Do you like bananas? Although frequently praised for their nutritious content, the effects of bananas on digestive health are debatable. Although many diets include these fruits because of their high potassium content, there is a widespread worry that they could aggravate constipation.
The nutritional qualities of bananas and their possible influence on bowel movements will be discussed in this article as we explore the connection between regularity in digestion and bananas.
1. Why do People Love Bananas?
1.1 Bananas are Rich in Fiber
A fruit rich in fiber, bananas are beneficial to intestinal flora. It meets several of the dietary requirements for your health by including fiber, magnesium, and potassium. Eating them is convenient, and they are readily available. Fiber is highly advised to maintain a healthy digestive tract and a smooth bowel movement. A banana contains three grams of fiber, which is the thirty grams of fiber you need to eat every day for a healthy gut.
Remember that bananas naturally contain acid. Therefore, avoid eating it right before bed. Bowel troubles could result from it.
1.2 Green Bananas Consist of Resistant Starch in High Number
Only when eaten while still green can bananas make you feel constipated.
Resistant Starch, a complex carbohydrate not broken down in the small intestine, is abundant in bananas before they ripen. Alternatively, it ferments in your large intestine, nourishing your microbiome or healthy gut flora. It is beneficial to feed these bacteria. They generate short-chain fatty acids, which support a healthy digestive system and enhance metabolism.
The binding action of resistant starch makes your excrement more substantial. Green bananas can, therefore, make you constipated, especially if you have irritable bowel syndrome (IBS). Nearly half of IBS patients blamed bananas for their constipation, according to a research published in the European Journal of Gastroenterology.
Since green bananas give stools more volume, they have also been used to cure diarrhea.
For context, if you are experiencing problems, you probably can’t blame a single green banana. You are probably not aware of the several reasons why people get constipated, including:
- Not consuming adequate water
- Absence of physical activity
- Low consumption of fiber
- Leaving your throne at home to travel
- Purchase ripe bananas if you need them but don’t want to strain yourself when using the restroom.
Do Bananas Provide Relief from Constipation?
Eating bananas can indeed help relieve constipation. There is a catch: you should try to consume ripe bananas. Look for yellow bananas with brown patches when you go to the shop. They ought to be holding their shape but only beginning to soften.
The resistant starch in bananas is transformed into sugars as they ripen. About 3 grams of fiber from fully ripe bananas can aid in constipation relief. Because bananas contain soluble fiber, which draws water into the digestive tract, the excrement becomes soft and simple to pass. Thus, your bananas become a natural laxative after a few days.
Benefits of Bananas for Constipation
These are some of the benefits of having bananas for constipation:
- High in fiber and gives the body essential minerals.
- Potassium, found in bananas, also aids in constipation relief.
- Its ability to absorb water from nutrients facilitates simple, smooth bowel movements.
Do Banana Shakes Work Well to Relieve Constipation?
On the internet, there is debate concerning banana shakes. Some claim that consuming milk and bananas together is not a good idea. Some say that you have to drink milk and then eat a banana twenty minutes later. It could result in stomach issues. In contrast, some have used it as a constipation remedy. However, neither of them is supported by credible studies.
Bananas to Eat for Constipation – Ripe or Unripe
Ripe bananas, semi-ripe bananas, and unripe bananas are the three varieties of bananas. Green, yellow, and brown are the colours that some people use to distinguish between them.
- Green Bananas: Green Bananas indicate that they are not fully ripe and have an excessive amount of starch, which might cause dyspepsia.
- Yellow bananas are high in antioxidants and easier to digest when they become yellow. Because they contain soluble fibre, ripe bananas help to smooth out your digestive tract.
- Brown Bananas: These final constipation-relieving stages of bananas are when they begin to become brown. Their soluble fibre absorbs water, has the highest antioxidant content, and ensures a very easy-to-pass stool.
Do Bananas Help Your Digestive System?
Bananas have a lot of health benefits for your digestive system. First of all, prebiotics, which promote the growth of beneficial bacteria necessary for digestion, are abundant in bananas.
Because of their high dietary fibre content, bananas are surprisingly satisfying for only 100 calories. A banana in the morning can help you feel fuller and have carb cravings throughout the day as opposed to sugary cereals or doughnuts.
Last but not least, a 2011 study discovered that eating bananas dramatically decreased bloating and stomach pain in comparison to a control group.
2. Surprising Connection Between Bananas and Digestive Wellness
Even though they are a fruit that is both nutritious and adaptable, most people are not likely to directly associate bananas with constipation. The high fiber content and other nutrients help maintain healthy digestive systems. It’s important to keep in mind, though, that everyone’s response to food can differ. For individualized dietary advice, speak with a healthcare provider if you discover that bananas or any other food badly impacts your digestive system. Maintaining optimal gut health still requires a balanced diet and adequate fluids.