We bet you want to know, Are Bananas Low FODMAP? We will tell you straight away that you can have bananas on the low FODMAP diet, even during Elimination. But there is a bit more to it than that. Ripeness, type of banana and portion size count! If you want quick answers, jump down to our chart. Otherwise, letโs dive in.
Types Of Bananas
There are over 1000 different types of bananas, but the Cavendish banana is the typical banana that you find in U.S. stores (and elsewhere) and is equivalent to what Monash calls the โcommonโ banana on their smartphone app. FODMAP Friendly simply refers to it as a โfresh bananaโ.
The Cavendish accounts for 47% of global banana production, which is equal to about 50 billion tonnes. The Cavendish has gained its popularity due to its disease resistance and the fact that it travels well.
We are only going to concern ourselves with the types of bananas that have been lab tested for FODMAPs by Monash University and FODMAP Friendly.
Lab Testing Bananas For FODMAPs
Monash University has lab tested the โcommonโ banana (Cavendish) and also what they call โsugarโ bananas.
FODMAP Friendly has also lab tested two kinds, which they call โFreshโ (their equivalent to the common Cavendish) and Sugar Lady Fingers (equivalent to Monashโs โsugarโ bananas).
In other words, both Monash and FODMAP Friendly have lab tested the same two types of bananas: Cavendish and Sugar Bananas (also called Lady Finger Bananas. I have only seen them called Sugar Lady Finger bananas within the FODMAP Friendly universe). They are both cultivars of Musa acuminate.
Banana Ripeness Terminology
You, like me, probably refer to bananas as โripeโ and โunripeโ and if you are a baker, perhaps โvery ripeโ is part of your banana banter. There is, of course, a range within each description, color wise, which we will get to in a moment.
Unfortunately, Monash mixes up terminology on their app. They use โripeโ and โunripeโ for the common banana and โfirmโ and โripeโ to describe the sugar bananas.
FODMAP Friendly uses the terms โfirmโ and โripeโ.
Letโs get into what these terms mean.
What Do Unripe & Ripe Bananas Look Like?
In general, within the produce industry:
- An unripe banana will still have green showing on the skin.
- A ripe banana will have no green and will gave a consistent yellow color. The ones below are beginning to show black spots.
- Very ripe bananas will have many black spots, appear softer and the fragrance will be more pronounced.
Unfortunately, on the FODMAP Friendly app, the โfirmโ and the โripeโ common bananas both look the same in their images: golden yellow overall. Their Sugar Lady Finger Bananas are not specified as โripeโ or โunripeโ, but the image shows ripe bananas with a few black spots, hence their placement on our chart as โripeโ.
Here Isย How We Suggest You Assess Bananas
-
Unripe Banana:ย Consider a banana with any green showing on the skin at all to be unripe.
-
Ripe Banana:ย If the banana has no green on the skin at all, it is ripe.
As far as we know, no one has tested super ripe bananas with a large portion of black skin. We treat these as โripeโ in our recipe development โ as in our banana bread, muffins and cakes.
The types and ripeness level of bananas below that are highlighted are the ones that you can enjoy while on the low FODMAP diet. Watch the portions!
FODMAP Content of Lab Tested Bananas
What Is Banana Flour?
Did you know that there is such a thing as banana flour? It is sometimes referred to as โgreen banana flourโ as it is made from unripe, starchy bananas.
Monash University has lab tested it and a low FODMAP serving is 2/3 cup or 100g.
It is an interesting flour to work with and it acts very differently from other gluten-free, non-wheat flours. If you want to use it I suggest following recipes that were developed specifically for it.
And We Have Banana Chips!
Banana chips have been lab tested by both Monash University and FODMAP Friendly.
Monash University reports a Green Light low FODMAP serving size of 15 chips or 30 g.
FODMAP Friendly gives banana chips a โPassโ at ยฝ cup or 40 g.
Types Of FODMAPs In Bananas
From an organizational perspective, this section should have been up higher in the article, but I didnโt want you to overly obsess.
What is interesting is that the FODMAPs in the Cavendish banana and the sugar bananas are NOT the same according toย Monash University.
According to Monash University, โripeโ sugar bananas are high for fructose, but larger amounts of โunripeโ common bananas and โripeโ common bananas are high for fructans.
FODMAP Friendly lab tests reported different findings. Their tests state that sugar bananas are high for fructans and contain 0% fructose.
I have confirmed with Monash that their lab tests indeed reported different FODMAPs in the different banana types.
The Takeaway
You can enjoy different types of bananas and various degrees of ripeness, even during Elimination. We believe that the reason so many people think bananas are a โno goโ is because they end up on High FODMAP food lists and those lists do not take serving size into consideration.
Also, if using the Monash app, you have to know how to use it correctly. Ripe bananas have a big Red Light next to them indicating a high FODMAP level, BUT, as always, you must click through the app entry to fully see that there are Green Light low FODMAP serving sizes.
Enjoy Bananas In Our Low FODMAP Recipes
Here are some banana recipes for you to enjoy. All of the serving sizes forย these recipes feature a lab tested and certified amount of bananas:
- Reduced Fat & Sugar Banana Bread
- Buckwheat Banana Pancakes
- Banana Cream Pie
- Salted Caramel Banana Cake
- Banana Nut Bundt Cake with Caramel Glaze
- Banana Bread Muffins
- Banana Chocolate Chip Muffins (these are a community favorite!)
- Chocolate Covered Banana Popsicles
- Coconut Banana Sorbet
- Peanut Butter Banana Muffins
- Poppy Seed Carrot Banana Bread
- Chocolate Coconut Banana Bread
- Vegan Banana Coconut Oat Breakfast Cookies
- Banana Carrot Chia Corn Muffins
- Mocha Banana Smoothie
These toucans like their bananas! You can have some too!
