Until recently coconut was listed as an 'avoid' on the low FODMAPs diet because it contains polyols - however under the revised food list (from Monash University) it's been included as a safe to eat food on the FODMAP diet plan because the amount of polyols coconut contains is very small. You'd have to eat a whole tree's worth of coconuts to consume a significant enough amount of polyols to be a problem! Having said all that, if you find coconut does irritate your IBS in anyway you can switch the coconut in this recipe for ground almonds.Ingredients:
250g ripe bananas (about 3 medium ones)
200g gluten free flour
175g soft brown sugar
3 large eggs whites
50g dessicated coconut
100ml rice milk
1tsp gluten free baking powder
1tsp vanilla extract
1/4 tsp salt
1tsp ground cinnamon (optional)
Pre-heat the oven to 180C. Grease a 1lb loaf tin.
Put all of the ingredients in a blender or food processor and blitz until well combined and no large pieces of coconut remain.
Pour the batter into the greased loaf tin and bake for around 30-35 minutes or until well risen. lightly browned and firm to touch. If the cake looks like it is browning too quickly during cooking, cover with tin foil for remaining cooking time.
Leave to cool in tin for 10 minutes before turning out onto a wire rack to cool fully.
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