Low FODMAP Banana Bread
Ingredients
MAKE GLUTEN FREEMakes 12 servings (1 slice per serve)
Banana Bread
120
butter or dairy free spread*
100
brown sugar
52
white sugar
2
large egg (lightly beaten)
0.5
vanilla extract
400
banana (firm - no brown spots) (mashed)*
210
gluten free all purpose flour*
1
baking powder
0.5
salt
0.5
mixed spice (this is usually a mixture of cinnamon, coriander seed, cloves, ginger and nutmeg)*
1
baking soda
2
lemon juice*
Equipment
- large mixing bowl
- cake mixer/stand mixer
Low FODMAP Banana Bread
It doesn't get better than soft fluffy low FODMAP banana bread smothered in butter! This low FODMAP recipe makes a yummy snack. It also freezes well so make a double batch and pop a loaf into the freezer.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12 (1 slice per serve)
Banana Bread
120
butter or dairy free spread*
100
brown sugar
52
white sugar
2
large egg (lightly beaten)
0.5
vanilla extract
400
banana (firm - no brown spots) (mashed)*
210
gluten free all purpose flour*
1
baking powder
0.5
salt
0.5
mixed spice (this is usually a mixture of cinnamon, coriander seed, cloves, ginger and nutmeg)*
1
baking soda
2
lemon juice*
Equipment
- large mixing bowl
- cake mixer/stand mixer
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
233
Fat
9.2g
Saturates
1.5g
Protein
2.8g
Carbs
34.9g
Sugars
17.2g
Fibre
0.9g
Salt
0.3g
Iron
0.7mg
Calcium
56.7mg
Calories
233
Fat
9.2g
Saturates
1.5g
Protein
2.8g
Carbs
34.9g
Sugars
17.2g
Fibre
0.9g
Salt
0.3g
Iron
0.7mg
Calcium
56.7mg
Calories
233
Fat
9.2g
Saturates
1.5g
Protein
2.8g
Carbs
34.9g
Sugars
17.2g
Fibre
0.9g
Salt
0.3g
Iron
0.7mg
Calcium
56.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) bake function. Line or grease a loaf tin.
- Chop the bananas into small pieces, heat in the microwave for 30 seconds (this will help soften the firm bananas and make them easier to mash). Then mash the bananas until smooth.
- Cream the dairy spread (or butter) and sugars together. Mix through the eggs, mashed banana and vanilla.
- In a bowl whisk together the flour, salt, mixed spice and baking powder. In a small cup mix together the lemon juice and baking soda (this reduces the taste of the baking soda so your banana bread doesn't taste soapy!).
- Mix the flour mixture and baking soda mixture through the wet ingredients until combined.
- Transfer to the loaf tin and bake for 45 minutes in the middle of the oven. Check the loaf (it's done once the top is golden and a skewer inserted in the middle comes out relatively clean) and cook for a further five minutes if needed.
- We suggest serving this banana bread warm, so reheat your slice in the microwave for 20 to 30 seconds before eating!
Buying Tips
When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Make your lemon juice and lemon zest from fresh lemon.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
