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.
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.
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
- 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).
- Prep Time: 10 minutes
- Cook Time: 60 minutes
- Category: Bread
- Method: Bake
- Cuisine: American
Keywords: low FODMAP bread, gluten-free banana bread, low FODMAP quick bread
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Susie says
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
★★★★★
Hadley says
What is the serving size? How many slices?
Em Schwartz, MS, RDN says
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.
Trish says
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.
★★★★★
Gracie says
This is so delicious! I added some low FODMAP chocolate chips, they were super yummy 🙂 Thank you for sharing the recipe!
★★★★★
Rebekah says
I don’t have any nuts to add currently. What would be something else I could add? Thanks!
Em Schwartz, MS, RDN says
Hi Rebekah, the nuts could be omitted or you could try substituting in chocolate chips (I like Enjoy Life Mini or Dark Chocolate Chips).
Deborah Franklin says
Do I leave it in the pan to cool?
Em Schwartz, MS, RDN says
For simplicity, I usually let the bread cool in the pan. Best, -Em
Marisol says
I made this water and extra virgin olive oil. In muffin form. But they came out tasting salty. I think next time I’ll use half the salt required. But it was really easy to make.
Em Schwartz, MS, RDN says
Thanks for sharing your experience and modifications, Marisol. I love that you turned this recipe into muffins! Our taste perception of salt is very subjective. So, I can definitely see how this amount might be salty for some, and not salty for others. Luckily, reducing the amount of salt as you suggested is an easy adjustment and shouldn’t impact the other aspects of this recipe. Best, Em
Ashlyn says
I wanted to try this recipe, but I would like to cut back on the oil. Could I substitute no sugar added applesauce? How much could be tolerated to be considered low FODMAP?
Em Schwartz, MS, RDN says
Hi Ashlyn! Substituting applesauce could work, but I haven’t tried it so I can’t speak to the result. With that said, up to a 1:1 substitution (1/3 cup) might work. On the FODMAP side of things, a 1/3 cup of applesauce is about 85 grams. Per serving (1/12th of the loaf), that would about 7 grams, which is below the most conservative low FODMAP serving for apple (20 grams). This means one serving should still be low FODMAP, but we’re all unique and tolerate things differently. So, please do what’s best for you! Hope that helps! – Em
Annette says
Hi there. Just wondering if you can clarify the grams of sugar per serving. Thanks!
Em Schwartz, MS, RDN says
Hi Annette, one serving contains 12 grams of sugar according to the nutrition database I use. This is just an estimation and nutrition may vary depending on the ingredients used. Best, -Em
Brianne says
I was unsure about this recipe initially , due to a distrust in classic recipes made “healthy,” but I was happy to see (finally!) see a low FODMAP recipe that does not call for coconut or almond flour, so I tried it and I am glad I did… it turned out PERFECT and tasted exactly like my mom’s classic style banana bread I had growing up. Substitutions I made:
I used sour cream instead of milk (I can tolerate it, and sour cream really moistens up banana bread)
I added 1/4 cup ground flax seed in addition to the listed dry ingredients
I omitted the cinnamon (personal preference when it comes to banana bread).
Excellent recipe – I especially enjoyed it with the walnuts, something I usually leave out or banana bread.
Thanks again!
★★★★★
Em Schwartz, MS, RDN says
Thank you for taking the time to share, Brianne! You made some delicious sounding substitutions. Glad you enjoyed it!