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Low FODMAP Banana Bread

6 · Apr 12, 2018 · 16 Comments

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My gluten-free 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. πŸ™‚

Low FODMAP Banana Bread

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 β…“ serving (β…“ medium banana or 33 grams) actually turns into a low FODMAP (or green) serving.

Low FODMAP Banana Bread

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 foods.

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.

Low FODMAP Banana Bread

Serving Suggestions:

To help stick to the suggested serving size, I would slice the entire loaf evenly into 12 slices right after it’s cooled. One serving is one slice.

I typically enjoy a slice of this Low FODMAP Banana Bread just as it is, but you could also add a dab of butter or coconut oil.

To make this more of a light β€œbreakfast-type” meal, I would serve a slice of this bread with a couple of eggs and/or perfectly baked bacon.

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Low FODMAP Banana Bread

Low Fodmap Banana Bread


★★★★★

5 from 5 reviews

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 60 mins
  • Total Time: 1 hour 10 minutes
  • Yield: 12
  • Category: Bread
  • Method: Bake
  • Cuisine: American
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Description

My gluten-free 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. πŸ™‚


Ingredients

  • β…“ cup melted coconut oil (or other oil)
  • Β½ cup maple syrup
  • 2 eggs
  • 3 medium (or 297 grams) ripe bananas, mashed
  • ΒΌ cup low FODMAP milk
  • 1 tsp. vanilla
  • 1 cup Bob’s Red Mill 1:1 Gluten-Free Baking Flour
  • 1 tsp. baking soda
  • Β½ tsp. salt
  • Β½ tsp. cinnamon
  • Β½ cup chopped walnuts

Instructions

  1. Preheat oven to 325Β°F. Grease a bread pan and set aside.
  2. In a medium bowl, whisk together the oil and maple syrup. Add the eggs and whisk. Then add mashed bananas, milk, and vanilla. Whisk.
  3. In a large bowl, mix together gluten-free flour, baking soda, salt, and cinnamon. Stir the wet mixture into the dry mixture until mixed. Then, fold in walnuts
  4. Pour batter into greased bread pan. Bake 55-60 minutes or until done.

Notes

Ripe Bananas: A low FODMAP serving of ripe bananas is β…“ medium or 33 grams.

Did you make this recipe?

Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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Reader Interactions

Comments

  1. Joann Partin says

    January 1, 2019 at 3:51 pm

    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.

    Reply
    • Emily says

      January 2, 2019 at 9:29 am

      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.

      Reply
  2. Deb says

    December 13, 2018 at 12:04 pm

    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.

    ★★★★★

    Reply
    • Emily says

      December 13, 2018 at 2:01 pm

      Thank you so much for taking the time to share, Deb! I love your modifications, especially the chocolate chips. πŸ™‚

      Reply
  3. Ally says

    October 9, 2018 at 1:38 pm

    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

    Reply
    • Emily says

      October 9, 2018 at 8:03 pm

      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. πŸ™‚ Let us know how it goes if you try it out!

      Reply
  4. Haylee says

    September 17, 2018 at 3:59 am

    New favourite recipe!! Finally a straight forward recipe with simple ingredients! Thank you so much for sharing xx

    ★★★★★

    Reply
    • Emily says

      September 19, 2018 at 9:05 am

      Aww thanks, Haylee! So glad you liked it!

      Reply
  5. Paula says

    June 24, 2018 at 2:24 pm

    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.

    ★★★★★

    Reply
    • Emily says

      June 30, 2018 at 6:59 am

      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. πŸ™‚ 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. πŸ™‚

      Reply
  6. kris says

    May 8, 2018 at 2:50 pm

    Am looking for a sweet Low FODMAP treat and cannot with to try this! What would be a good substitute for the eggs?

    Reply
    • Emily says

      May 8, 2018 at 5:00 pm

      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!

      Reply
  7. Kellie Riley says

    May 1, 2018 at 9:24 am

    So good! My whole family loved it. We added dairy free chocolate chips.

    ★★★★★

    Reply
    • Emily says

      May 1, 2018 at 7:29 pm

      Ooo chocolate chips would be a fun addition! I’ll have to try that. Thanks for sharing, Kellie!

      Reply
  8. Elizabeth DiBiase, RD says

    April 12, 2018 at 2:08 pm

    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.

    ★★★★★

    Reply
    • Emily says

      April 12, 2018 at 7:18 pm

      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!

      Reply

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