Low FODMAP Zucchini Banana Bread is a mash-up of two very popular quick breads – zucchini bread and banana bread. The batter can be prepared in the time it takes for the oven to preheat.
Low FODMAP Serving Size Info: Makes 1, 8-inch (20 cm) loaf; 10 slices/servings; 1 slice per serving
Tips
Low FODMAP Zucchini Banana Muffins: This batter works for muffins and you can make 12. Each muffin is 1 serving. Coat muffin tin with nonstick spray (or use paper liners) and bake for about 15 to 20 minutes, using visual cues above to assess doneness.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium unripe banana of 100 g is low FODMAP, and that 1/3 of a medium ripe banana at 35 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
- 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 1/4 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.
- Zucchini: Both Monash University and FODMAP Friendly have lab tested zucchini (also called marrow). FODMAP Friendly gives it a “Pass” at 1/2 cup (75 g) portions. Monash lists 1/3 cup (65 g) as low FODMAP, showing it to be Moderate for fructans in portions of ½ cup (75 g).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.