Different types of banana, and bananas at varying stages of ripeness, can contain different FODMAP levels. This means it is important that you know which bananas are considered low FODMAP and suitable for the first phase of the diet. Two types of banana have been tested – the sugar banana (lady fingers) and the common banana.
What is a common banana?
The most common variety of banana globally is Cavendish bananas. These bananas are often sold under the names of William, Grande Nain, and Valery (1).
The common banana is medium to large in size (much larger than the sugar banana). Unripe bananas have green skin that transition to yellow as it ripens (1).
Is the common banana low FODMAP?
Firm common bananas are considered low FODMAP at a serving size of 100g (2 3). This is when the skin of the banana is green to just yellow with no brown spots. Ripe common bananas are high FODMAP for fructans, however, you might find you can tolerate a small 30g serve (2 3).
As the common banana ripens the starch turns into several types of sugar (sucrose, fructose and glucose) and fructans appear to increase. Reactions to fully ripe banana has often been attributed to fructose. However, a fully ripe banana (yellow with some brown spots) is 14 percent fructose, 20 percent glucose, and 66 percent sucrose (6). According to research a ripe common banana’s fructose and glucose ratio remains in balance (6 7), which means it is the fructan levels which can trigger our symptoms.
One large common banana can weigh more than 100g, so make sure you choose small or medium sized bananas or break the banana into two serves.
What is a sugar banana?
Sugar bananas are also commonly called Lady Fingers, Fig bananas, Finger banana, Date bananas or Sucrier bananas (1 5).
These bananas are about 2.5 cm in diameter and 10 cm in length (shorter and fatter than the common banana) (1 5). The sugar banana’s skin is thin and these bananas taste sweeter than common bananas. Sugar bananas are initially green and turn yellow as they ripen. You can identify a semi-ripe sugar (lady finger) banana by the colour of its skin. The skin should be transitioning from green and just starting to yellow (4).
Names for Sugar Bananas Around the World
| English | Spanish | French | West Indies |
|---|---|---|---|
| Lady Fingers | Dedo de Dama | Banane-figue | Banane figue sucrée |
| Fig Banana | Dátil | Banane mignonne | Banane doigt de dame |
| Finger Banana | Niño | Figue sucrée | Banane naine |
| Date Banana | Bocadillo | Banana ficaire | |
| Sucier Banana | Mancies | Banana “Sucrier” | |
| Plátano Roatan | |||
| Cambur Titiaro |
(Information in Table Sourced from: Growables, 2015)
Are sugar bananas low FODMAP?
According to Monash University both firm and ripe sugar bananas have low FODMAP servings, so you try a medium sugar banana and see how you go.
Final Thoughts
Both common Cavendish bananas and sugar bananas are suitable for the first phase of the low FODMAP diet when they are firm (green to just yellow). Make sure you avoid eating large serves of ripe common bananas as they are higher in FODMAP levels. If you prefer ripe banana then try a sugar banana instead.
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