Banana FODMAP content varies between different ripeness stages and different types of this fruit. So, we understand it might be tricky to include bananas in your diet if you are an IBS sufferer.
This article will discuss low FODMAP portions of bananas, their nutrient content, and some delicious low-FODMAP banana recipes.
Banana FODMAP content
You can enjoy bananas in many different ways. You can add them to the following:
When bananas are ripe, the fructan content increases greatly. Therefore, a ripe banana is low FODMAP in a much smaller portion size of 35 g (1).
Sugar banana FODMAP content
Sugar bananas, also known as lady finger bananas, are low FODMAP when firm and ripe (1).
This type of banana is smaller than “common” bananas and has thinner skin. They also taste sweeter.
This type of banana can be eaten fresh or cooked. They can be added to dishes in the same ways as common bananas. When following a recipe, swap common bananas with sweet bananas.
Plantain FODMAP content
Plantain or cooking banana is a staple food in most regions of Africa and Asia.
Plantains are starchy fruit with natural flavor. When cooked, the texture becomes softer, which is why plantains are usually eaten processed (3).
Plantains are larger and usually less sweet than common bananas. You can enjoy plantains cooked or baked, sweet or savoury. You can follow the next low FODMAP recipes if you need some inspiration.
Low FODMAP plantain recipes:
- Low FODMAP plantain chips
- Low FODMAP Zu’s plantain
- Green plantain crackers
- Plantain root vegetable hash
- Baked ribbon plantain chips
Are banana chips low FODMAP?
Banana chips are low FODMAP in small amounts – roughly 15 chips (1).
Banana chips are simply made from dehydrated bananas. Larger quantities are not suitable for a low FODMAP diet due to fructans, a type of FODMAP (1).
Banana chips are commonly present in breakfast cereals. Here, you can check our article on how to choose low FODMAP cereals.
Do bananas cause bloating and gas?
Yes, bananas can cause bloating and gas in some people that are sensitive.
Firm bananas contain a lot of resistant starch, which we are unable to digest.
Therefore, when it reaches the large bowel, it is fermented by the gut microbiota, releasing gases. This can exacerbate symptoms like bloating and excess gas in people with IBS.
You might wonder how a ripe banana causes the same symptoms if enzymes convert resistant starch into sugars.
Resistant starch is converted into sucrose, fructose, and glucose. Both sucrose and fructose can cause the same symptoms as resistant starch.
The solution is the same as for firm bananas – try smaller portions gradually increase them, and find your tolerance level.
Furthermore, ripe bananas can cause bloating and gas in people with IBS due to fructans.
If you are sensitive to fructans, you should stick to the low FODMAP portion sizes, as discussed above (1).
Besides ripe bananas, fructans are also found in (1):
This does not mean you have to avoid bananas completely, and is, in fact a good sign that we are feeding out gut bacteria!
But to avoid or reduce symptoms, try smaller portions or spreading your intake across the day.
Banana’s Nutrition Facts
Now that we have discussed low FODMAP portions, let’s find out its nutrition facts.
Firm banana at 100g provides us roughly (3):
- 3 g of dietary fibre (10 % of recommended intake)
- 360 mg of potassium (10 % of daily needs)
- 0,4 mg of vitamin B6 (33 % of daily needs)
- 9 mg of vitamin C (22 % of daily needs)
This makes bananas great fruit as a snack, or you can add them to:
- Breakfast cereal
Low FODMAP banana recipes
Baking can be challenging on the low FODMAP diet. But do not worry; we collected some tasty recipes, so roll up your sleeves and prepare something delicious!
- Low FODMAP banana bread
- Low FODMAP banana nut bread
- Low FODMAP banana chocolate chip muffins
- Low FODMAP banana mini pancakes
- Low FODMAP banana oat waffles
- Low FODMAP banana birthday cake with lemon icing
- Low FODMAP banana oat cookies
- Low FODMAP banana coconut sorbet
Banana FODMAP content increases as the fruit ripens.
So, if bananas make you gassy and bloated, start by trying out smaller portions and gradually increase them to establish your tolerance.
If you are left without any ideas on how to include bananas in your diet, check out our suggestions and 13 delicious recipes. We hope this helps you!
Written by Barbara Lešnik, Student Dietitian, reviewed by Bethany Willson, Specialist Gastroenterology Dietitian and Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert.
Beth is UK HCPC Registered Dietitian who specialises in gastrointestinal surgery. Beth graduated from University of Surrey in 2020 with a degree in Nutrition and Dietetics.
Last updated on October 22nd, 2023 at 12:28 pm