Bananas are among the most widely consumed fruits in the world and for good reason. People love the sweetness of bananas, they are convenient to carry around on the go, and they offer many health benefits.
But the question is: do bananas cause constipation or do they relieve constipation? But it’s not quite so clear cut and easy to say that bananas are a “good” or “bad” fruit for digestion.
Research shows that we digest bananas a bit differently depending on time of ripeness of the bananas, our own digestive health, and our overall diets.
The Role of Fiber in Bananas
Bananas provide both soluble fiber and insoluble fiber, two types of dietary fiber, each of which has generally different digestive health benefits. A medium banana contains approximately 3.07 grams (g) of fiber, making them a comparatively high source of fiber.
Soluble fiber retains water in the intestine to form a gel, which helps soften stool and allows it to be easier to move along. Insoluble fiber is incredibly important for adding bulk to stool, which helps the stool pass more effectively through the digestive tract.
Since adequate fiber is essential for regular bowel movements, bananas in general are not inherently constipating. However, the type of fiber present in a banana shifts as it ripens, which is why the effect on digestion can vary.
Bananas Are Rich In Resistant Starch
Approximately 70% to 80% of an unripe banana’s dry weight is made up of carbohydrates. This is largely made up of resistant starch. A complex carbohydrate with characteristics similar to fiber is resistant starch.
It acts as food for beneficial gut bacteria, enhances the development of short-chain fatty acids, and may improve total bowel function.
However, resistant starch also has a firming effect on stools. For those who tend towards slower digestion or already have constipation, consuming a large volume of unripe bananas may cause firmer stool.
That does not mean green bananas cause constipation for everyone; it simply means they could aggravate constipation in already at-risk individuals. On the other hand, unripe bananas are often recommended for those with loose stools or diarrhea because of their binding qualities.
Ripe Bananas and Digestive Ease
As bananas ripen, resistant starch is converted to simple sugars, such as glucose and fructose, which changes the fruit to being softer, sweeter, and easier to digest.
A person who primarily eats greenish bananas may experience firmer stools, while those who eat yellow or spotted bananas are more likely to experience the stool-softening effects.
Water intake in necessary
It’s worth mentioning that fiber does not regulate digestion by itself. Adequate fluid intake is a consideration. Fiber is highly absorbent of water; without drinking enough liquids, your stool can become dry and hardened.
For example, an individual eats several bananas every day, but not enough fluids and may want to blame bananas for constipation when the true story is that liquids are relatively low.
Not all digestive systems are the same
Some people will be more sensitive than others to particular fibers or starches, and cases of digestive distress vary greatly from individual to individual.
People suffering from conditions like irritable bowel syndrome (IBS) will often report that bananas especially the unripe ones exacerbate their condition. In this situation, it is not the banana in and of itself that is responsible for the individual’s overall experience but the underlying sensitivity that dictates their response to the banana.
Children, and older adults, are often viewed differently when it comes to bananas. Parents have even reported that bananas cause their kids constipation, at least in large quantities.
For older adults, however, the digestive process tends to slow down as we age, and bananas are usually assumed to be safe, providing energy, with fluid and dietary variety assumed for proper digestion.
Myths Versus Facts
The concept that bananas universally cause constipation is more myth than fact. It’s important to understand the factors of ripeness, individual’s gut health, and eating pattern that create that conflation.
They can be either a mild stool-firming agent (when unripe), or a stool-softening agent (ripe). Bananas are not a cause of constipation, but will serve a purpose that is context dependent.
Practical Recommendations
- For individuals with constipation, ripe bananas are generally more suitable than unripe ones.
- Those with diarrhea may benefit from eating less ripe bananas because of their binding effect.
- People with digestive disorders should monitor their own response and adjust intake accordingly.
Conclusion
Do bananas cause constipation? Bananas alone do not cause constipation directly. It depends on alot of other factors as well as mentioned in this article.
Bananas have been shown to lessen constipation rather than increase it. They have dietary fiber, which softens stools.
