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 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.
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
- 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
- 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
- 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
Pin it for later
Ana says
Easy to prepare and absolutely delicious, everyone was happy with the outcome 😋
RT says
Hello! Are ripe bananas low fodmap? I thought they had to be firm (no brown spots) to be low fodmap? Thank you!
Em Schwartz, MS, RDN says
Hi, Ripe bananas (yellow to yellow-brown) are low FODMAP in servings up to ⅓ medium or 37 grams. -Emily
RT says
Thank you!
Doreen Dantzler says
Hello. I made the loaf and it came out amazing. I wanted to know how to store it, since it's not indicated anywhere. Please and thank you.
Em Schwartz, MS, RDN says
Hi Doreen, Thanks for pointing out this information gap. I would suggest cooling completely then storing in a sealed container at room temperature for up to 3 days, in the refrigerator for up to 5 days, or slicing and freezing for up to 3 months. -Emily
Jamie Jones says
If I wanted to turn this into a pumpkin bread, how much pumpkin do you recommend? Thanks!
Em Schwartz, MS, RDN says
Hi Jamie,
In my experience, 3 medium mashed bananas usually give me about 1 cup. I'd suggest trying 1 cup of plain pumpkin puree as a substitute, but keep in mind that results might vary if the pumpkin puree is a bit more watery than mashed bananas.
Please let us know how it goes! 🙂
-Emily
Julie says
I am anxious to try this. But wanted to know if Bobs Red Mill is the ONLY brand of 1:1 GF flour that can be used? Or can I use any? and would it still be safe?
Em Schwartz, MS, RDN says
Hi Julie! Some, but not all, other 1:1 gluten-free flours are low FODMAP and each may perform a little differently in recipes. Bob's Red Mill 1:1 gluten-free flour in the blue bag is the only flour I tested in this particular recipe. King Arthur's Gluten-Free 1:1 flour is another popular FODMAP-friendly option and should work okay in this recipe. If you're looking to use a different flour, I would suggest checking the ingredients before purchasing and avoiding any containing higher FODMAP ingredients, such as garbanzo/bean flour, milk powder, etc. -Emily
Cathleen Jackson says
Can olive oil be used to replace coconut oil in this recipe?
Em Schwartz, MS, RDN says
Hi Cathleen, I haven't had a chance to try olive oil in this specific recipe. That said, I find light tasting olive oil generally substitutes well for liquid fats (such as melted coconut oil) in other muffin recipes. So it might be worth a try. -Emily
Helen says
I made this banana bread today. It turned out really moist and delicious. I used 1/2 c. pumpkin seeds instead of walnuts and 3 slightly under ripe bananas. I've never baked with gluten free flour and I must say, it surpassed my expectations. Thank you Em for creating and sharing these recipes.
Michaela B says
Hi! I love this recipe for banana bread and have made it many times! I was wondering if I could make this but make muffins instead? For an event I have coming up. Thanks!
Natasha Russell says
Could we substitute the maple syrup with rice syrup?
Thanks!
Em Schwartz, MS, RDN says
Hi Natasha, I do not have experience with this exact substitution so I can't speak to the results. However, a quick Google search says that this substitution *might* work. -Emily
M says
Made this in cupcake format. They came out perfectly moist and yummy. Used coconut milk instead of almond. Pure perfection. Thank you for the excellent recipe!
Kathy says
Hands down best banana bread I have ever made. I didn't have the time to do a loaf, so I greased a 9 x9 pan and poured it in there and baked for about 35 minutes. (Don't quote me on this, could be a little more or less). It's amazing!
JB says
This was SO GOOD !!! "I heard"
and Approved by a handful of 20yr olds !!!
I am sorry that I did not take a pic -
My daughter took the loaf fresh from the oven to a party and it was a Big Hit !!!
Thank You For Sharing !!!
🌺🌺🌺
Mary-Lou McColl says
Can I use my bread maker - cake cycle - for this recipe?
Em Schwartz, MS, RDN says
Hi Mary-Lou, I'm not sure. I have zero experience with bread makers. Maybe a fellow reader will jump in with an answer. -Emily