* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Frozen banana bites make a tasty low FODMAP treat. You can cover them in your choice of seed or nut butter (sunflower seed butter or peanut butter are good options) or dip them in dark chocolate. I love adding yummy toppings like toasted seeds, shredded coconut, low FODMAP muesli, or hundreds & thousands.
Note on choosing low FODMAP nut and seed butter: Be careful when choosing your nut or seed butter. Almond butter is only be low FODMAP in 1 tablespoon serves. Avoid butters made from high FODMAP nuts like cashew nuts.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
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).
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Check the sunflower seed butter or peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), agave syrup.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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.