Low FODMAP Banana Bread with Cinnamon Swirl - Low FODMAP Recipe
low-fodmap gluten-free dairy-free vegetarian medium

Low FODMAP Banana Bread with Cinnamon Swirl

Moist, tender banana bread that's gentle on your gut - perfectly sweet with a hint of cinnamon and safe for IBS sufferers to enjoy without worry.

15 min
Prep Time
55 min
Cook Time
1h 10m
Total Time
12
Servings
Monash Aligned FODMAP Status

This banana bread is low FODMAP when consumed in appropriate portions. Stick to one slice (1/12 of the loaf) per serving to keep banana content within safe limits. Very ripe bananas are lower in resistant starch and better tolerated than firm bananas. All other ingredients are naturally low FODMAP or have been substituted with safe alternatives. The gluten-free flour blend, lactose-free dairy, and regular sugar are all safe choices. Cinnamon is low FODMAP in the quantity used (1.5 teaspoons for the entire loaf) and adds flavor without digestive concerns.

There's something magical about the aroma of banana bread baking in the oven - that warm, comforting scent that fills your kitchen and makes everyone gather around waiting for a slice. For those of us following a low FODMAP diet, banana bread becomes even more special because it's naturally suited to our needs. Ripe bananas provide natural sweetness and moisture without requiring honey or high-FODMAP sweeteners, while gluten-free flour blends create that tender, cake-like crumb we all crave.

This recipe has been carefully crafted to be completely IBS-friendly while delivering all the flavor and texture you expect from classic banana bread. The key is using very ripe bananas - those brown-spotted ones you might otherwise toss - because they're not only sweeter but also lower in resistant starch, making them easier to digest. We've added a subtle cinnamon swirl that elevates this from simple snack to something truly special, perfect for breakfast with your morning coffee or as an afternoon treat with a cup of tea.

What makes this banana bread particularly successful for FODMAP followers is the careful balance of ingredients. We use lactose-free butter and milk to keep it dairy-friendly, while a blend of gluten-free flours ensures the perfect texture without any wheat. The result is a loaf that stays moist for days, slices beautifully, and tastes so good that no one would ever guess it's designed for sensitive stomachs. Whether you're new to the low FODMAP diet or a seasoned pro, this banana bread will quickly become your go-to recipe for using up those overripe bananas.

🥗 Ingredients

Metric

  • 300g gluten-free all-purpose flour blend Use a blend containing xanthan gum for best texture
  • 150g caster sugar Regular white sugar is low FODMAP
  • 2 teaspoons baking powder Check label for wheat-based additives
  • 1/2 teaspoon baking soda Helps create a tender crumb
  • 1/2 teaspoon salt Enhances the banana flavor
  • 3 medium very ripe bananas (about 300g peeled) Use bananas with brown spots - lower in resistant starch and easier to digest
  • 100g lactose-free butter, melted Can substitute with rice bran oil or light olive oil
  • 2 large eggs Room temperature eggs blend better
  • 60ml lactose-free milk Any low FODMAP milk alternative works
  • 1 teaspoon vanilla extract Pure vanilla extract is low FODMAP
  • 1.5 teaspoons ground cinnamon Low FODMAP in this quantity
  • 40g brown sugar For the cinnamon swirl - can substitute with coconut sugar

Imperial

  • 300g gluten-free all-purpose flour blend Use a blend containing xanthan gum for best texture
  • 150g caster sugar Regular white sugar is low FODMAP
  • 2 teaspoons baking powder Check label for wheat-based additives
  • 1/2 teaspoon baking soda Helps create a tender crumb
  • 1/2 teaspoon salt Enhances the banana flavor
  • 3 medium very ripe bananas (about 300g peeled) Use bananas with brown spots - lower in resistant starch and easier to digest
  • 100g lactose-free butter, melted Can substitute with rice bran oil or light olive oil
  • 2 large eggs Room temperature eggs blend better
  • 60ml lactose-free milk Any low FODMAP milk alternative works
  • 1 teaspoon vanilla extract Pure vanilla extract is low FODMAP
  • 1.5 teaspoons ground cinnamon Low FODMAP in this quantity
  • 40g brown sugar For the cinnamon swirl - can substitute with coconut sugar

👨‍🍳 Instructions

  1. 1

    Prepare Your Pan and Oven

    Preheat your oven to 175°C (350°F). Grease a 9x5 inch loaf pan thoroughly with lactose-free butter or line it with parchment paper, leaving some overhang on the sides for easy removal later. This step is crucial for preventing sticking with gluten-free batters.

