Bananas and FODMAP
When it comes to the FODMAP diet, some products seem to be a little ambiguous. One of those products is bananas. You can, and can’t eat them. Easy right? So what’s the deal with FODMAP and bananas?
No worries, I’ll tell you exactly how it works.
Are you having difficulties doing the FODMAP diet all by yourself and would you like guidance from a specialized dietitian? Schedule an online consultation at my online dietitian practice Darm diëtist, and I will help you with all your questions!
What is the FODMAP in Bananas?
If you open the Monash University FODMAP app and search for bananas. You’ll quickly see that there are 5 different types listed. The ripe, unripe, dried and sugar banana in the ripe and unripe form. All of these have a different portion size you can eat and the sugar banana contains a different FODMAP from the common banana, to make it even more complicated.
The ripe sugar banana contains fructose, whereas the common and dried banana contain Oligo-fructans. Depending on your food sensitivities, you can decide for yourself whether or not you will eat bananas, and which one you will choose. If you want to read more about the different FODMAP groups, check my article about the FODMAP diet.
How Much Banana Can You Eat on the FODMAP Diet?
As mentioned above, depending on your sensitivities, fructose or Oligo-Fructans, you can or can’t eat bananas. It all comes down to the ripeness of the banana whether or not you can eat more or less of it. If a regular banana is really ripe, a.k.a. has brown spots, just stay away from it. 35 grams is the upper limit of ripe banana you can eat, so that’s not that much.
If a regular banana is unripe, which means: not too green, maybe a little bit of green at the top, nicely yellow and no brown spots. Then you can eat 100g of it, which is a decent portion size.
Dried bananas, or banana chips, on the other hand, are also mostly a no-go. The upper limit is 30 grams, so if you really want them, you can weigh them for the right portion size.
The sugar bananas, as mentioned have a slightly different portion size. A firm sugar banana is low FODMAP up to 112 grams. And a ripe one is low FODMAP up to 56 grams. That is quite a difference!
How to Make Sure You Have the Right Ripeness of Banana
If you buy bananas, get 1-2 pieces to make sure they won’t ripen too much before you get the chance to eat them. It’s a waste to throw away bananas with brown spots.
One thing you can do to make sure you always have bananas is to freeze them. Buy a bunch of bananas which are exactly ripe, strip them from their peel as soon as you get home, put them in airtight containers and freeze them. This way the bananas won’t continue to ripen and won’t get a higher FODMAP content.
As soon as you want to use the bananas, just cut the frozen banana to a 100g size, and keep the rest of the banana in the freezer for another time.
This way you’ll always have bananas on hand to make a nutritious smoothie, or to make my recipe for healthy banana pancakes! Don’t let them defrost and try to eat them though! They become a sad (somewhat slimy) mess if they have been frozen before!
Really do make sure to get the peel off before you freeze the bananas, once they’re frozen the peel is really hard to get off! (And I speak from experience…)
How About Plantain?
Plantain is a completely different story. And good news! Plantain is low FODMAP and can be eaten freely. So if you want to bake or use a banana in a recipe, grab the plantain! A plantain tastes slightly different from a regular banana and is not as tasty when it’s raw. But in baking, it’s a great replacement for the regular banana.
Have you been eating bananas on the FODMAP diet? Tell me what your experience is!
Having trouble starting the FODMAP diet? Check out my 14-Day Low FODMAP Meal Plan!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!