Low FODMAP Banana Bread

Published: Apr 12, 2018 | Updated: Oct 6, 2020 by Em Schwartz, MS, RDN

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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. 🙂

A loaf of low FODMAP banana bread dotted with walnut pieces.

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).

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Shopping List
Low FODMAP notes
Instructions
Serving size
Serve this with
Recipe

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.

A close up of freshly baked banana bread.

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.

White dishes filled with the ingredients needed for low FODMAP banana bread

Shopping List

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, 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.

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.

Mashed bananas being added to a bowl of wet ingredients.

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.

Mixing dry bread ingredients into a bowl of wet ingredients.

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

A loaf pan filled with low FODMAP banana bread sitting on a white marble slab. Black text reads "low FODMAP banana bread" at the top left and "FUN WITHOUT FODMAPS" centered at the bottom.

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