    ⏱️ 5 min
  2. 2

    Mix the Dry Ingredients

    In a large mixing bowl, whisk together the gluten-free flour, caster sugar, baking powder, baking soda, and salt until well combined. Make sure there are no lumps in the flour blend. This ensures even distribution of leavening agents throughout your bread.

    ⏱️ 3 min
  3. 3

    Combine the Wet Ingredients

    In a separate medium bowl, mash the very ripe bananas with a fork until mostly smooth with just a few small lumps remaining. Add the melted lactose-free butter, eggs, lactose-free milk, and vanilla extract. Whisk everything together until well combined and the mixture is relatively smooth.

    ⏱️ 5 min
  4. 4

    Create the Batter

    Pour the wet ingredients into the bowl with the dry ingredients. Using a spatula or wooden spoon, gently fold everything together until just combined. The batter should be thick and slightly lumpy - don't overmix or your bread will be tough. A few streaks of flour are perfectly fine.

    ⏱️ 3 min
  5. 5

    Add the Cinnamon Swirl

    In a small bowl, mix together the cinnamon and brown sugar. Pour half of the banana bread batter into your prepared loaf pan and smooth the top. Sprinkle half of the cinnamon-sugar mixture over this layer. Add the remaining batter on top, smooth it out, then sprinkle with the rest of the cinnamon sugar. Use a butter knife to gently swirl the cinnamon through the batter in a figure-eight motion, being careful not to overmix.

    ⏱️ 4 min
  6. 6

    Bake to Perfection

    Place the loaf pan in the preheated oven and bake for 50-60 minutes, or until a toothpick inserted into the center comes out clean or with just a few moist crumbs. The top should be golden brown and spring back lightly when touched. If the top is browning too quickly, tent it loosely with aluminum foil during the last 15 minutes of baking.

    ⏱️ 55 min
  7. 7

    Cool and Serve

    Remove the banana bread from the oven and let it cool in the pan for 10 minutes. Then carefully lift it out using the parchment paper overhang or by inverting onto a wire rack. Allow it to cool for at least 20 more minutes before slicing - this helps the texture set properly. Serve warm or at room temperature, optionally spread with lactose-free butter. Store wrapped in plastic wrap at room temperature for up to 3 days, or freeze slices for up to 3 months.

    ⏱️ 30 min

🔄 FODMAP-Friendly Swaps

Gluten-free all-purpose flour → Rice flour plus tapioca starch blend (2:1 ratio) with 1 teaspoon xanthan gum

Creates a similar texture if you don't have a pre-made blend available

Lactose-free butter → Rice bran oil or light olive oil (same amount)

Makes the bread dairy-free while maintaining moisture

Lactose-free milk → Canned coconut milk (small amounts are low FODMAP)

Adds richness and is naturally lactose-free

Caster sugar → Maple syrup (60ml) - reduce milk by 2 tablespoons

Pure maple syrup is low FODMAP and adds a deeper flavor

Brown sugar for swirl → Coconut sugar or additional caster sugar

Both are low FODMAP alternatives with slightly different flavor profiles

Eggs → 2 chia eggs (2 tablespoons chia seeds + 6 tablespoons water, let sit 10 minutes)

Makes the recipe vegan while maintaining binding properties

🔬 The Science Behind This Recipe

Why This Recipe Works for Your Gut

This banana bread is designed with your digestive system in mind, using carefully selected ingredients that are gentle on sensitive stomachs. Ripe bananas are naturally low in FODMAPs when kept to the right portion size (about one medium banana per serving), and they're packed with soluble fiber that acts as a prebiotic, feeding the beneficial bacteria in your gut without causing fermentation issues. The natural sweetness of bananas also means less need for added sugars, which can sometimes trigger digestive discomfort.

The gluten-free flour blend replaces wheat flour, which contains fructans that can cause bloating and gas in IBS-sensitive individuals. By using alternatives like rice flour or oat flour, this recipe eliminates a major FODMAP trigger while still creating that satisfying, tender crumb you expect from banana bread. Lactose-free butter provides the rich, moist texture without the milk sugars that many people struggle to digest, making this treat accessible even if you're sensitive to dairy.

Cinnamon adds more than just flavor—this warming spice has been traditionally used to support digestion and may help reduce inflammation in the gut lining. Eggs serve as a binding agent and protein source that's naturally FODMAP-free, while also contributing to the bread's structure without any digestive concerns. Together, these ingredients create a comforting baked good that satisfies your cravings without compromising your digestive wellness, proving that managing IBS doesn't mean giving up the foods you love.

📄

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