What’s The Deal With Bananas And IBS?
A majority of people suffer from digestive issues like Irritable Bowel Syndrome (IBS). These people are generally recommended by medical professionals to eat a FODMAP diet. FODMAP means Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. In simple words, all of them are short chain carbohydrates and sugar alcohols that are not absorbed by the bodies of those who suffer from this bowel syndrome. Some examples of high FODMAP foods are dairy products, lentils, wheat, and artificial sweeteners. Upon eating foods high in FODMAP, bloating and abdominal pain, and diarrhea occurs. These people are therefore advised to stay away from such food items.
Among the many low FODMAP fruits, bananas were till now considered the best. But recent researches have sparked a question, are bananas low fodmap foods? Are they really as beneficial for people with IBS as they’re made out to be? Let’s find out.
Are Bananas Really Good for Those with IBS?
Bananas in fridge, Credit: Pixabay
Bananas were till now considered to be a low FODMAP item. That means bananas were bowel friendly foods recommended for those suffering from IBS. But the team behind the FODMAP diet has reanalyzed their composition and found ripe bananas to be high in FODMAP fructans. It means that they cannot be eaten in the low FODMAP diet except in minimal amounts, unlike before.
But don’t think about eliminating bananas entirely from your diet. The study has found that different forms of bananas like ripe, unripe, and dried bananas have different quantities of FODMAP fructans and are prescribed in a specific amount according to the new rules.
Which Bananas Can You Eat in a FODMAP Diet?
Different forms of bananas, Credit: Pixabay
We will answer your burning questions like are dried bananas low fodmap, are frozen bananas low foodmap, and the like.
Unripe bananas are still a low FODMAP option, and you can easily consume one unripe banana per day. Keep in mind that it is a medium and not large in size. Don’t even think of consuming a very ripe banana as it will cause you severe discomfort afterward. The same goes for dried bananas, of which you can eat no more than 30 grams.
Are Frozen Bananas Low FODMAP?
Bananas in fridge, Credit: Pixabay
Frozen bananas help you to consume ripe bananas before they turn overripe. Just keep in mind whenever you buy bananas to put them in the freezer. Freezing them will ensure that your bananas won’t become too ripe and high in FODMAP.
Are Cooked Bananas Low FODMAP?
Bananas for baking, Credit: Pixabay
Most of the recipes which require cooked bananas as their ingredient call for bananas that are too or moderately ripe. Such types of bananas are generally not allowed in the FODMAP diet.
People using cooked bananas for making items like bread and muffins should include no more than 1-2 bananas. This amount should turn out to be fine if you’re consuming only a serving of your bread or muffin.
Sugar bananas that are also known as ladyfinger bananas, are characterized by their short and fat appearance. As you know, the ripeness of bananas impacts their levels of FODMAP. The research concludes that ripe sugar bananas fall in the high FODMAP category. If your body reacts negatively while after eating them, then you should limit their intake.
If you were consuming or are currently ripe bananas regularly without facing any adverse effect on your digestive health, then there’s no need to cut them out of your diet. If, however, you’re feeling more bloated and constipated than usual, then it might be a good idea to reduce the number of bananas, as mentioned above. Usually, your body reacts within a timeframe of 6 to 24 hours. So assess your symptoms accordingly.