Thursday, April 18, 2013

Lower-Fructose Banana Bread

Low-FODMAP Banana Bread

So here's the thing with bananas: If they are unripe they have fructans (according to IBS-Free at Last!). As the bananas ripen, the starches (aka fructans) are converted to sugars. A ripe banana has about equal amounts fructose and glucose, so they are tolerable to some people with FM and IBS in small amounts. (See this Livestrong article for more detailed information). The glucose gives the fructose a "free ride," so to speak, across the small intestine wall.

If you are able to tolerate a small amount of banana like me, you should be able to tolerate this banana bread. It is sweetened with powdered dextrose and made with white rice flour and starches. Banana bread happens to be one of my most favorite treats. When I was in high school I would come home from school and find that my mom had made a loaf during the day. I'd cozy up with a magazine, a cup of hot cocoa and a slice of fresh banana bread for my after-school wind-down. Great memories. I'm glad I finally came up with a recipe good enough to share!

Lower-Fructose Banana Bread
makes 1 loaf
Low-FODMAP Banana Bread


2 ripe bananas
2 eggs
1/4 cup unsalted butter, melted
1 teaspoon vanilla extract
2/3 cup powdered dextrose (or 1/2 cup sugar)
2/3 cup white rice flour
3 tablespoons potato starch
3 tablespoons tapioca flour
1 teaspoon ground cinnamon (optional)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt


  1. Preheat oven to 300 degrees F. Lightly grease a 4"x 8" loaf pan. (If using sugar, increase temp to 350 degrees F)
  2. In a large bowl, mash the bananas with a fork. Add the eggs, melted butter and vanilla extract. Stir until smooth.
  3. In a medium bowl, sift together the dextrose, rice flour, potato starch, tapioca starch, cinnamon, baking powder, soda and salt.
  4. Add the flour mixture to the banana mixture and blend well.
  5. Pour batter into prepared loaf pan and bake for 60 to 65 minutes, or until a toothpick inserted near the center comes out clean. (If using sugar, bake 35 to 40 minutes at 350.)
  6. Cool and slice.


  1. I just discovered your blog and love it! Do you have a newsletter sign-up??? ;)

    1. Glad you like my blog! No, I don't have a newsletter, but you can follow me on Facebook (link is over on the right side).

  2. Can we replace potato starch with tapioca flour? It's easy to find tapioca flour in my area. So it would be total six tablespoons of tapioca flour. Thanks!

  3. Do you think it would work with just an GF all-purpose flour? I have that on hand so it would be easier, but I don't want to waste it in case it won't work.
    Looks yummy!

    1. Yes, it should work fine with an all-purpose flour. Use about 1 cup.

  4. What about xantam gum? It's not needed in this recipe?

    1. Nope, I designed the recipe to not require any gums since I am sensitive to them.