Is banana low FODMAP?
It depends on ripeness. A firm, just-ripe banana is low FODMAP, but ripe, spotty bananas are high in fructans unless you eat only a small piece.
Main FODMAP group: Fructans
Bananas change as they ripen. When Monash University retested bananas, it found that ripe bananas contain much more fructan than firm ones, so ripeness matters as much as portion size.
Firm vs ripe
A firm banana, yellow with no brown spots, is low FODMAP in a typical portion. Once a banana is soft and spotty, the low FODMAP serving shrinks to a small piece. Serving size matters, so check the Monash University FODMAP app for tested portions.
Banana bread and smoothies
Banana bread and smoothies usually call for very ripe bananas, often several of them. Banana bread also uses wheat flour, another fructan source (see bread), so most recipes are high FODMAP unless they are adapted.
Test it yourself
Fructans are one of the groups you test during the reintroduction phase. If you tolerate them well, ripe bananas may be back on the menu.
Low FODMAP swaps
- A firm banana instead of a soft, spotty one
- A smaller piece of ripe banana
- Kiwi fruit, oranges or pineapple