Looking for a great Low FODMAP Banana Walnut Bread recipe? I’ve got your covered!
While bananas are often thought to be a High FODMAP food, a few things actually affect whether you can eat them or not.
Ripeness: the more ripe a banana is (i.e. spots or brown) the higher in fructans (a type of FODMAP) it is. The less ripe (i.e. more green), the lower in fructans.
Portion size: You can still eat ripe bananas, you just need to be more aware of your portion size. Monash recommends 35g as Low (which is about 1/2 a medium banana).
Your specific food intolerances: If you’ve already completed the Low FODMAP diet elimination phase and know that fructans are not an issue for you, then bananas can 100% be included in your diet…and so should this bread 🙂
If you’re still in the elimination phase of the diet, keep this bread to 1 serving (1 slice = 1/12th of bread). If you’re testing out fructans, eating a bigger slice would be a good test. The rest of the bread is considered Low FODMAP regardless of portion size.
Low FODMAP Banana Walnut Bread
3 medium ripe bananas
1 cup unsweetened vanilla almondmilk
1/2 cup brown sugar
3 Tbsp avocado oil
1 tsp vanilla extract
1 cup Gluten Free All Purpose Flour (I like Bob’s Red Mill)
1 cup oat flour (I make my own by grinding rolled oats)
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1 cup walnut pieces
Preheat oven to 350F. Grease loaf pan (I use avocado oil spray)
In a medium bowl, mash 3 ripe bananas using form.
Add in eggs, almondmilk, brown sugar and vanilla extract. Mix well.
In a separate bowl, whisk together GF flour, oat flour, baking soda, cinnamon and salt.
Add flour mixture to wet mixture, stirring well.
Fold in walnuts.
Bake in oven for 50-55 minutes. Enjoy!