Bananas, especially undercooked bananas, contain high levels of resistant starch and pectin - two types of fiber that act as prebiotics, feeding beneficial gut bacteria.
A 4-week diet of 1 banana/day helps increase the amount of bifidobacteria - a group of beneficial bacteria in the colon by 25%. This group of bacteria plays an important role in reducing inflammation, supporting digestion and enhancing the intestinal immunity.
The EFSA (European Food Safety Authority) also appreciates the role of prebiotics from bananas in preventing constipation, reducing bloating and supporting regular bowel movements, thereby helping to naturally clean the intestines without the need for medication.
The digestive system and the skin are closely linked through gut- consideration (gutskin acid). When the intestines are healthy and not inflamed, the skin also has less acne, less irritation and is brighter.
Bananas are rich in vitamin C and dopamine a powerful antioxidant.
A diet that contains antioxidant-rich fruits like bananas helps reduce skin inflammation, increase elasticity and improve the ability to regenerate skin laoce cells.
Bananas also provide vitamin B6, potassium and magnesium micronutrients that help balance electrolytes, reduce oxidative stress and maintain natural moisture in the skin.
According to the American Dietetic Association's recommendation, you should choose ripe bananas (not too soft, not have many brown spots) to ensure the highest resistance to starch and prebiotics.
Overripe bananas will have higher free sugar content and less fiber, which is not optimal for the intestines.
The best time to eat is in the morning or mid-afternoon, when the digestive system is working effectively. Bananas can be eaten with unsweetened yogurt or oatmeal to increase the effectiveness of adding probiotics and fiber to the intestines.
People with a history of diabetes should limit the amount of ripe bananas and eat them with protein (such as chia seeds, almond butter) to slow down the absorption of sugar.
A 2023 study at Osaka Medical University (Japan) conducted on over 120 people with digestive-functional disorders showed that after 4 weeks of eating 2 bananas/day, the trial group had a significant reduction in constipation, acne and dry skin compared to the control group.
The study also shows that the banana group improves glutathione levels an important antioxidant for the skin by 18% compared to before the intervention.
