As someone who loves bananas, I was happy to learn that they can be included in a low FODMAP diet. However, the answer to whether bananas are high or low FODMAP is a bit complicated.
Unripe bananas, with a greenish color and firmer texture, are low FODMAP. This is because unripe bananas contain fewer oligo-fructans, which are a type of FODMAP. According to the Monash University FODMAP app, an unripe banana weighing 100 grams is considered low FODMAP and should be well-tolerated by most people with IBS.
On the other hand, ripe bananas are high in oligo-fructans and are therefore high in FODMAPs. The same Monash University app lists a ripe banana weighing 100 grams as high FODMAP. However, this doesn't mean that ripe bananas are completely off-limits for people following a low FODMAP diet.
In fact, Monash University states that a third of a ripe banana, or around 33 grams, is low in FODMAPs and should be well-tolerated by most individuals with IBS. This means that while you may need to limit your intake of ripe bananas, you don't necessarily have to give them up altogether.
It's also worth noting that the FODMAP content of bananas can vary depending on the ripeness and size of the fruit. For example, a small banana may be low FODMAP even when it's fully ripe. It's important to consult the Monash University FODMAP app or work with a registered dietitian to determine the appropriate portion sizes and types of bananas to include in your diet.
In summary, unripe bananas are considered low FODMAP, while ripe bananas are high FODMAP. However, a third of a ripe banana is low in FODMAPs and may be well-tolerated by most people with IBS. As with any food on a low FODMAP diet, it's important to be mindful of portion sizes and to consult with a healthcare professional to determine what's best for you.