Grease a bread loaf pan. I like to use a nonstick cooking spray.
In a medium bowl, whisk together the coconut oil and maple syrup. Add the eggs and whisk again. Then add the mashed bananas,, and vanilla. Whisk until everything is well combined.
In a large bowl, mix together the gluten-free flour, baking soda, salt, and cinnamon. Add the wet ingredients into the dry mixture and stir until mixed. Gently fold in the all but 1-2 tablespoons of the chopped walnuts.
Pour your banana bread batter into the greased loaf pan. Sprinkle with the remaining 1-2 tablespoons walnuts. Bake 55-60 minutes or until done. Allow the bread to cool before slicing and serving.
One serving (1/12th of the loaf) contains low FODMAP amounts of ingredients.
Serve this with
- or with a little butter
- Low FODMAP Pumpkin Muffins with Chocolate Chips
- Low FODMAP Blueberry Muffins
- Low FODMAP Pumpkin Pie Oatmeal
This easy Low FODMAP Banana Bread is a yummy way to use up ripe bananas. Just stick to the listed serving size suggestion to keep things low FODMAP. 🙂
- ⅓ cup (70 g) melted coconut oil
- ½ cup (165 g) pure maple syrup
- 2 large eggs
- 3 medium (250 to 260 g) ripe bananas, mashed
- ¼ cup (60 g) unsweetened almond milk
- 1 teaspoon vanilla extract
- 1 cup (150 g) Bob’s Red Mill 1:1 Gluten-Free Baking Flour (the blue bag)
- 1 teaspoon baking soda
- ½ teaspoon salt
- ½ teaspoon ground cinnamon
- ½ cup (60 g) chopped walnuts
- Preheat oven to 325°F/165°C. Grease a bread loaf pan and set aside.
- In a medium bowl, whisk together the oil and maple syrup. Add the eggs and whisk. Then add mashed bananas, milk, and vanilla. Whisk until well combined.
- In a large bowl, mix together the gluten-free flour, baking soda, salt, and cinnamon. Add the wet ingredients into the dry mixture and stir until mixed. Gently fold in the chopped walnuts.
- Pour batter into the greased loaf pan. Bake 55-60 minutes or until done. Allow the bread to cool before slicing and serving.
Low FODMAP Serving: One serving (1/12th of the loaf) contains low FODMAP amounts of ingredients. To help stick to the suggested serving size (until FODMAP tolerance is known), I suggest slicing the entire loaf evenly into 12 slices after it has cooled. For more information about specific ingredients, please refer to the Monash FODMAP app, or check out the “Low FODMAP Notes” section in the blog post (above the recipe).
- Category: Bread
- Method: Bake
- Cuisine: American
Keywords: low FODMAP bread, gluten-free banana bread, low FODMAP quick bread