Low-FODMAP Banana Bread

Looking for a performance enhancing, delicious snack? Our banana bread is just the thing for you! This recipe is vegan, gluten-free and tummy-friendly, containing only low-FODMAP ingredients.

Banana bread has been my favourite snack ever since childhood. This recipe has been modified, tested and changed many times over the years and this recipe was originally inspired by My New Roots. It is a balanced combination of healthy, nutritious ingredients and a cozy taste of sweetness and spices. It contains lots of bananas to give it a tender and moist structure and a deep flavour. This banana bread is so delicious that it could be served as a dessert, but it has great nutrition for athletes as well. It contains many health beneficial and performance boosting ingredients.

When eating banana bread (or any form of bananas really) before a longer race or training session, it pays off to choose unripe bananas. These greenish ones are not so commonly used in baking, but they contain resistant starch which can be of benefit in long bouts. Resistant starch helps you to maintain your fluid balance by storing water and electrolytes in your large intestine. This way you have a “secret” water reserve to keep your body hydrated during exercise.

Resistant starch also acts as a prebiotic in your gut releasing beneficial short chain fatty acids which promote a healthy colon. Unlike most prebiotics, resistant starch is well tolerated as it is slowly fermented over time. The gradual release of gas does not result in bloating and discomfort as with FODMAPs. Also, unripe bananas have a lower fructose level than ripe ones. Read more about resistant starch in here and here.

Low-FODMAP ingredients and good carbohydrates

Unripe bananas and oat flour contain good carbohydrates and fiber which give you energy and keep your gut healthy. Maple syrup has a FODMAP-safe sugar profile having more glucose than fructose. It is also a mineral rich sweetener choice and has flavour that balances out the chalkiness of the bananas. Nuts and nut butter add healthy fats and protein along with some texture to the bread. Cinnamon and ginger have compounds that play a role in inhibiting unwanted muscle contractions and cramps during exercise. So these spices are a great add on to fuels during a race or exercise. Dark chocolate contains polyphenols which decrease the oxidative stress in the body and increase the nitric oxide activity in the body which is believed to have a beneficial effect on athletic performance. But hey - most of all it is a sure-shot taste combination with bananas!

We have enjoyed this banana bread before, during or after training sessions. Wherever the path takes us, banana bread surely will give a yummy energy boost when it is needed. Also, with a cup of sleepy infusion tea, banana bread is a great late snack before going to bed.

 

BANANA BREAD (VEGAN, GLUTEN FREE, LOW-FODMAP)

Makes 1 loaf

  • 5 unripe bananas

  • 6 tablespoon canola, coconut or rapeseed oil

  • 6 tablespoon maple syrup

  • 1/2dl plant milk

  • 5dl wheat free flour (we use a gluten free mixture of oat and potato flour)

  • 1 teaspoon baking powder

  • 1 teaspoon bicarbonate

  • 2 teaspoon cinnamon

  • 1 teaspoon ginger

  • 1/2 teaspoon nutmeg

  • 1/2 teaspoon ground cloves

  • 1 teaspoon vanilla powder

  • 1/2 teaspoon salt

Additional:

  • 100g dark chocolate chopped

  • 1dl raisins

  • 1dl chopped walnuts

  • 1dl blueberries

  • peanut butter or almond butter to swirl on the top or spread on the bread

  • 1 banana for decoration

Start by mixing bananas, oil, maple syrup and plant milk in a blender until smooth. (If you don’t have a blender, you can smash the bananas with a fork and combine together with your wet ingredients).

In another bowl mix together all the dry ingredients. Add the wet mixture to the dry ingredients and combine until all is mixed together well. Add the chocolate, chopped nuts, raisins, nut butter and/or blueberries according to taste. For decoration slice one banana in half lengthwise and place on top of the bread.

Bake in a bread or cake form at 180C for 30-60 minutes checking regularly until a toothpick comes out clean. Let cool and enjoy!

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