If you’re on a low FODMAP diet and a lover of bananas, you might be wondering: are bananas low FODMAP? Can I eat banana bread?! Today we’re here to answer those (very important) questions, and to dig into some low FODMAP banana recipes.
Are bananas low FODMAP?
Yes, there is a low FODMAP threshold for bananas. There is a bit of nuance to this, though, as their FODMAP content increases as they ripen. Note that these thresholds are current as of November 2025 and will be periodically reviewed to ensure they remain up to date.
A firm common banana is low FODMAP in up to 99g per serve. In 100g, it contains moderate amounts of fructans. A ripe common banana is low FODMAP in up to 46g per serve. In 47g, it contains moderate amounts of fructans.
Are sugar bananas low FODMAP?
A firm ladyfinger or sugar banana is low FODMAP in up to 500g serves per person. A ripe ladyfinger or sugar banana is low FODMAP in serves of up 190g. In 191g serves, it contains moderate amounts of fructose.
Are plantains low FODMAP?
Plantains only have trace amounts of FODMAPs detected, according to Monash. They remain low FODMAP in serves of up to 500g.
Plantains are related to bananas, but have a different flavour and sweetness profile. They are generally used for savoury dishes, although ripe plaintains can be sweet. This Spruce Eats article suggests that you should think of plantains in the same way as potatoes in terms of how to cook them. I don’t have much experience cooking with plaintains, but I’d like to learn more.
Is green banana flour low FODMAP?
Banana flour has a low FODMAP threshold of 100g per serve. Monash don’t specify an upper limit.
Are banana chips low FODMAP?
Banana chips are low FODMAP in 31g serves. In 32g serves they contain moderate amounts of fructans.
Are banana blossom hearts low FODMAP?
Banana blossom hearts have been canned and drained are low FODMAP in 75g serves. They remain low FODMAP in serves of up to 500g.
More low FODMAP recipes
Before we get into the banana recipes, here are some more low FODMAP recipes and roundups to help you on your low FODMAP journey.
- Low FODMAP fruits and recipes that use them
- Low FODMAP dessert recipes
- 80+ low FODMAP vegetarian recipes
- Low FODMAP bread recipes
- 50+ low FODMAP vegan recipes
Low FODMAP banana recipes
When it comes to recipes that use bananas, it is helpful to view them as low FODMAP per serve, rather than as an overall dish. A banana cake that contains 300g of banana is not low FODMAP if you eat the whole cake, but it is if you eat a slice.
Gluten free banana cake
This banana cake is fluffy, sweet and light, just as I remember. It uses lactose free cream cheese for that classic sweet icing but can also use a lemon icing too. The cake is nut free, xanthan gum free and vegan if you use the lemon icing option.
Banana protein pancakes
These easy banana protein pancakes are a delicious single serve breakfast that uses protein powder. They’re completely flourless and suitable for stage 1 and 2 of the SIBO bi-phasic diet. There’s a vegan version of the pancakes that is stage 2 friendly at the bottom of this list.
Gluten free dairy free banana bread
This gluten free dairy free banana bread is a delicious low FODMAP way to use up those bananas on the bench. It is xanthan gum free and nut free.
Vegan, gluten free banana bread
I haven’t forgotten my low FODMAP vegan friends! This gluten free banana bread is vegan in addition to being nut free and xanthan gum free.
Protein mug cake (SIBO friendly option)
We all know I love a mug cake. My chocolate mug cake is my favourite little sugary treat, but this version is a delicious high protein option that is perfect for the SIBO bi-phasic diet. It’s a quick treat yet very filling at the same time.
Gluten free sourdough banana bread
Do you have some gluten free sourdough starter to use up? Look no further than this gluten free sourdough banana bread. It’s perfectly complex and delicious, and keeps starter waste to a minimum.
Vegan, gluten free protein pancakes
These vegan and gluten free protein pancakes use banana and a little bit of buckwheat flour for binding. They are an easy and delicious high protein vegan breakfast that is also stage 2 SIBO bi phasic diet friendly.
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