Are cooked bananas low in FODMAP? A Comprehensive Guide

January 7, 2026 •

4 min read

According to leading dietary research from institutions like Monash University, the FODMAP content of bananas is determined by ripeness, not the cooking process. So, are cooked bananas low in FODMAP? The key to enjoying this versatile fruit while following a low FODMAP diet is understanding how ripeness impacts its fermentable carbohydrate load and adjusting your portion sizes accordingly.

Quick Summary

The FODMAP level of bananas depends on ripeness, with cooking not affecting the fermentable carbohydrate content. Unripe bananas are safer in larger quantities, while ripe bananas are high in fructans and should be consumed in small servings to prevent IBS symptoms.

Key Points

Ripeness over Cooking: A banana's FODMAP content is determined by its ripeness, not the cooking method.
Unripe Bananas: Firm, unripe bananas remain low FODMAP in larger portions (approx. 100g) even after cooking.
Ripe Bananas: As bananas ripen, their fructan content increases significantly, requiring a much smaller serving size for cooked applications (approx. 35g).
Portion Control is Key: For low FODMAP success with cooked bananas, strictly adhere to the recommended portion sizes for the banana's ripeness level.
Consider Plantains: Unripe plantains, a different variety, are another low FODMAP alternative for cooking.
Monitor Your Tolerance: Individual tolerance varies, so it's crucial to listen to your body and adjust your intake during the reintroduction phase.
Use Trustworthy Resources: For the most accurate and up-to-date information on FODMAP content, always refer to a trusted source like the Monash University FODMAP Diet App.

The Ripeness Rule: How It Affects FODMAPs in Cooked Bananas

For anyone on a low FODMAP diet, the ripeness of a banana is the single most important factor determining its suitability, whether it's eaten raw or cooked. This is because as a banana ripens, its complex carbohydrates, particularly resistant starch, are broken down into simple sugars and fructans, which are a type of FODMAP.

The Science Behind Ripening

When a banana is green or firm, it contains a high concentration of resistant starch. This type of starch is not well absorbed in the small intestine and behaves more like fiber, leading to a low FODMAP count. As the banana matures and turns yellow, enzymes convert this resistant starch into simpler, more fermentable sugars like glucose and fructose, as well as fructans. It is the increased level of these fructans that makes ripe bananas a high FODMAP food in larger quantities.

Cooking Doesn't Change the FODMAPs

Many people assume that cooking a food can alter its FODMAP content. However, in the case of bananas, this is not true. Whether you boil, bake, or fry a banana, the cooking process does not change the inherent FODMAP level determined by its ripeness. A cooked unripe banana will remain low FODMAP, just as a cooked ripe banana will still contain high levels of fructans. The golden rule remains: focus on ripeness and portion size, not the cooking method.

Low FODMAP Cooking Methods for Bananas

When preparing cooked bananas on a low FODMAP diet, focus on using firm, unripe fruit and adhering to the correct portion sizes. Here are some methods you can safely use:

Boiling: This is a simple method, often used for unripe, starchy cooking bananas (plantains). Boiling them makes them soft and tender, ideal for savory dishes.
Baking: Baked bananas are a sweet treat. Baking unripe bananas with low FODMAP spices like cinnamon can create a delicious dessert. Remember to stick to the low FODMAP serving sizes for the ripeness level.
Pan-Frying/Caramelizing: You can pan-fry firm banana slices in a low FODMAP oil like coconut or olive oil. Be careful not to use overly ripe bananas, as they will become mushy quickly. Caramelizing can add a lovely flavor to porridge.
Steaming: Steaming is another gentle cooking method that works well for green bananas, often served savory.

Cooked Banana FODMAP Guide: Unripe vs. Ripe


Attribute	Unripe/Firm Common Banana (Cooked or Fresh)	Ripe Common Banana (Cooked or Fresh)
FODMAP Content	Low FODMAP	High FODMAP (specifically fructans)
Low FODMAP Serving Size	100g (approximately 1 medium banana)	35g (approximately 1/3 of a medium banana)
Carbohydrate Type	Mostly resistant starch	Primarily simple sugars and fructans
Texture	Firm and starchy	Soft and mushy
Suitable Uses	Savory dishes, baking ingredients	Small dessert garnishes, flavorings

Creative Low FODMAP Recipes Using Bananas

Low FODMAP Banana Pancakes: Mash a firm, just-yellow banana with eggs, cinnamon, and vanilla for a quick and easy low FODMAP breakfast.
Baked Banana with Cinnamon: Slice a firm banana in half lengthwise, sprinkle with cinnamon, and bake until tender. Serve with a sprinkle of brown sugar (in moderation).
Plantain Chips: Green plantains can be sliced thinly and baked to create crunchy, low FODMAP chips.
Low FODMAP Banana Bread: Use a recipe designed for the low FODMAP diet that uses firm bananas or a smaller portion of ripe ones, like those often found on specialized websites.

A Note on Plantains

For those who enjoy cooked starchy fruits, plantains are an excellent low FODMAP alternative. Unlike common bananas, plantains are typically cooked and are considered low FODMAP by Monash University, allowing for more generous serving sizes. They can be boiled, fried, or baked and used in both savory and sweet recipes. This provides a great option for people who miss the versatility of cooked bananas.

Conclusion: Navigating Cooked Bananas on a Low FODMAP Diet

Enjoying cooked bananas on a low FODMAP diet is entirely possible, but it requires mindful attention to two key factors: ripeness and portion size. Cooking does not alter the underlying FODMAP profile. By choosing unripe or firm bananas for larger servings and limiting yourself to a very small amount of ripe banana, you can safely incorporate this fruit into your diet. Always use resources like the Monash University FODMAP Diet App to stay updated on the latest portion size guidelines. With this knowledge, you can continue to enjoy delicious, banana-based meals without the worry of triggering IBS symptoms.

Important Reminder

Individual tolerance to FODMAPs can vary significantly. While unripe bananas are generally safe, always monitor your body's reactions and adjust your intake as needed during the reintroduction phase of the diet. For authoritative guidance and specific portion sizes, consult the official Monash University resources, accessible via their mobile application. This resource is essential for anyone following the low FODMAP diet strictly.

Visit the official Monash FODMAP website for more information on the diet and food guidelines

Frequently Asked Questions

Baked bananas can be low FODMAP, but their suitability depends on the ripeness of the banana and the portion size. Unripe bananas are low FODMAP in larger portions, while ripe bananas are high in fructans and must be limited to very small servings.

Yes, but only in very small portions. A low FODMAP serving of a cooked ripe banana is only about 35g (approximately 1/3 of a medium banana). Larger portions contain high levels of fructans and should be avoided during the elimination phase.

No, the cooking process, including frying, does not alter the banana's FODMAP level. The ripeness of the banana before cooking is the key factor. A fried unripe banana will be low FODMAP, while a fried ripe banana will still be high in fructans.

A low FODMAP serving of a firm, unripe common banana is approximately 100g, which is about one medium-sized fruit.

For a ripe common banana, a safe low FODMAP serving is much smaller, at around 35g. This is typically about one-third of a medium banana.

As bananas ripen, enzymes convert their resistant starch into fermentable sugars and fructans. This increase in fermentable carbohydrates is what raises the FODMAP content.

Yes, plantains are a low FODMAP option for cooking. According to Monash University, you can consume them freely, and they are a great alternative for savory dishes.

Check the ripeness. A banana is low FODMAP if it is green or firm and just yellow with no brown spots. Once brown spots appear, the FODMAP level, specifically fructans, increases significantly.