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 (~ 1/9th 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.
Let’s Make Some LoFo Banana Bread
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, low FODMAP milk of your choice, 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.
To help stick to the suggested serving size, I suggest slicing the entire loaf evenly into 12 slices after it has cooled. One low FODMAP serving equals one slice or 1/12th of the loaf.
Enjoy a slice of this Low FODMAP Banana Bread just as it is.
Or, serve with a couple of hard-boiled eggs for a boost of protein.Print
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 melted coconut oil (or other neutral-flavored baking oil)
- ½ cup pure maple syrup
- 2 large eggs
- 3 medium (or 297 grams) ripe bananas, mashed
- ¼ cup low FODMAP milk
- 1 tsp. vanilla extract
- 1 cup Bob’s Red Mill 1:1 Gluten-Free Baking Flour
- 1 tsp. baking soda
- ½ tsp. salt
- ½ tsp. ground cinnamon
- ½ cup chopped walnuts
- Preheat oven to 325°F. 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.
Ripe Bananas: According to Monash University, a low FODMAP serving of ripe bananas is ⅓ medium or 33 grams.
Walnuts: According to Monash University, a low FODMAP serving is 10 walnut halves or 30 grams.
- Category: Bread
- Method: Bake
- Cuisine: American
Keywords: gluten-free bread, FODMAP-friendly, banana bread,