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. 🙂
You may be surprised to see this recipe calling for ripe bananas. If you look at the Monash Low FODMAP app, at first glance ripe bananas look like they would be a no-go on the low FODMAP diet because they are listed as high FODMAP (or red).
But, serving size matters. If you click into the ripe banana listing on the app, you will see that ⅓ serving (⅓ medium banana or 33 grams) actually turns into a low FODMAP (or green) serving.
Although many of us should be able to tolerate a little more (~⅑ of this recipe), I’ve kept the serving sizes of this bread conservative (1/12th bread per serving) to help account for the small amount of FODMAPs that may be found in the other low FODMAP ingredients.
A low FODMAP diet is not a no FODMAP diet and even low FODMAP (green) foods can contain small amounts of FODMAPs. The diet has been designed so that multiple low FODMAP (or green) servings of foods can be eaten at the same meal, but there is a chance, if we eat too many low FODMAP foods, to push us over the low FODMAP threshold and trigger symptoms.
Ingredients
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
- Unsweetened almond milk – 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, or 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.
Instructions
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, almond milk, 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.
Serving size
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.
Serve this with
- Enjoy a slice of this Low FODMAP Banana Bread just as it is or with a little butter
- Serve with a hard-boiled egg or two for a boost of protein
Similar recipes
- Low FODMAP Pumpkin Muffins with Chocolate Chips
- Low FODMAP Blueberry Muffins
- Low FODMAP Pumpkin Pie Oatmeal
Recipe
Low FODMAP Banana Bread
- Prep Time: 10 minutes
- Cook Time: 60 minutes
- Total Time: 1 hour 10 minutes
- Yield: 12 1x
- Diet: Low Lactose
Description
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. 🙂
Ingredients
- 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
Instructions
- 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.
Notes
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
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Julie says
Hi Em.
Can you please confirm that there is only one cup of flour needed in this recipe? There are a lot of wet ingredients, and one cup of dry just doesn’t seem to be enough.
Thank you!
Em Schwartz, MS, RDN says
Hi Julie, Yes, I use 1 cup of Bob’s Red Mill Gluten Free 1:1 Baking Flour in this recipe.
Ashley says
This banana bread is absolutely delicious. It was both easy and quick to make. However, I ended up only having to bake it for about 40 minutes before it was finished at 325 degrees F. Regardless, it was delicious!
★★★★
Emily says
Thanks for trying it out and sharing your feedback, Ashley! Ovens can sometimes vary in temperature, despite the temperature selected. I provide suggested baking times based on my oven, but actual baking times may vary. 🙂
Justin says
Hi Emily, is your oven a fan (convection i think you call them in US?) oven?
thanks very much
Em Schwartz, MS, RDN says
Hi Justin, it is not. I use a conventional oven. Best, -Em
Joann Partin says
Thank you. Will be baking this tomorrow. Nice to find low Fodmap recipes. I do have a question. Are gf oats low fodmap? I typically make my own oat flour for baking but I think it triggers flare up with my IBS at times. I’m in the process of ruling out foods that bother me.
Emily says
Hi Joann! Oats (GF or not) are low FODMAP at the recommended serving sizes. I invite you to check out the Monash app for serving sizes. With that said, even in low FODMAP portions, some people find oats to be a non-FODMAP trigger.
Deb says
This is probably the BEST banana bread recipe I have ever used! It’s easy, delicious, and sooo moist. My husband loved it too. I was curious how the texture would be since it’s gluten free, but you really can’t tell the difference at all. I used unsweetened almond milk for my milk, King Arthur GF Baking flour with 1 tsp of xanthun gum, and also added about 1/2 cup chocolate chips to make it a nice treat for dessert. In my oven, I did have to bake it for 1 hour and 15 min instead of the recommended 55-60 min at 325 degrees.
★★★★★
Emily says
Thank you so much for taking the time to share, Deb! I love your modifications, especially the chocolate chips. 🙂
Ally says
Thank you so much for this great looking recipe!
I am following a low-fat diet for gastroparesis. Could I replace the oil with lactose-free yogurt?
Thanks so much for all of the resources you share. I have enjoyed several of your recipes, and you’re so generous to make them freely available!
Ally
Emily says
Hi Ally! I know yogurt can be used in some recipes, so it might be worth a shot! I don’t tolerate dairy (except ghee), otherwise, I’d try it out myself. 🙂 Let us know how it goes if you try it out!
Haylee says
New favourite recipe!! Finally a straight forward recipe with simple ingredients! Thank you so much for sharing xx
★★★★★
Emily says
Aww thanks, Haylee! So glad you liked it!
Paula says
I altered this recipe accidentally when I made it the first time. The ingredient list calls for oats, and since it wasn’t listed under the instructions part I overlooked adding them. I LOVED this bread, and I think it was the cinnamon, and I only used 2 bananas b/c that’s what I had on hand. Often banana bread tastes too banana-y. I made this a 2nd time adding the oats. I liked the way it turned out the first time without the oats but I think it was a texture thing. Thanks for your recipes! I am excited to try the Strawberry Rhubarb Crumble next.
I just forwarded your blog link and some recipes to my mom who lives in another state. My sister has had issues with her GI for years, and until I was diagnosed with IBS last year in November, I never realized that my sister may also have IBS!!! Her symptoms are so similar to mine when I am not eating right, and I haven’t been for a couple weeks. She lives in a group home as she has special needs, and although they try to cook somewhat healthy, I am pretty sure my sister is eating those high FODMAP foods that may be causing issues, of course it’s not intentionally. Hoping they can try some Low FODMAP meals & recipes in order for her to have some relief and maybe work with a dietician or even have someone come in to her group home and prepare some meals and make a list of things she should avoid.
★★★★★
Emily says
Hey Paula! Sorry for the delay in responding. The oats were an oversight on my part. I typically test multiple versions of each recipe and forgot to take out the oats in the final ingredients list. 🙂 Thanks for catching that!
And, thank you for sharing F w/o F – I really appreciate it! It definitely wouldn’t hurt to connect with those responsible for making meals for your sister’s group home and seeing if they could make even some smaller low FODMAP modifications (decreasing onion/garlic, swapping in more rice-based products, etc.), if she has IBS. 🙂
kris says
Am looking for a sweet Low FODMAP treat and cannot with to try this! What would be a good substitute for the eggs?
Emily says
Hi Kris! You could try “flax eggs” – typically it’s 1 Tbsp. flax seeds with 3 Tbsp water per “egg”. I haven’t tried it in this recipe, but to make a “flax egg”, you just whisk the ground flax with the water until it’s kind of gelatinous and then add the “flax egg” to the baking mixture just like you would eggs. Also just an FYI – a low FODMAP serve of flax seeds is 1 Tbsp. or 15 grams. Let us know if you try it out!
Kellie Riley says
So good! My whole family loved it. We added dairy free chocolate chips.
★★★★★
Emily says
Ooo chocolate chips would be a fun addition! I’ll have to try that. Thanks for sharing, Kellie!
Elizabeth DiBiase, RD says
Yum! I several overripe bananas waiting to be baked. Have you ever tried making your own GF flour mix using rice and tapioca flour? I am experimenting with this and hope it turns out.
★★★★★
Emily says
Hi Elizabeth! I have a long time ago before there were a lot of ready-to-use gluten-free options available. Right now, I prefer the time-saving option, but maybe someday I’ll play around with making my own again. Hope it goes well!