monash university app update - are bananas low FODMAP - karlijnskitchen.com

Are bananas low FODMAP?

Before 2017, bananas were considered low FODMAP in quite a large serving. In 2017, Monash University retested bananas and after that, the safe serving size of ripe bananas was drastically lowered.

Bananas can still be eaten on the low FODMAP diet. But the amount that you can eat depends on the ripeness of the banana.

Retesting bananas

Monash University retests products regularly because changes in agriculture and the environment can influence the FODMAP levels in food.

One thing that Monash states in their article about retesting bananas is that the fructan content in bananas increases when they are stored and ripened in cold storage.

A practice that is common nowadays is to make sure that bananas ripen even and reach the consumer in a good state.

Because of the above and because many people reported discomfort after eating ripe bananas, Monash decided to retest them.

Are bananas high in FODMAPs?

When bananas become high in FODMAPs depends on the ripeness of the banana.

Monash University says the following about bananas in their app:

  • Banana, common, firm: a serving of 100 grams (1 medium banana) is low FODMAP. At 110 grams a serving contains a moderate amount of fructans.
  • Banana, common, ripe: a serving of 35 grams (1/3 medium banana) is low FODMAP. At 45 grams a serving contains a moderate amount of fructans. At 100 grams it contains a high amount of fructans.
  • Banana, sugar, firm: a serving of 112 grams (1 medium banana) is low FODMAP.
  • Banana, sugar, ripe: a serving of 112 grams (1 medium banana) is low FODMAP.

As you can see, an unripe banana is safe to eat. As soon as a banana is ripe, the safe serving size drastically decreases from 100 grams to 35 grams.

So you can only eat about 1/3 of a ripe banana.

How to know when a banana is ripe or unripe?

A banana is still considered unripe when a little green is still visible at the top or bottom of the banana.

Just as in the picture below.

When a banana looks like in the picture below, you should be able to eat 100 grams of the banana as a safe low FODMAP serving.

A banana is considered ripe when it is yellow and has some brown spots. As you can see in the picture below.

When a banana looks like this, it is safest to stick to a serving size of a maximum of 35 grams.

When the banana is even more brown it is very ripe or overripe.

What are sugar bananas?

Sugar bananas or lady finger bananas are smaller and slightly thicker bananas. As you can see in the picture below.

Monash University has also tested these bananas. Both firm and ripe these bananas are considered to be low FODMAP in a serving of 1 medium banana.

Other banana products

Monash University also names a few other banana products in the app:

  • Banana chips: banana chips are low FODMAP in a serving of 30 grams (15 chips). At 34 grams (17 chips) a serving contains a moderate amount of fructans.
  • Green banana flour: green banana flour is low FODMAP in a serving of 100 grams.
  • Banana blossom/heart, canned and drained: this is considered low FODMAP in a serving of 75 grams (1/3 cup) per meal. This food remains low in FODMAPs in a serving size of up to 500 grams.

I tolerate bananas well, should I stop eating them?

It is important to realize that personal tolerance levels can differ in people with IBS.

If you have always been eating ripe bananas and you never had problems with them, then there is no reason to stop eating them.

But if you feel like you are reacting to bananas. Then it is good to check how ripe your bananas are when you usually eat them and to stick to the recommended serving size.

If you have done the reintroduction phase of the diet and you found out that you react to fructans well, then you might be able to tolerate a larger serving of unripe or ripe bananas.

I hope this helps to understand better how bananas can be incorporated into a low FODMAP diet!

Other blogs about the FODMAPs in foods

Would you like to read more about whether certain foods are low FODMAP and in what quantities? Check out the articles below:

Fruits and vegetables

Dairy and grains

Other foods and drinks

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