Low FODMAP chocolate banana bread:
easy gluten free recipe

Soft, chocolatey and easy to make, this low FODMAP banana bread is a great option when you want something sweet without overcomplicating things.

It's made with buckwheat flour, lactose free yogurt and slightly underripe bananas, with plenty of dark chocolate for a richer texture and flavour.

Why this recipe works

This banana bread is:

• low FODMAP
• gluten free
• lactose free
• soft and moist
• easy to prepare
• perfect for breakfast, dessert or a snack

Ingredients

Every ingredient is low FODMAP at these quantities.

• 2slightly underripe bananas
• 180 gbuckwheat flour
• 100 gdark chocolate
• 80 glactose free yogurt
• 120 gbrown sugar
• 80 gcoconut oil
• 1.5 tspgluten free baking powder
• 0.5 tspbaking soda
• 2eggs
• A pinch of salt

Ratings reflect Monash University's public research at the listed quantities. Tolerance varies, so reintroduce carefully and check portions in the app.

Instructions

1. Preheat your oven to 175°C (350°F) and line a loaf tin.
2. Melt the coconut oil with 40 g of the dark chocolate in a small saucepan.
3. Mash the bananas, then whisk them with the sugar.
4. Add the eggs one at a time, followed by the lactose free yogurt.
5. Pour in the melted chocolate and coconut oil mixture and stir until combined.
6. Sift in the buckwheat flour, baking powder, baking soda and salt, then gently mix until just combined.
7. Chop 40 g of dark chocolate and fold it into the batter.
8. Pour the batter into the loaf tin, then sprinkle the remaining 20 g of chocolate on top.
9. Bake for around 45 to 50 minutes, or until a knife inserted into the centre comes out almost clean.
10. Leave to cool for 10 minutes before removing from the tin.

Is banana bread low FODMAP?

It can be, but the ingredients and portion size matter.

Bananas are a good example: their FODMAP content changes as they ripen. Slightly underripe bananas are generally lower in FODMAPs than very ripe bananas, which is why they work better in this recipe.

Using lactose free yogurt also helps keep the lactose content lower, while buckwheat flour gives you a naturally gluten free alternative to wheat flour.

Dark chocolate can also fit into a low FODMAP diet depending on the portion, so serving size still matters.

A few tips

Try to use bananas that are yellow but still fairly firm rather than heavily spotted and very ripe.

Don't overmix the batter once you add the flour, or the texture can become denser.

And if you're unsure about the chocolate or yogurt you're using, you can scan the product in Belly Buddy to check its FODMAP profile.