Low-FODMAP Banana Bread Recipe

Following the elimination phase of the low-FODMAP can be a daunting and confusing task.  The low-FODMAP diet can feel restrictive if not implemented correctly, resulting in confusion about low-FODMAP food choices, and fear of impending digestive symptoms.  As a follower of first a gluten-free diet, and eventually the low-FODMAP diet, I know how challenging it can be to incorporate, substitute and eliminate favorite foods.  When working with clients who have Irritable Bowel Syndrome (IBS), we talk about the foods that they like and look for recipes that are FODMAP friendly.  One that comes up over and over again is banana bread.  Believe it or not, low-FODMAP banana bread is possible!

Banana bread is typically made with wheat flour, which contains fructans and thus makes banana bread a high-FODMAP food.  But, with a switch of the flour to one that is low-FODMAP, banana bread becomes a safe food for the elimination phase.  While bananas have the ability to be higher in FODMAPs the riper they are and as the portion increases, the portion of banana per slice in my version makes this a low-FODMAP banana bread recipe.

This low-FODMAP banana bread recipe is a favorite in my house (even for those who don’t have IBS) because it is so versatile.  It can be made plain, with chocolate chips, blueberries, strawberries, or a combination of all of them.  It can be frozen in loaves or in slices so that it can be savored and enjoyed even after the elimination phase has ended.

Low-FODMAP Banana Bread

3-4 ripe bananas, mashed

1/4 cup butter, melted

1/2 cup sugar (reduce to 1/3 cup sugar when adding chocolate chips)

1 egg, beaten

1 teaspoon vanilla extract

1 teaspoon baking soda

1/8 teaspoon salt (or two pinches)

1 1/2 cup of Bob’s Red Mill 1 to 1 Gluten-free flour OR any gluten-free flour PLUS 1 teaspoon xanthan gum

Additions: 

1/3 cup blueberries, rinsed and patted dry

1/2 cup sliced strawberries (into 1/2″ pieces)

1/3 cup mini chocolate chips (use a low-FODMAP brand, ie Enjoy Life)

Preheat the oven to 350F.

In a large bowl, mash bananas and stir in melted butter.

Add the sugar, egg, and vanilla and stir.

Add the baking soda and salt and mix.

Mix in the flour (and xanthan gum).

Fold in the “addition” ingredient.

Pour mixture into a 4″x 8″ greased loaf pan (or line it with parchment paper) and bake for 1 hour.

Cool in pan for five minutes and then cool on a rack.

Slice, serve and enjoy!

Low-FODMAP Banana Bread

A banana bread recipe suitable to eat during the elimination phase of the Low-FODMAP diet.

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Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Servings 1 loaf

Author Beth Rosen MS, RD, CDN, CSDH

Ingredients

• 3-4 ripe bananas mashed
• 1/4 cup butter melted
• 1/2 cup sugar reduce to 1/3 cup sugar when adding chocolate chips
• 1 egg beaten
• 1 teaspoon vanilla extract
• 1 teaspoon baking soda
• 1/8 teaspoon salt or two pinches
• 1 1/2 cup of Bob's Red Mill 1 to 1 Gluten free flour OR any gluten-free flour PLUS 1 teaspoon xanthan gum

Additions:

• 1/3 cup blueberries rinsed and patted dry
• 1/2 cup sliced strawberries into 1/2" pieces
• 1/3 cup mini chocolate chips use a low-FODMAP brand, ie Enjoy Life

Instructions

1. Preheat the oven to 350F.
2. In a large bowl, mash bananas and stir in melted butter.
3. Add the sugar, egg, and vanilla and stir.
4. Add the baking soda and salt and mix.
5. Mix in the flour (and xanthan gum).
6. Fold in the "addition" ingredient.
7. Pour mixture into a 4"x 8" greased loaf pan (or line it with parchment paper) and bake for 1 hour.
8. Cool in pan for five minutes and then cool on a rack.