Are Bananas Low FODMAP? Here’s What You Need to Know In 2024

If you follow a low FODMAP diet, you might ponder whether bananas are a good addition to your regular snacks and meals. After all, this fruit is highly nutritious and is found in various snacks and gluten-free goodies. But will it aggravate your digestive issues or IBS symptoms? 

Low FODMAP is a diet that restricts fermentable carbohydrates that are hard for the body to digest. It is often used to manage digestive disorders or conditions. So does this include bananas? With their taste and texture depending on their ripeness level, bananas vary in their uses. For example, more ripe bananas are often recommended for baked goods recipes like banana bread. 

We will take a closer look at the differences between ripe and unripe bananas. Read on to discover if bananas are low FODMAP or if you need to avoid bananas completely.

Banana Nutrition Facts

The nutritional value of a banana differs depending on its ripeness. For example, the more ripe the banana, the more sugar it has. This is why banana recipes, such as banana bread, recommend the use of very ripe bananas. It adds a touch of sweetness!

One medium-ripe banana^[1] contains about 110 calories, one gram of protein, 28 grams of carbohydrates, 15 grams of sugar, three grams of fiber, and 450 milligrams of potassium. It also contains tracts of vitamin B6, magnesium, vitamin C, and manganese. 

A green, or unripe banana,^[2] contains slightly fewer calories and less sugar but has higher resistant starch, meaning it won’t cause drastic spikes in blood sugar levels. 

Which Type Of Banana Is FODMAP Friendly?

Surprisingly, there are over 1000 types of bananas. Yet, whether a banana is low FODMAP diet friendly depends on its type and ripeness. People with IBS (Irritable Bowel Syndrome) need to be particularly cautious when eating very ripe bananas since these can aggravate their symptoms. 

Let’s take a closer look at the different types of bananas and which type is FODMAP-friendly or not.

Green Bananas

The most common bananas consumed in North America are Cavendish bananas. These types of bananas are long and curved with pointy ends. When not ripe, they are bright green in color. 

Green bananas^[3] contain less oligofructose, a type of FODMAP, making them very low FODMAP friendly and a great choice for those following a low FODMAP diet. 

Additionally, these bananas tend not to spike blood sugar levels as drastically. This also makes them a good option for those with blood sugar issues, such as those with pre-diabetes or diabetes.

Adding a green banana to a smoothie can actually be a great way to obtain some of the nutrients they offer without triggering digestive symptoms or spiking blood sugar levels.

Yellow Bananas

Yellow bananas are ripe, meaning they tend to be softer and have higher sugar content than unripe bananas. When a banana ripens, it also becomes a high FODMAP food due to the increasing oligo-fructan content. 

Overall, a ripe banana often isn’t the best choice for someone on a low FODMAP diet, such as individuals with IBS or other sensitive digestive issues. However, someone with IBS may be able to enjoy bananas in small quantities, such as half a banana.

How much you should have may depend on your trigger foods, meaning each person may need to experiment and determine the right amount for them.

Plantains

Plantains actually aren’t bananas but are in the banana family. They are considered low FODMAP-friendly, and are an ideal substitute for ripe bananas. Interestingly, this fruit is typically cooked to help reduce the starch content and make it easier to digest. 

How Much Banana Can You Eat On A Low FODMAP Diet?

When taking into account that ripe bananas are high FODMAP, individuals following a low FODMAP diet may not want to consume these in large quantities. However, half or a third of a ripe banana may work well for some individuals. 

On the other hand, green and unripe bananas are low FODMAP friendly, as long as they don’t trigger IBS symptoms or other digestive woes. An unripe banana is low in oligo-fructans, so it usually shouldn’t cause gut problems. As the banana ripens, more oligo-fructans are produced, and this is where issues may arise. 

Low FODMAP Recipes Featuring Bananas

On the low FODMAP diet, bananas can still be enjoyed to some extent. Bananas can also be a great addition to any weight loss goals or meal plan. Here are a few recipes that you can enjoy bananas in while following a low FODMAP diet.

Low Fat, Reduced Sugar Banana Bread

This banana bread recipe lowers the sugar content when compared to other banana bread, helping you thwart gut irritation. It’s also low in fat and can be an ideal choice for those struggling with digestive problems.

Buckwheat Banana Pancakes

Start your day off on the right foot with these Buckwheat Banana Pancakes. A serving size from this recipe keeps your ripe banana intake under the recommended low FODMAP guidelines of a third of a banana. This is one way to add bananas to a healthy diet.

Banana Chocolate Chip Muffins

While it may depend on the severity of your digestive condition, most people can still enjoy treats like this Banana Chocolate Chip Muffin recipe while following a low FODMAP diet. Having one muffin daily from this recipe keeps you within the recommended ripe banana limits of following a FODMAP diet. 

Beef Stew

You’ll love this low FODMAP Beef Stew recipe if you have a low cooker or instant pot. It’s easy to make and provides ample nutrition. It’s also high in protein, which can be very beneficial for those with digestive issues. You can also make a batch that will last you and your family for a few days, reducing the cooking you do in your house!

Lentil Dal

If you love a good curry or ethnic dish, this Lentil Dal recipe will quench your craving. Inspired by traditional Indian food, this is one spicy dish that might not upset your stomach and follows a low FODMAP diet. It also takes less than 15 minutes to make, meaning it’s a great dish to cook if you’re tight on time.

Conclusion

By now, you probably know the answer to the question, “Are bananas low FODMAP friendly?” Generally, most can enjoy unripe bananas without issue. However, eating ripe bananas may come with a limit, depending on the severity of your digestive troubles. 

Sometimes, you may also need time to heal your gut before you can enjoy small bits of ripe bananas (such as those in the recipes above). 

Overall, bananas offer a healthy addition to most diets. If you suffer from IBS or other digestive conditions, it’s recommended to keep a food log and work with a registered dietitian to determine your trigger foods and the best diet for you.

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