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Home » Desserts

Low FODMAP Banana Bread

Published: Apr 12, 2018 · Updated: Jan 10, 2025 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).

Jump to:
  • Shopping List
  • Low FODMAP notes
  • Instructions
  • Serving size
  • Serve this with
  • Recipe
Three ripe bananas

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 ingredients that are either frequently asked about or 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 high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.

Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be 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 and 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 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.

Loaf pan filled with bread batter.

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.

Freshly baked low FODMAP banana bread.

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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Recipe

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A square image of a bread loaf pan filled with low FODMAP banana bread

Low FODMAP Banana Bread


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5 from 21 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 1 hour 10 minutes
  • Yield: 12 1x
  • Diet: Low Lactose
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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

Scale
  • ⅓ cup (70 g) melted coconut oil
  • ½ cup (165 g) pure maple syrup
  • 2 large eggs
  • 2 to 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 fine salt
  • ½ teaspoon ground cinnamon
  • ½ cup (60 g) chopped walnuts

Instructions

  1. Preheat oven to 325°F/165°C. Grease a bread loaf 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 until well combined.
  3. 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. 
  4. 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).

  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Category: Bread
  • Method: Bake
  • Cuisine: American

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Low FODMAP Banana Bread in a loaf pan. Black text reads "low FODMAP banana bread" centered at the top.
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Comments

  1. Dania says

    September 21, 2022 at 10:45 pm

    Oh. My. Goodness. Hands down, best banana bread I think I have ever had. I ended up eating 1/3 of it in one sitting (likely not a low fodmap serving lol!). It is literally such a good dessert that I'm making it again for guests (and obviously for me ha!). Thank you so much for this recipe! It is absolutely a new fav. I added some Maldon salt flakes on top as a garnish while baking and it turned out delish!

    Reply
  2. Dan says

    September 01, 2022 at 8:54 pm

    This banana bread turned out so delicious. It’s super easy to make and everyone loves it.

    Reply
  3. Alene says

    March 14, 2022 at 8:02 pm

    I cannot eat rice at all anymore. I actually ended up with arsenic poisoning from all the rice I eat. It was pretty scary. All of the 1 to 1 blends contain rice flour. I have been trying some other blends from different sources, but I haven't found one I love. Might you have any suggestions? I was using the other Bob's until I recently had IBS symptoms again. First time was years ago. Better Batter has an Artisan flour blend that I've tried. But not a lot. Too much to eat! Thank you.

    Reply
    • Em Schwartz, MS, RDN says

      March 15, 2022 at 9:09 am

      Hi Alene, Would you consider making your own? Here is a recipe for Rice Free Gluten Free Flour that might be something to consider. Depending on how much is needed in a baking recipe, I would maybe use sorghum flour instead of the oat flour to help keep the FODMAPs lower. Best, -Em

      Reply
  4. Kylie Lanyon says

    July 09, 2021 at 11:25 pm

    Re the bananas.. is that 250-260gms total or per banana?
    Have made this with lo-fo pantry low for map plain flour and added in choc bits. I have to hide slices in the freezer so it doesn’t get all eaten in a day!!

    Reply
  5. Angelina says

    February 09, 2021 at 9:16 pm

    Hoping to make this recipe into muffins for a quick and easy Low FODMAP breakfast option. What temperature and for how long do you recommend for making 12 muffins?

    Reply
    • Em Schwartz, MS, RDN says

      February 10, 2021 at 10:08 am

      Hi Angelina, I have yet to try this so can't 100% speak to the results. However, if I were to test it in my kitchen, I would bump up the temperature to 350°F and start with baking the muffins for 20-25 minutes. They may take longer to bake, however, I like to start there and increase the time as needed. Hope that helps get you started. Let us know if you try it out. Best, Em

      Reply
  6. Lisa says

    October 04, 2020 at 9:10 am

    Hi there
    I’m about to make this amazing banana bread for the umpteenth time and, if I’m not mistaken, the amount of banana and maple syrup have changed. Please advise.
    Thank you

    Reply
    • Em Schwartz, MS, RDN says

      October 05, 2020 at 7:36 am

      Hi Lisa, the common measurements for these ingredients have not changed - 3 medium bananas and ½ cup pure maple syrup. The only change made was updating this recipe to include gram measurements for those who have requested them. Best, -Em

      Reply
  7. Andreina says

    September 22, 2020 at 12:00 pm

    Hi! I posted about an hour ago. It hit the 60 min in the iven but it's still wet insude so I'm leaving it a little longer in the oven. I mentioned before that my mixture seemed more watery than the one in the video....I just realized I used Bob's Mills GF all purpose baking flour but I didn't add the xantham gum....could that be a problem? Thanks!

