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Are Bananas Triggering Your Symptoms? Is it FODMAPs or Something Else?

Last updated on May 15th, 2017 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Many of my followers swear that bananas are problematic and are causing some of their tummy troubles. This begs the question, are bananas really a trigger food? Is it FODMAPs or something else? Let’s take a closer look.

Do Bananas Contain FODMAPs?

The short answer is yes they do. Let’s look at the research.

Common bananas, also called Cavendish bananas, are large long bananas that are green when they are unripe and then transition to yellow as they ripen. According to the FODMAP Friendly app, common bananas are low FODMAP when they are fresh and firm (just yellow with no brown spots) and become high FODMAP for fructans when they are ripe (yellow with brown spots) (1). Monash University recently retested common bananas and their results are now in line with FODMAP Friendly findings (2). The high levels of fructans in ripe bananas can trigger unpleasant symptoms for some people. When assessing symptoms and figuring out trigger foods, just keep in mind that FODMAP reactions normally take 6 to 24 hours to occur (3).

Sugar bananas, also called lady finger bananas, are shorter and fatter than common bananas. The ripeness of these bananas also appears to influence their FODMAP levels. According to Monash University, unripe sugar bananas are low FODMAP in 112g serves, whereas ripe sugar bananas are high FODMAP for fructose (2). FODMAP Friendly data indicates that sugar bananas could be high FODMAP for fructans (1). The difference in the data from the two testing centers could be due to different testing procedures. Either way you will need to test your tolerance levels to sugar bananas.

Can I Still Eat Bananas while on the Low FODMAP Diet?

Yes you can, however portion size and ripeness will be important factors during the strict low FODMAP phase of the diet. Try testing your tolerance level to 1 medium (100g) firm common banana and see how you go. In theory, this serving size and ripeness level are low FODMAP and should not trigger symptoms (2). Avoid consuming more than 30g of ripe banana while you are gaining good symptom control (2). In the reintroduction phase of the diet you can test your tolerance to larger serves of ripe banana.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

When it comes to sugar bananas, Monash data suggests that 1 medium (112g) firm sugar banana is low FODMAP (2), and this would be a good place to start testing your tolerance levels.

#FODMAP Tip: Peel and freeze your firm bananas in ziplock bags before they start getting brown spots. Then use the bananas to make low FODMAP smoothies, banana ice cream, or banana butterscotch pudding. Freezing bananas stops the ripening process, keeping them low FODMAP.

Is There Anything Else In Bananas That Can Cause Issues?

Ripe bananas can also be high in amines (4). Amines are not FODMAPs, but rather a type of naturally occurring food chemical, which in some people can cause gastrointestinal symptoms along with a range of other reactions (4). Unripe bananas also contain resistant starch, again this is not a FODMAP, however it is a type of prebiotic fibre which is fermented by our gut bacteria and can contribute towards gastrointestinal symptoms (5 6). If you are feeling concerned, make sure you chat to a dietitian who is trained in food intolerances.

Final Thoughts

There is no need to avoid bananas while in the first phase of the low FODMAP diet. Firm common bananas make great grab and go snacks and are a fantastic way to pad out your breakfast. Try testing your tolerance to firm bananas first and see how you go.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. FODMAP Friendly App. Food list. The FODMAP Friendly App: 2017. Retrieved from: http://fodmapfriendly.com/app/ Retrieved on: 2017-05-15.

2. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2017: 2.0.3 (326).  Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Retrieved on: 2017-05-15. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. Baker, J. How Long do FODMAPs Take to Trigger IBS Symptoms? Irritable Bowel Syndrome.net. 2017-04-11 Retrieved from: https://irritablebowelsyndrome.net/living/fodmaps-trigger-ibs-symptoms/ Retrieved on: 2017-05-15

4. Swain, A, Soutter, V. & Loblay R. RPAH Elimination Diet Handbook: with food & shopping guide. Allergy Unit, Royal Prince Alfred Hospital. 2011.

5. Robillard N. Resistant Starch – Friend or Foe?. Digestive Health Institute. 2013-05-10. Retrieved from:http://digestivehealthinstitute.org/2013/05/10/resistant-starch-friend-or-foe/. Retrieved on: 2015-06-07. (Archived by WebCite® at http://www.webcitation.org/6Z7bARSAi)

6. Yadav BS, Sharma A, & Yadav RB. Studies on effect of multiple heating/cooling cycles on the resistant starch formation in cereals, legumes and tubers. International Journal Food Science & Nutrition. 2009: Volume 60: Issue 4. 258–72. doi:10.1080/09637480902970975.

Stock photo ID: 331719362 licensed under Shutterstock Standard Image. Edited by A Little Bit Yummy.

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
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2 tbsp water
3 tbsp tahini
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Place in a jar and shake until well combined.

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
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Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

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What's your go-to summer meal?

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

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Comments

  1. toni says

    November 16, 2019 at 3:52 pm

    Are overripe pineapples high fodmap? I ate out, one slice of ovrripe pineapple at. 6 pm, lotsa intestinal activity that night…

    Reply
    • Alana ScottAlana Scott says

      November 18, 2019 at 6:59 am

      Hi Toni,

      Right now I don’t have any extra information on overripe pineapple. It is possible that the FODMAP content changes but we won’t know until overripe pineapple is tested in a laboratory. Once your symptoms are settled you could try a small amount of pineapple again and see if you get the same result. That will let you know if it was that food that triggered your symptoms.

      Reply
  2. Alice says

    January 16, 2020 at 9:16 am

    You suggest putting them in the fridge, but according to recent testing by Monash, storing them at cold temperatures may increase the FODMAP content of bananas. I found that eating bananas that were fully green when I brought them the day before, sometimes triggered symptoms after keeping them overnight in the fridge too. When they are stored at room temperature, provided they are firm, I am fine.

    Reply
    • Alana ScottAlana Scott says

      January 17, 2020 at 12:30 am

      Hi Alice,

      Thanks for commenting. We recommend putting bananas straight into the freezer before they ripen if you want to use them in smoothies or baking. Freezing the banana stops the ripening process completely. Otherwise we suggest you store the bananas at room temperature and eat them before they develop brown spots.

      What I think you are talking about is putting the bananas in the fridge so they ripen slower. The cooler temperate in the fridge will encourage the banana to produce fructans while it continues to slowly ripen. This can increase the FODMAP levels in the banana and might be why you tolerate these bananas less.

      So either store your bananas at room temperature and eat them before they develop brown spots. Or pop them straight into the freezer and use the frozen banana to make low FODMAP smoothies or ice cream.

      Reply

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