Why this banana bread is IBS-friendly
Bananas are tricky on the Low FODMAP diet: ripe (brown-spotted) bananas turn high in fructans, while firm, just-yellow bananas stay Low FODMAP up to 1 medium (100 g) per serve (Monash University). This recipe uses firm bananas plus maple syrup for sweetness, so each slice stays inside the safe range.
Most bakery banana bread is off-limits because of wheat flour, honey, and overripe bananas. Want more safe baked goods? Browse our Low FODMAP Bread Hub and Low FODMAP Desserts Hub.
Step-by-step instructions
- Preheat the oven to 175 °C (350 °F). Line a 9×5-inch (23×13 cm) loaf tin with parchment paper.
- Mash the bananas in a large bowl until mostly smooth — small lumps are fine.
- Whisk in the brown sugar, maple syrup, oil, eggs, lactose-free milk, and vanilla until glossy.
- In a separate bowl, whisk the gluten-free flour, baking powder, baking soda, cinnamon, and salt.
- Fold the dry into the wet in 2 additions. Mix just until no flour streaks remain — do not overmix.
- Stir in walnuts (if using). Pour batter into the prepared tin and smooth the top.
- Bake 50–60 minutes, or until a skewer inserted in the centre comes out with a few moist crumbs. If the top browns too quickly, tent with foil at minute 35.
- Cool in the tin for 15 minutes, then transfer to a wire rack. Slice into 12 even slices — one slice = 1 Low FODMAP serve.
Serving size & FODMAP safety
| Ingredient | Low FODMAP threshold | This recipe per slice (÷12) |
|---|---|---|
| Firm banana | 1 medium (100 g) | ≈17 g — well under |
| Gluten-free flour | unrestricted | ≈18 g |
| Maple syrup | 2 tbsp | ≈1 tsp |
| Lactose-free milk | 250 ml | ≈5 ml |
| Walnuts | 30 g | ≈3 g |
Each slice stays under Monash's Low FODMAP thresholds. Don't double-up in one sitting — see why in our FODMAP Stacking Guide. Unsure about a substitution? Check it with the Low FODMAP Food Checker.
High → Low FODMAP swaps
| Skip (High FODMAP) | Use instead (Low FODMAP) |
|---|---|
| Overripe brown bananas | Firm yellow bananas |
| Wheat flour | Gluten-free plain flour blend |
| Honey or agave | Pure maple syrup |
| Buttermilk | Lactose-free milk + ½ tsp lemon juice |
| Coconut flour (high in oligos) | Rice flour or GF blend |
| Cashews / pistachios | Walnuts or pecans |
| Raisins | Skip, or use 1 tbsp dried cranberries |
Variations (still Low FODMAP)
- Chocolate chip: fold in ¼ cup (45 g) dark chocolate chips (70%).
- Cinnamon swirl: swirl 2 tbsp brown sugar + 1 tsp cinnamon through the batter.
- Peanut butter: swap 2 tbsp oil for 2 tbsp smooth peanut butter.
- Dairy-free: use melted vegan butter + almond milk (≤250 ml/serve).
Storage & freezing
- Room temperature: airtight container, 2 days.
- Refrigerator: 5 days, wrapped tightly.
- Freezer: slice first, wrap individually, freeze up to 3 months. Thaw at room temp or toast straight from frozen.
Common mistakes to avoid
- Using overripe bananas — they look right for flavour but are high in fructans.
- Overmixing the batter — gluten-free flour gets gummy. Stir until just combined.
- Skipping the parchment — GF loaves stick more than wheat ones.
- Cutting hot — slice once fully cool or the centre crumbles.
- Doubling the maple syrup — pushes fructans past the threshold.
Sources & further reading
- Monash University FODMAP Diet App — https://www.monashfodmap.com/
- Monash blog: Bananas and the Low FODMAP diet — https://www.monashfodmap.com/blog/bananas-fodmap-content-changes/
Medical disclaimer: This recipe is for informational purposes only and is not a substitute for personalised advice from a FODMAP-trained dietitian.