    Reply
    • Em Schwartz, MS, RDN says

      September 24, 2020 at 8:04 am

      Hi Andreina, thanks for sharing! Did you happen to use large bananas? Banana size can vary, so that might have added some moisture. I also wouldn't recommend using the Bob's Red Mill GF All-Purpose Baking Flour (in the red bag), at least until you know your FODMAP tolerance level to GOS (one of the FODMAPs). The Bob's GF All-Purpose Flour (in the red bag) is garbanzo-bean based and although chickpeas/garbanzo beans have a small low FODMAP serving, we don't know for sure what the low FODMAP serving size is for garbanzo bean flour. We also don't know the FODMAP level of fava bean flour. So, I recommend using Bob's Red Mill Gluten-Free 1-to-1 Baking Flour (in the blue bag) instead. Baking, especially gluten-free baking, can be temperamental. So, using a different flour blend (like the red bag vs. blue bag) could also impact the batter consistency. -Em

      Reply
  8. Andreina says

    September 22, 2020 at 11:01 am

    Hello! I just made this! It's in the oven! Loved the ingredients and easeaness of the recipe.Comment: my final mixture seemed more watery than the one in the video...I double checked and I didn't miss any ingredient...So I'll just wait until its ready and see! Been wanting to make banana nut bread for some time and I'm so glad I found you as I am trying to follow a low Fodmap diet! Thank you!

    Reply
  9. kelly says

    August 31, 2020 at 8:31 am

    Hi I was wondering if you know the metric conversion of the ingredients? I've just started following a low fodmap diet in the UK and trying find cakes or biscuits I could make, and this one looks so yummy just don't how to put the ingredients into metric? …

    Reply
  10. Hayley C says

    August 13, 2020 at 7:56 am

    Hi being in the UK we always tend to work in grams etc. Could you tell me what one cup equates to in grams if possible. I don't want to mess the measurements up! Many thanks.

    Reply
    • Em Schwartz, MS, RDN says

      August 13, 2020 at 10:23 am

      Hi Hayley, Unfortunately, there isn't a standard conversion for cup to grams because each ingredient weighs a little differently. I hope to someday provide this information, but so far, I haven't been able to find a reliable way to do so. Sorry!

      Reply
  11. Susie says

    July 28, 2020 at 10:49 pm

    I love this recipe! So incredibly moist and tasty - it’s my favourite banana bread ever, and having fructose malabsorption I’m so happy I can tolerate all the ingredients. Thankyou so much for sharing it with us xx

    Reply
  12. Hadley says

    July 12, 2020 at 11:14 am

    What is the serving size? How many slices?

    Reply
    • Em Schwartz, MS, RDN says

      July 14, 2020 at 3:15 pm

      Hi Hadley, I suggest slicing the bread into 12 slices and starting with 1 slice (1/12th the loaf) as a serving until FODMAP tolerance is known.

      Reply
  13. Trish says

    June 30, 2020 at 9:41 am

    Loved these! Had one ripe banana from family visiting and thought I would find a low Fodmop option. Recipe yielded 16 mini muffins- adjusted cook time- 18 minutes seemed to work. So 4 muffins equivalent to 1 slice.

    Reply
  14. Gracie says

    June 07, 2020 at 5:49 pm

    This is so delicious! I added some low FODMAP chocolate chips, they were super yummy 🙂 Thank you for sharing the recipe!

    Reply
  15. Rebekah says

    May 22, 2020 at 4:38 pm

    I don’t have any nuts to add currently. What would be something else I could add? Thanks!

    Reply
    • Em Schwartz, MS, RDN says

      May 26, 2020 at 2:12 pm

      Hi Rebekah, the nuts could be omitted or you could try substituting in chocolate chips (I like Enjoy Life Mini or Dark Chocolate Chips).

      Reply
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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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