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What is the difference between Sugar Bananas & Common Bananas? Are they Low FODMAP?

Last updated on May 11th, 2017 Authored by Alana Scott     Reviewed by Hannah Hunter (RD)
Low FODMAP common bananas

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 safe to eat. 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).

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Is the common banana low FODMAP?

Only unripe common bananas are considered low FODMAP at a serving size of 100g (2 3). 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).

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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?

One firm sugar banana (medium size is 112g) is considered low FODMAP by Monash University (2). However, the sugar bananas FODMAP status changes as it ripens.  Ripe sugar banana contains excess fructose according to Monash, and according to FODMAP Friendly, it contains high levels of fructans. Either way, ripe sugar bananas are high FODMAP and should be avoided in large serves (2 3). You can test your tolerance level to a small serve of 56g or less, which is considered low FODMAP (2).

Final Thoughts

Both common Cavendish bananas and sugar bananas are safe to consume when they are unripe (firm). Make sure you avoid eating large serves of ripe bananas as they are higher in FODMAP levels.

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Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

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: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More

SHOW REFERENCES

1. Growables. Banana Varieties . Growables: Grow Florida Edibles. 2015. Retrieved from:http://www.growables.org/information/TropicalFruit/bananavarieties.htm#AAA. Retrieved on: 2015-06-21. (Archived by WebCite® at http://www.webcitation.org/6ZRr2KG0J)

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: 2017-05-11. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. FODMAP Friendly App. Food list. The FODMAP Friendly App: 2017. Retrieved from: http://fodmapfriendly.com/app/ Retrieved on: 2017-05-11

4. The Fruits of Life. Bananas – Lady Fingers. The Fruits of Life. 2015. Retrieved from:http://www.thefruitsoflife.com.au/product.asp?pid=36. Retrieved on: 2015-06-21.(Archived by WebCite® at http://www.webcitation.org/6ZRs3Qupe)

5. TERRAIN. Banana (Lady Finger) Musa acuminata . Taranaki Educational Resource: Research, Analysis and Information Network. 2015. Retrieved from:http://www.terrain.net.nz/friends-of-te-henui-group/exotic-trees/banana-lady-finger-musa-acuminata-lady-finger.html. Retrieved on: 2015-06-21. (Archived by WebCite® at http://www.webcitation.org/6ZRqTF88W)

6. Adão R. & Glória M. Bioactive amines and carbohydrate changes during ripening of `Prata’ banana (Musa acuminata × M. balbisiana). Food Chemistry. 2005: Volume 90: Issue 4. 705-711. Retrieved from:http://www.sciencedirect.com/science/article/pii/S030881460400384X. Retrieved on: 2015-06-22. 

7. Fils-Lycaon B., Julianus P., Chillet M., Galas C., Hubert O., Rinaldo D., & Mbéguié-A-Mbéguié D. Acid invertase as a serious candidate to control the balance sucrose versus (glucose + fructose) of banana fruit during ripening. Scientia Horticulturae. 2011: Volume 129: Issue 1. 197-206. Retrieved from:http://publications.cirad.fr/une_notice.php?dk=560052. Retrieved on: 2015-06-22. (Archived by WebCite® at http://www.webcitation.org/6ZUChaUnw)

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