Many people think that eating bananas will cause constipation, but the reality shows the opposite. Bananas - a popular and nutritious fruit - can help support digestion and improve intestinal health if used properly.
According to nutritionist Allison Herries, RDN, bananas contain both soluble and insoluble fiber, two important factors that help soften stools and promote bowel movements. "The soluble fiber in water forms a gel, which helps slow digestion, while the insoluble fiber creates volume for stools, making it easier for stools to move through the digestive tract," explains Herries.
An average banana provides about 2.6g of fiber, equivalent to about 10% of your daily fiber needs, along with potassium and water, supporting electrolyte balance and rehydration, two essential factors in preventing and treating constipation.
However, the amount of bananas eaten also needs to be controlled. Consuming too many bananas per day, especially green bananas, can have the opposite effect. Unripe bananas contain resistant starch, an indigestible form of starch that can cause bloating, indigestion or constipation in some people if eaten too much.
An interesting point is that bananas can be useful for both people with diarrhea and constipation. When you have diarrhea, the soluble fiber in bananas will thicken stools, helping to control the condition. When you have constipation, soluble fiber will retain water and soften stools, making it easier to get rid of them.
In addition, expert Herries also noted that: Bananas are only part of a healthy diet. Don't expect a single food to completely solve constipation." Increasing your water intake, exercising regularly, and maintaining a diet rich in overall fiber from many sources (frog, vegetables, whole grains) are necessary for a healthy digestive system.
Eating one to two bananas a day is not only safe but can also improve digestive function if combined with a healthy lifestyle. Although bananas are not a "medicine" for the intestines, if consumed properly, they are a simple, natural and effective choice in supporting the prevention and treatment of constipation.
