Low FODMAP Banana Bread

Ingredients

MAKE GLUTEN FREE

Makes 12 servings (1 slice per serve)

Banana Bread

120   dairy free spread (olive oil spread or butter)*
100   brown sugar
52   white sugar
2   large egg (lightly beaten)
0.5   vanilla extract
4   banana (firm - no brown spots) *about 2 cups mashed*
210   gluten free all purpose flour*
1   baking powder
0.5   salt
0.5   mixed spice*
1   baking soda
2   lemon juice*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large mixing bowl
  • cake mixer/stand mixer

Low FODMAP Banana Bread

Last updated May 18th, 2019

PREP IN 15 MIN
COOKS IN 50 MIN
SERVES 12
(1 slice per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Geraldine Van Oord (APD)
FEATURED IN Baking, Dessert, Snacks, Vegetarian Options

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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

SERVES 12 (1 slice per serve)

Banana Bread

120   dairy free spread (olive oil spread or butter)*
100   brown sugar
52   white sugar
2   large egg (lightly beaten)
0.5   vanilla extract
4   banana (firm - no brown spots) *about 2 cups mashed*
210   gluten free all purpose flour*
1   baking powder
0.5   salt
0.5   mixed spice*
1   baking soda
2   lemon juice*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large mixing bowl
  • cake mixer/stand mixer

Nutrition per serve

    | |
Calories 239
Fat 9.2g
Saturates 1.5g
Protein 2.9g
Carbs 36.5g
Sugars 18g
Fibre 1.1g
Salt 0.3g
Iron 0.7mg
Calcium 57mg
Calories 239
Fat 9.2g
Saturates 1.5g
Protein 2.9g
Carbs 36.5g
Sugars 18g
Fibre 1.1g
Salt 0.3g
Iron 0.7mg
Calcium 57mg
Calories 239
Fat 9.2g
Saturates 1.5g
Protein 2.9g
Carbs 36.5g
Sugars 18g
Fibre 1.1g
Salt 0.3g
Iron 0.7mg
Calcium 57mg
    | | |
  1. Preheat the oven to 180ºC (355ºF) bake function. Line or grease a loaf tin.
  2. 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.
  3. Cream the dairy spread (or butter) and sugar together. Mix through the eggs, mashed banana and vanilla.
  4. 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!).
  5. Mix the flour mixture and baking soda mixture through the wet ingredients until combined.
  6. 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 I 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.

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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 Van Oord (APD)

Geraldine Van Oord 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 p... Read More