Banana coconut pudding started as a practical solution during the early weeks of an elimination diet — when every ingredient had to earn its place and there was no room for error. The natural sugars in a perfectly ripe banana, combined with the creamy fat of full-fat coconut milk, create a texture and sweetness that satisfy a craving without triggering the blood sugar spikes that often accompany honey, maple syrup, or dates. It's one of those rare desserts that aligns with both Paleo and the Autoimmune Protocol (AIP) without needing any added sweetener.
Ingredients
- 2 large ripe bananas (the peel should have brown spots, not just yellow)
- 1 can (400 ml) full-fat coconut milk — look for a brand without guar gum or other thickeners
- 1 tablespoon gelatin (grass-fed, from pastured animals) — optional, for a firmer set
- 1 teaspoon vanilla extract (alcohol-free, or scrape a vanilla bean)
- Pinch of sea salt
That is the entire list. No coconut sugar, no dates, no honey. The banana does all the sweetening work. If you are in the early strict elimination phase of AIP, confirm that your vanilla extract is alcohol-free (many commercial extracts contain grain alcohol, which can be problematic). Alternatively, use the seeds from half a vanilla bean.
Why These Ingredients Work for Paleo and AIP
Bananas are a staple fruit on the AIP because they are easily digestible when ripe, provide potassium and vitamin B6, and contain resistant starch when slightly green — which feeds beneficial gut bacteria. On AIP, the emphasis is on nutrient density without provoking an immune response. Bananas are low in lectins and free of the seed-based compounds that are eliminated during the protocol. Coconut milk supplies medium-chain triglycerides (MCTs) that are gentle on the liver and provide quick energy without requiring bile salts for digestion. For individuals with compromised fat digestion — common during autoimmune flares — MCTs are often better tolerated than long-chain fats from nuts or seeds.
Gelatin is included here as an optional thickener. It adds glycine and proline, amino acids that support the intestinal lining. If you are following a strict AIP elimination phase, gelatin from grass-fed sources is generally well accepted. However, some people react to gelatin because it is derived from animal connective tissue and can trigger histamine responses if the source is not fresh. If you suspect histamine intolerance, omit the gelatin and the pudding will still set — it just remains softer, more like a mousse.
Step-by-Step Instructions
- Peel the bananas and break them into chunks. Place in a blender or food processor.
- Add the coconut milk, vanilla, and salt. Blend until completely smooth — about 30 seconds.
- If using gelatin: sprinkle the gelatin over 2 tablespoons of cold water in a small bowl. Let it bloom for 5 minutes. Then gently warm the bloomed gelatin in a small saucepan over low heat until it liquefies — do not boil. Add the liquid gelatin to the blender and pulse to combine.
- Pour the mixture into four small ramekins or a single glass dish. Refrigerate for at least 4 hours, preferably overnight.
- Before serving, top with a sprinkle of unsweetened shredded coconut or a few thin banana slices if you tolerate them.
The pudding will keep in the refrigerator for up to three days. It does not freeze well because the coconut milk separates upon thawing.
Notes on Digestibility and Food Sensitivity
Bananas are a moderate FODMAP food when ripe, containing fructans and excess fructose. For individuals with SIBO or IBS, a fully ripe banana (with brown spots) may trigger bloating because the resistant starch has converted to simple sugars. If you are in the early elimination phase of AIP and also suspect small intestinal bacterial overgrowth, you might try using a slightly green banana instead. The green banana will be less sweet, but you can compensate by adding a small amount of green banana flour (which is AIP-compliant) to thicken and add a mild sweetness from the natural sugars that develop during cooking. Alternatively, swap the banana for peeled and cooked ripe plantain — plantains are lower in FODMAPs and still AIP-friendly.
Coconut milk can be a hidden source of guar gum or carrageenan, both of which can irritate a sensitive gut. Always read the label. The best option is coconut milk sold in BPA-free cans with only coconut and water as ingredients. If you cannot find a gum-free brand, you can make your own by blending fresh coconut meat with water and straining it, though that changes the texture of the pudding.
For those who are reintroducing foods after a strict elimination period, this pudding provides a clean test for both banana and coconut tolerance. The principles of elimination diets we covered in our 2014 Australian AIP post still apply: introduce one new ingredient at a time, eat a small portion in the morning on an empty stomach, and monitor symptoms for the next 72 hours. If you are already confident that bananas and coconut are safe, then the pudding itself can be a benchmark for how well you tolerate gelatin and vanilla.
Reintroduction Considerations
If you are using this pudding as part of a structured reintroduction phase, keep the recipe as plain as possible — no added toppings, no extra spices. After you confirm tolerance to the base ingredients, you can experiment with additions like cinnamon (which is AIP-compliant and may help stabilize blood sugar) or a small handful of fresh mint leaves blended in for a cooling effect. Avoid adding any sweetener, even if the banana seems not sweet enough; the goal is to retrain your palate to appreciate the natural sweetness of fruit without relying on caloric sweeteners.
One common mistake is to use frozen bananas in this recipe. Frozen bananas release more water during blending, resulting in a thinner pudding that may not set well even with gelatin. If you only have frozen bananas, thaw them completely and drain any excess liquid before blending. Alternatively, use the frozen bananas to make a dairy-free, AIP-friendly ice cream by blending them with coconut milk and skipping the gelatin entirely — that makes a different dessert, but one that is equally sweetener-free.
For those managing bloating or digestive discomfort, portion size matters. A full serving of this pudding (one ramekin) contains about 15 grams of carbohydrates from the banana. If you are on a low-carb or ketogenic version of Paleo, you may want to halve the banana and add an extra tablespoon of coconut oil to increase the fat content. However, that will alter the sweetness and texture. The recipe as written is designed to be a balanced treat that fits within a standard AIP framework without pushing macronutrient boundaries.
If you experience any adverse reaction after eating this pudding, consider whether the banana was too ripe (causing a rapid sugar absorption) or whether the coconut milk contained a thickener. Keep a food diary to track these variables. The goal is not to eliminate all possible triggers, but to learn which specific factors — ripeness, brand, preparation method — influence your personal digestive comfort.
To keep this pudding gut-friendly for longer, store it in individual portions and always check the coconut milk label before buying. If you're testing a new brand, make a small batch first. And if you find that even ripe bananas bother you, try the green banana or plantain swap — it's a simple switch that can make all the difference. Persistent digestive symptoms, autoimmune flares, or unexplained reactions should still be discussed with a healthcare provider who understands elimination diets. This recipe is one tool among many, but it's a reliable one when you need a sweet treat that stays within your boundaries.
