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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Kylie Lanyon says
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!!
Angelina says
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?
Em Schwartz, MS, RDN says
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
Lisa says
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
Em Schwartz, MS, RDN says
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
Andreina says
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!
Em Schwartz, MS, RDN says
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
Andreina says
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!
★★★★★
kelly says
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? …
Hayley C says
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.
Em Schwartz, MS, RDN says
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!