A naturally sweet, fluffy pancake that works during the low-FODMAP elimination phase and beyond. Unripe bananas are low-FODMAP (the fructans increase as the banana ripens), oats are low-FODMAP in moderate portions, and eggs provide the structure. A breakfast that feels like a treat and is genuinely gut-friendly.
Blend oats in a blender until they form a rough flour. Add banana, eggs, baking powder, cinnamon and salt. Blend until smooth. The batter will be thick.
Heat a non-stick pan over medium heat and add a little coconut oil.
Spoon 2–3 tablespoons of batter per pancake into the pan. Cook for 2–3 minutes until bubbles appear on the surface, then flip and cook for a further 1–2 minutes.
Serve with fresh strawberries and blueberries (both low-FODMAP) and a small drizzle of pure maple syrup.
Why this recipe works
Ripe bananas are high in fructans and become increasingly high-FODMAP as they ripen and the resistant starch converts to sugars. Unripe or just-ripe bananas — slightly green, firm — are low-FODMAP in a serving of up to one medium banana. This recipe uses two bananas across two servings, which keeps each portion within low-FODMAP limits. Oats in a 52g portion are also low-FODMAP, making them one of the most versatile and gut-friendly grains for IBS.
Michelle works with women managing gut health, chronic illness and immune conditions through 1:1 health coaching.
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