The last thing you need when your gut is in turmoil is a complex, or doubtful meal. That’s why it’s comforting to have these Low FODMAP Peanut Butter Banana Rice Cakes to turn to when you’re in the middle of an IBS flare-up. Easy to prepare and easy on the gut, they are an energy source that helps provide power without upsetting the stomach.
✅ Less is more, low FODMAP that is: Each and every ingredient is low FODMAP in the portion size listed making it easy on the gut.
✅ Gluten-free and dairy-free by design: Great for those with many food triggers.
✅ Even energy: Healthy fats from peanut butter, and simple carbs from rice cakes and banana provide a satisfying energy lift.
For even more flare-up-friendly inspiration, browse our Flare-Up Friendly Recipes and our What to Eat During an IBS Flare-Up. For more information on low FODMAP serving sizes for banana and nut butters check out the Monash University FODMAP App.
Sometimes the easiest pairings are the most salutary, and here is your recipe for proof.
Low FODMAP Peanut Butter Banana Rice Cakes
Equipment
- Butter knife
- Small plate
Ingredients
- 2 plain rice cakes check for low FODMAP certified or no added high-FODMAP ingredients
- 1 tbsp smooth natural peanut butter no added high-FODMAP oils or sweeteners
- 1/2 medium ripe banana firm/yellow stage
Instructions
Spread
- Spread the peanut butter evenly over the rice cakes.
Slice
- Slice banana into thin rounds and place over the peanut butter.
Enjoy
- Enjoy immediately or pack for a gentle on-the-go snack.
Notes
Nutrition Table:
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 210 kcal | — |
| Protein | 5 g | 10% |
| Carbohydrates | 22 g | 7% |
| Dietary Fiber | 3 g | 11% |
| Total Fat | 11 g | 17% |
| Saturated Fat | 2 g | 10% |
| Sodium | 90 mg | 4% |
| Potassium | 280 mg | 8% |
| Calcium | 10 mg | 1% |
| Iron | 0.8 mg | 5% |
| Omega-3 | 0.1 g | — |
| Sugar (Natural) | 7 g | — |
Important Notes:
- Stick to 1/2 a banana per serving to stay within low FODMAP limits.
- Ensure peanut butter is pure, natural, and free from high FODMAP additives like honey or HFCS.
- If you tolerate seeds well, sprinkle with chia or hemp for a nutrient boost.