Simple Low Fodmap Banana Bread

If you ask me, banana bread is one of those comfort foods that just makes everything better.

This low FODMAP version brings all the warm, homey goodness of traditional banana bread, without the ingredients that might upset sensitive stomachs. Sweet, ripe bananas and a gentle blend of spices create that familiar taste we all love.

It’s made with gluten-free flour and just the right amount of sugar to keep things naturally sweet. A handful of chopped walnuts adds a nice crunch and makes each slice even more satisfying.

It’s a family-friendly treat that’s perfect for breakfast, afternoon snacks, or anytime you need a little pick-me-up with your coffee.

What Kind of Bananas Should I Use?

For low FODMAP banana bread, you’ll actually want to use unripe bananas with green-yellow peels – this is different from traditional banana bread recipes that call for overripe ones. Unripe bananas contain less fructose (the “F” in FODMAP), making them easier to digest for people with IBS or FODMAP sensitivities. When shopping, look for bananas that are firm and have just started to turn from green to yellow, but still have no brown spots. If your bananas are too green, you can let them sit at room temperature for 1-2 days until they reach that perfect yellow stage with no spots. Just remember that for this specific recipe, those brown, spotty bananas that you’d normally save for regular banana bread aren’t the best choice.

Options for Substitutions

This low FODMAP banana bread is pretty adaptable! Here are some smart swaps you can try:

• Gluten-free flour: You can use any gluten-free all-purpose flour blend. If your blend doesn’t contain xanthan gum, add 1/4 teaspoon to help with binding. Just avoid flour blends with added bean flours as they’re high in FODMAPs.
• Oats: Make sure to use certified gluten-free oats if you’re sensitive. You can also replace them with quinoa flakes or additional gluten-free flour (use 3/4 cup flour to replace 1 cup oats).
• Lactose-free dairy products: The sour cream can be swapped with lactose-free yogurt, dairy-free yogurt, or even mashed ripe banana. If using banana, add an extra tablespoon of butter for moisture.
• Brown sugar: Maple syrup works great here, or try coconut sugar. If using liquid sweetener, reduce the sour cream by 2 tablespoons to maintain the right moisture balance.
• Egg: For an egg-free version, use a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) or 1/4 cup mashed banana.
• Chocolate chips: These are optional – you can skip them or swap with chopped nuts, seeds, or dried cranberries (check FODMAP serving sizes).

Watch Out for These Mistakes While Baking

The biggest challenge when making low FODMAP banana bread is using overripe bananas, which are actually higher in FODMAPs – instead, choose bananas that are still slightly firm and yellow with just a few brown spots.

Getting the moisture balance right is crucial, so avoid overmixing the batter once you’ve combined the wet and dry ingredients, as this can lead to a dense, tough loaf – mix just until the flour disappears and no more.

Temperature control matters more than you might think: starting with room temperature ingredients (especially the egg and lactose-free sour cream) helps create a more even texture, while using cold ingredients straight from the fridge can result in a lumpy batter that bakes unevenly.

For the best texture, let the bread cool in the pan for exactly 10 minutes before transferring to a wire rack – too short and it might fall apart, too long and it could become soggy from trapped steam.

What to Serve With Banana Bread?

This low FODMAP banana bread makes a perfect breakfast or afternoon snack, and there are lots of tasty ways to enjoy it! For breakfast, try spreading a slice with some lactose-free butter and serving it alongside a cup of coffee or tea (made with lactose-free milk if needed). If you’re having it as an afternoon treat, consider pairing it with a scoop of lactose-free vanilla ice cream or a dollop of lactose-free whipped cream. For an extra special touch, warm up your slice for about 15 seconds in the microwave – this makes the chocolate chips get slightly melty and brings out all the cozy banana flavors.

Storage Instructions

Keep Fresh: This low FODMAP banana bread stays good at room temperature for up to 3 days when wrapped in plastic wrap or stored in an airtight container. If you live in a warm climate, you might want to keep it in the fridge where it’ll last for up to a week. Just place a paper towel in the container to absorb any excess moisture.

Freeze: Want to save some for later? Cut the cooled bread into slices, wrap them individually in plastic wrap, and pop them in a freezer bag. They’ll keep well for up to 3 months. This way, you can grab a slice whenever you’re craving some banana bread!

Enjoy Later: When you’re ready to eat your frozen banana bread, let it thaw at room temperature for about an hour. If you like it warm, pop it in the toaster for a minute – it’ll taste almost like fresh-baked! Add a pat of butter while it’s warm and you’re good to go.

Preparation Time	15-20 minutes
Cooking Time	60-65 minutes
Total Time	75-85 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 15-20 g
• Fat: 60-70 g
• Carbohydrates: 180-200 g

Ingredients

• 1 1/2 cups gluten-free flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1 cup old-fashioned oats
• 1 egg
• 100 grams softened butter
• 1/3 cup lactose-free sour cream (alternatively use lactose-free crème fraîche or thick greek yogurt)
• 1/2 cup brown sugar (or substitute with maple syrup)
• 3 unripe bananas
• 1 teaspoon vanilla extract
• 100 grams chocolate chips (optional but suggested)
• 1 additional banana (omit if using ripe bananas)

Step 1: Prepare Your Baking Tools

Start by preheating the oven to 350°F (180°C).

Grease a 9×5-inch loaf pan or coat it with nonstick spray and set it aside for later use.

Step 2: Mash the Bananas and Prepare the Dry Ingredients

Mash 3 bananas in a bowl until smooth.

In a large bowl, whisk together the flour, baking soda, salt, cinnamon, and rolled oats.

This will ensure that all the dry ingredients are evenly distributed.

Step 3: Mix the Wet Ingredients

Using a handheld or stand mixer fitted with a paddle or whisk attachment, beat the butter and brown sugar together on high speed until smooth and creamy, about 2 minutes.

Add the egg and continue mixing on medium speed.

Then, add the sour cream, mashed bananas, and vanilla extract, mixing until well combined.

Step 4: Combine Wet and Dry Mixtures

With the mixer running on low speed, gradually mix the dry ingredients into the wet ingredients until no flour pockets remain.

If desired, fold in chocolate chips for an extra touch of sweetness.

Step 5: Bake the Banana Bread

Pour the batter into the prepared loaf pan.

Bake for 60-65 minutes.

After 30 minutes, loosely cover the bread with aluminum foil to prevent over-browning.

To check for doneness, insert a toothpick into the center of the bread; if it comes out clean, the bread is ready.

Remove from the oven and allow to cool completely in the pan on a wire rack.

Step 6: Serve and Store

Once cooled, slice and serve your banana bread.

Enjoy it plain, with melted chocolate, or topped with butter, nut butter, or fresh fruit.

Store banana bread at room temperature for up to 2 days or refrigerate for up to 1 week.

This bread also freezes well; refer to the instructions above in the article for freezing details.