Banana Oat Energy Bars (Low FODMAP)
Naturally sweet, chewy energy bars made with just 5 simple ingredients. Perfect for IBS-friendly snacking on the go, with no refined sugar needed!
These bars are carefully portioned to be low FODMAP when limited to ONE bar per day. Bananas contain moderate FODMAPs (fructans and oligosaccharides) when consumed in large amounts—one-third of a large banana (about 35g) is considered low FODMAP. Each bar contains approximately 17g of banana (200g total ÷ 12 bars), which is within safe limits. Use firm, just-ripe bananas rather than very spotty ones, as riper bananas contain higher fructose levels. Sultanas are low FODMAP at 13g per serving; each bar contains about 8g (100g ÷ 12 bars). Oats are low FODMAP at 52g per serving; each bar contains about 17g (200g ÷ 12 bars). Maple syrup is low FODMAP at 2 tablespoons total for the entire recipe, which equals less than 1/2 teaspoon per bar. Butter is naturally lactose-free and safe. The combination of these ingredients in the specified portions makes each individual bar low FODMAP, but consuming multiple bars in one sitting would exceed safe FODMAP thresholds. Always stick to the one-bar-per-day recommendation.
Finding grab-and-go snacks that are both IBS-friendly and genuinely delicious can feel like searching for a unicorn. These banana oat energy bars solve that problem beautifully. With just five wholesome ingredients and no refined sugar, they're proof that eating low FODMAP doesn't mean sacrificing flavor or convenience.
What makes these bars special is their natural sweetness from ripe bananas and a touch of maple syrup, creating a perfectly balanced treat that won't trigger digestive distress. The oats provide sustained energy and a satisfying chew, while sultanas add little bursts of fruity sweetness throughout. Unlike commercial granola bars loaded with high-FODMAP ingredients like honey, dates, or inulin, these are completely safe for sensitive stomachs when enjoyed in the recommended portion.
The key to success here is portion control. While each individual ingredient is low FODMAP in the amounts used, some components like bananas and sultanas contain moderate FODMAPs in larger quantities. That's why these bars are portioned to give you maximum flavor while keeping your gut happy. One bar per day is the sweet spot.
These bars are incredibly versatile too. Pack them in lunchboxes, stash them in your gym bag, or keep a container at your desk for that mid-afternoon energy slump. They stay fresh for three days at room temperature, and you can even freeze them for longer storage. The texture is perfectly chewy with slightly crisp edges, and the banana flavor deepens as they cool, creating an almost caramelized sweetness that makes them taste far more indulgent than their simple ingredient list suggests.
🥗 Ingredients
Metric
- butter 100g, plus extra for greasing the tin
- maple syrup 2 tablespoons (pure maple syrup, not pancake syrup)
- rolled oats 200g (use certified gluten-free if needed)
- sultanas 100g (golden raisins work equally well)
- ripe bananas 2 large, mashed until smooth (about 200g peeled weight total)
Imperial
- butter 100g, plus extra for greasing the tin
- maple syrup 2 tablespoons (pure maple syrup, not pancake syrup)
- rolled oats 200g (use certified gluten-free if needed)
- sultanas 100g (golden raisins work equally well)
- ripe bananas 2 large, mashed until smooth (about 200g peeled weight total)
👨🍳 Instructions
- 1
Prepare your baking tin
Preheat your oven to 190°C (375°F or 170°C fan-forced). Generously grease a 20cm square baking tin with butter, then line it with baking paper, allowing the paper to overhang the sides slightly for easy removal later. Alternatively, use a silicone baking liner for even easier cleanup.
⏱️ 5 min - 2
Melt the butter and syrup
Place the butter and maple syrup together in a large microwave-safe bowl. Microwave on high for 40 seconds, then stir well. If the butter hasn't completely melted, return to the microwave in 10-second intervals until fully liquefied and the mixture is smooth. The residual heat will help combine the ingredients evenly.
⏱️ 2 min - 3
Combine all ingredients
Add the oats, sultanas, and mashed bananas to the melted butter mixture. Using a sturdy wooden spoon or silicone spatula, mix thoroughly until every oat is coated and the mixture is evenly combined. The bananas should be well distributed throughout, creating a sticky, cohesive mixture that holds together when pressed.
⏱️ 3 min - 4
Press and prepare for baking
Transfer the oat mixture into your prepared baking tin. Using the back of a spoon or your hands (lightly dampened to prevent sticking), press the mixture firmly and evenly into the tin, ensuring the corners are well filled and the surface is level. Cover the tin tightly with aluminum foil to prevent the top from browning too quickly.
⏱️ 5 min - 5
Bake to perfection
Bake the covered tin for 20 minutes, then carefully remove the foil and continue baking for an additional 10 minutes. The bars should be golden brown around the edges and set in the center when done. The total baking time is 30 minutes.
⏱️ 30 min - 6
Score and cool
Remove the tin from the oven and, while still warm, use a sharp knife to score the surface into 12 equal pieces, cutting about halfway through the depth. Don't cut all the way through yet—this scoring makes clean cutting much easier once cooled. Allow the bars to cool completely in the tin, which will take about 1-2 hours. Once fully cooled, use the scored lines to cut through into individual bars.
⏱️ 90 min - 7
Store properly
Store the cooled bars in an airtight container at room temperature for up to 3 days. For longer storage, wrap individual bars in parchment paper and freeze for up to 2 months. Thaw at room temperature for 30 minutes before enjoying.
0
🔄 FODMAP-Friendly Swaps
For dairy-free diets, though butter is already low in lactose and generally well-tolerated
For variety or if you prefer chocolate; use dairy-free chocolate chips if needed
For a lower glycemic option; rice malt syrup is low FODMAP and provides similar binding properties
🔬 The Science Behind This Recipe
The FODMAP content in these bars is carefully balanced through precise portioning. Bananas contain fructans and excess fructose, which become problematic in larger amounts. A firm, slightly underripe banana contains less fructose than a very ripe, spotted one. Monash University testing shows that one-third of a medium banana (about 35g) is low FODMAP. Each bar contains approximately 17g of banana, well within safe limits. Sultanas are low FODMAP at 13g per serving, and each bar contains about 8g. Rolled oats are low FODMAP at 52g per serving, with each bar containing roughly 17g. The soluble fiber in oats, called beta-glucan, can actually help regulate digestion and promote beneficial gut bacteria without triggering FODMAP symptoms. Maple syrup is low FODMAP at up to 2 tablespoons per serving because it's primarily sucrose, a FODMAP-friendly sugar that's easily absorbed in the small intestine. The butter provides fat that slows digestion slightly, helping prevent rapid sugar absorption. When combined in these specific proportions, all ingredients work synergistically to create a genuinely low FODMAP snack that provides sustained energy without digestive distress.
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