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.

1. 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.

2. 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).

3. 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

Ingredients:

3 medium ripe bananas

2 eggs

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

Directions:

1. Preheat oven to 350F. Grease loaf pan (I use avocado oil spray)

2. In a medium bowl, mash 3 ripe bananas using form.

3. Add in eggs, almondmilk, brown sugar and vanilla extract. Mix well.

4. In a separate bowl, whisk together GF flour, oat flour, baking soda, cinnamon and salt.

5. Add flour mixture to wet mixture, stirring well.

6. Fold in walnuts.

7. Bake in oven for 50-55 minutes. Enjoy!

Let me know what you think of this Low FODMAP Banana Bread in the comments below.