Low-FODMAP Banana Bread

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banana bread recipe, Low-FODMAP Banana Bread

banana bread recipe, Low-FODMAP Banana Bread

Low-FODMAP Banana Bread Recipe:

This low-FODMAP Banana Bread recipe was made by Chené who is our recipe and social media manager from South Africa. Chené is a gifted photographer and posts recipes and lifestyle images on her Instagram page. I love this recipe and I think you guys will really enjoy it!

If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.

banana bread recipe, Low-FODMAP Banana Bread

Low-FODMAP Banana Bread

Prep

Cook

Total

Yield 1 Loaf

Ingredients:

1½ cup gluten-free all-purpose flour

1 tsp baking soda

½ tsp sea salt

⅓ cup extra virgin olive oil

½ cup coconut sugar OR 20 drops vanilla liquid stevia 

1½ medium bananas, mashed

2 large pasture raised eggs, room temperature 

1 tsp vanilla extract

1 cup toasted walnuts, finely chopped

¼ cup dark chocolate chips (optional)

Instructions:

Step 1: Preheat oven to 350°F. Prepare 8.5 inch x 4.5 inch loaf pan by spraying with non-stick spray.

Step 2: Whisk flour, baking soda, and salt together in a large bowl and set aside.

Step 3: In a separate bowl, whisk oil and sugar together until combined. Add eggs, one at a time and whisk until incorporated. Lastly whisk in mashed banana and vanilla.

Step 4: Pour wet ingredients over dry ingredients and whisk gently until just combined. Fold in walnuts and dark chocolate chips using a spatula.

Step 5: Pour batter into loaf pan and bake for 50 minutes or until toothpick comes out clean.

Step 6: Cool pan on rack for 10 minutes and then turn bread over to cool on rack.

Step 7: Cut bread into 12 even slices and enjoy!

Notes

Nutrition facts do not include optional ingredients.

Courses Dessert

Nutrition Facts

Serving Size 1/12 of loaf

Amount Per Serving

Calories 246

% Daily Value

Total Fat 14 g

22%

Total Carbohydrates 27 g

9%

Dietary Fiber 2 g

8%

Sugars 8 g

Protein 4 g

8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

banana bread recipe, Low-FODMAP Banana Bread

Special Notes:

This banana bread recipe tastes just like the one your grandma used to bake (if not even better) and the texture is amazing. For the best results, make sure to use super ripe bananas.

For a vegan friendly approach, you can substitute the eggs with flax eggs. For every egg, you can combine 1 tablespoon of flaxseed meal with 3 tablespoons of water and allow it to thicken for a few minutes before adding to the recipe [as your egg replacement].  Here is an article on baking substitutes for eggs.

You can use organic brown sugar, coconut sugar or stevia depending upon how many carbs you are comfortable with.  These are all low-FODMAP sweeteners, however, stevia doesn’t have sugar and will not increase your blood sugar levels.

Feel free to double the recipe and freeze the one to enjoy later. Freeze in a zip-lock bag for up to a month.

banana bread recipe, Low-FODMAP Banana Bread

Dr Jockers Comments

This low FODMAP banana bread recipe tastes great and is fantastic for anyone who has major gut issues and is looking to follow a low-FODMAP diet to help get relief.  This is a tasty and satiating dessert recipe your family will enjoy!

FODMAP is an acronym for naturally occurring Fermentable Oligo, Di- and Monosaccharides and Polyols.  These include the short-chain carbs such as glucose, fructose (present with excess glucose), galactans, polyols and lactose found widely in many healthy foods including cruciferous veggies, legumes and other veggies such as asparagus, onions and garlic.

For some individuals with digestive disorders, FODMAPS are not easily absorbed and are challenging on the bowels.  For individuals with bacterial overgrowth in the small intestine (SIBO) or generalized dysbiosis, they can cause significant bloating, cramping and gas. For more about a low-FODMAP diet read this article here.

I also recommend using specifically formulated enzymes to assist in the breakdown and processing of higher FODMAP foods.  FODMATE™ is an innovative enzyme formula designed for short-term use that can help support digestive health, including relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.

banana bread recipe, Low-FODMAP Banana Bread

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