Our Low FODMAP Marbled Banana Bread is based upon our recipe for moist banana bread muffins, but now in loaf form with a deep, dark, chocolate marble swirl. Valrhona cocoa is my favorite, and it provides a rich flavor and color. Chocolate and banana are the perfect pairing!
Are Bananas Low FODMAP?
Bananas do indeed have low FODMAP serving sizes, in both firm and ripe stages. Our article, Are Bananas Low FODMAP? explains all. It is very unfortunate that many “high” FODMAP lists, like the ones doctors give out, show bananas as a fruit to avoid. This is not accurate (and neither are those lists, BTW).
The typical banana that Americans find in the supermarket is called the Cavendish, referred to as the “common” banana by Monash. This recipe is our exclusive Kitchen Tested recipe and is appropriate to eat, even during the Elimination Phase. You want the banana to be as ripe as the one on the bottom, in the image above.
How Many Bananas?
Rest assured that you can have ⅓ medium (37 g) banana of this type (according to Monash University) in the ripe phase, so our Low FODMAP Marbled Banana Bread is appropriate during any part of your FODMAP experience, even the Elimination Phase, if you stick with the serving size.
You will need 2 to 3 bananas to provide the amount required for the recipe.
Loaf Pans Are Not All The Same
You can see in the image above that the 8-inch (20 cm) loaf pan on the left, and the more common 9-inch (23 sm) loaf pan on the right are not the same. I like using the 8-inch for this recipe because it makes a taller loaf – all the better to see all that cool, marbling. If you only have a 9-inch (23 cm) loaf pan, you can use it; the bread just will not be as dramatic. Baking time might be shorter as well, so take care and use visual cues.
Learn How to Make Low FODMAP Marbled Banana Bread
Position rack in the center of your oven. Preheat to 350° F (180°C). Coat the inside of an 8-inch by 4-inch (20 cm by 10 cm) loaf pan with nonstick spray. Line the bottom with parchment, allowing overhang on the short ends.
In one medium bowl, whisk together ¾ cup flour, ½ teaspoon baking soda, and ¼ teaspoon salt; set aside. In a separate medium bowl, whisk together ½ cup flour, ¼ cup cocoa, ½ teaspoon baking soda, and ¼ teaspoon salt; set aside.
Whisk the oil, sugar and brown sugar together in a medium-sized bowl until well blended. Whisk in eggs, one at a time, until incorporated, then whisk in banana and vanilla extract.
By eye, divide the wet ingredients between the two bowls holding the flour mixtures and whisk gently until smooth batter form.
Scoop batter into loaf pan using an ice cream scoop as follows; or use whatever you have to make large dollops. I scoop 2 large dollops of the plain banana batter in first, side by side, then add the cocoa batter in the spaces in-between. Continue to build up layers like this. No need to do anything else to create the marbling.
Bake for about 45 to 55 minutes. A bamboo skewer should just test clean when inserted in center of loaf, the top will be slightly domed, and the edges will just be pulling away from the sides of the pan. Cool pan on rack for 10 minutes, then use parchment overhang to lift the loaf up and out of pan and cool on rack completely.
Loaf will keep for about 3 days in an airtight container at room temperature or a few days longer if refrigerated. You can also freeze in a heavy zip top bag for 1 month.
Tips
- The best banana based baked goods are made with really ripe bananas. Really ripe. There should be no green on the peel whatsoever. When they sport a few black speckles that is the beginning of the ultra ripe stage. I like to wait until the peel is all black just stopping short of the banana being overripe, which you would know because it will liquefy inside and might even smell somewhat alcoholic. As long as you haven’t reached that stage, you’re good.
If You Can Tolerate
- Fructans: If you passed the fructan wheat Challenge, you can use unbleached all-purpose flour instead of the gluten free flour. The muffins bread will no longer be gluten free. Use weight equivalents for most accurate results with this substitution.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium firm banana of 95 g is low FODMAP, and that ⅓ of a medium ripe banana at 37 g is low FODMAP. The max serve for ripe bananas according to FODMAP Friendly lab tests is 88 g. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Marbled Banana Bread
Our Low FODMAP Marbled Banana Bread is based upon our recipe for moist banana bread muffins, but now in loaf form with a deep, dark, chocolate marble swirl. Valrhona cocoa is my favorite, and it provides a rich flavor and color. Chocolate and banana are the perfect pairing!
Low FODMAP Serving Size Info: Makes 1, 8-inch (20m) loaf; 14 slices; 1 slice per serving; 14 servings
Ingredients:
- 1 1/4 cups (182 g) low FODMAP gluten-free all-purpose flour, such as Bob's Red Mill 1 to 1 Gluten-Free Baking Flour, divided
- ¼ cup sifted Dutch processed cocoa, such as Valrhona
- 1 teaspoon baking soda divided
- 1/2 teaspoon salt divided
- 1/2 cup (120 ml) vegetable oil, such as canola, rice bran or sunflower
- 1/2 cup (99 g) sugar
- 1/2 cup (107 g) firmly packed light brown sugar
- 2 large eggs, at room temperature
- 1 1/2 cups (360 ml) fork-mashed banana, about 3 medium very ripe bananas
- 1 teaspoon vanilla extract
Preparation:
-
Position rack in the center of your oven. Preheat to 350° F (180°C). Coat the inside of an 8-inch by 4-inch (20 cm by 10 cm) loaf pan with nonstick spray. Line the bottom with parchment, allowing overhang on the short ends.
-
In one medium bowl, whisk together ¾ cup flour, ½ teaspoon baking soda, and ¼ teaspoon salt; set aside. In a separate medium bowl, whisk together ½ cup flour, ¼ cup cocoa, ½ teaspoon baking soda, and ¼ teaspoon salt; set aside.
-
Whisk the oil, sugar and brown sugar together in a medium-sized bowl until well blended. Whisk in eggs, one at a time, until incorporated, then whisk in banana and vanilla extract.
-
By eye, divide the wet ingredients between the two bowls holding the flour mixtures and whisk gently until smooth batter form.
-
Scoop batter into loaf pan using an ice cream scoop as follows; or use whatever you have to make large dollops. I scoop 2 large dollops of the plain banana batter in first, side by side, then add the cocoa batter in the spaces in-between. Continue to build up layers like this. No need to do anything else to create the marbling.
-
Bake for about 45 to 55 minutes. A bamboo skewer should just test clean when inserted in center of loaf, the top will be slightly domed, and the edges will just be pulling away from the sides of the pan. Cool pan on rack for 10 minutes, then use parchment overhang to lift the loaf up and out of pan and cool on rack completely.
-
Loaf will keep for about 3 days in an airtight container at room temperature or a few days longer if refrigerated. You can also freeze in a heavy zip top bag for 1 month.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium firm banana of 95 g is low FODMAP, and that ⅓ of a medium ripe banana at 37 g is low FODMAP. The max serve for ripe bananas according to FODMAP Friendly lab tests is 88 g. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Tips
• The best banana based baked goods are made with really ripe bananas. Really ripe. There should be no green on the peel whatsoever.
If You Can Tolerate
• Fructans: If you passed the fructan wheat Challenge, you can use unbleached all-purpose flour instead of the gluten free flour. The loaf will no longer be gluten-free. Use weight equivalents for most accurate results with this substitution.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
If you love bananas and chocolate, this is the quick bread for you! Gluten-free, too.