Do Bananas Cause Constipation? The Truth Unveiled

Constipation is one of the common digestive health issues. Approx. 30% of people especially women and older people experience this problem in their life. The symptoms of this condition are irregular bowel movements and difficult passing of stools. The factors that contribute to it may include lack of exercise, deficiency of fluid in the body, and most importantly, a low-fiber diet. We can treat constipation with a proper diet like all green vegetables and fruits which are great sources of fiber and some medication. However, some dietary components can be helpful while some are harmful. Most people claim that the most consumed fruit, banana, causes constipation while a few believe that it prevents it. This might confuse you, if you are looking for the answer to your question, “Do bananas cause constipation”? Well, this article will help you determine which of the two claims are true and how.

How Diet Can Affect Constipation?

Research says constipation is characterized as having more irregular than three bowel movements in a week; with dry, lumpy, or hard stools; hurting or difficult to pass stools; or feeling like not all accumulated stool has passed. The possible causes of constipation can be irritable bowel syndrome, celiac disease, hypothyroidism, dietary changes, or certain medications. The dietary factor that mainly contributes to constipation is not meeting enough fiber required for the proper functioning of the body. Here, bananas which are highly rich in fiber can be effective in relieving this digestive issue. According to the United States Department of Agriculture, a medium banana provides around 3 g of fiber (approximately 11% of recommended daily consumption). Knowing this, you might wonder “Does banana cause constipation”? Let’s go directly to the next section and discuss it in detail!

Do Bananas Cause Constipation?

The answer to your question, “Do bananas cause constipation” depends entirely on the ripeness of the fruit which you can easily see by the color of its peel.

• Unripe Bananas: They consist of a high amount of tannins, approximately 100 to 250 mg of tannins per 100 g, and amylase-resistant starch levels, according to a study. These components can cause or worsen the existing constipation. Tannins hinder the peristalsis (a contraction and relaxation of muscles throughout the digestive tract that help move food). Resistant starch, being resistant, does not break down in the small intestine, so it significantly accumulates in the colon, causing constipation.
• Ripe Bananas: As the bananas ripen, the levels of resistant starch lower, and the amount of fiber and sugar increases. They are rich in soluble fiber which dissolves effectively in water and produces a gel-like substance, helping to form a soft and easy-to-pass stool. The sugar in it when coupled with fiber helps facilitate the passing of stool more smoothly.
• Overripe Bananas: These types of bananas are highly rich in certain sugars that make them a high-FODMAP food. Such types of food can affect your gut health by worsening the symptoms of constipation such as irritable bowel movement and sensitive stomachs. So, better to choose a less ripe banana.

Are Bananas Good For Constipation?

Are you curious to know “Is banana good for constipation”? As we have mentioned above, the effectiveness of bananas for constipation relief depends on their ripeness, so, yes, ripe bananas are the ones that are good for relieving constipation. They are highly rich in two types of fiber- soluble and insoluble. As per the study, both fibers work better to prevent constipation if you drink a lot of water or have enough fluids like vegetable juices, soups, and naturally sweetened fruits. Soluble fiber withdraws the water present in the gut and absorbs the fluids which helps produce a gel-like material that helps soften the stools and make them pass easily. On the other hand, insoluble fiber, though, does not dissolve with water, it eases the movement of gel throughout the digestive tract, increases the bulk of stool, and helps in an easy and quick pass of food through the intestine. Based on age and sex, 22-34 g of total fiber daily is enough to relieve constipation. Additionally, around 8-10 glasses of water should be consumed every day to facilitate the work of fiber to prevent constipation.

How Other Aspects Of Digestive Health Does Banana Affect?

The following are some of the other aspects of digestive health that banana affects:

• Bananas come under the BRAT diet which consists of Banana, Rice, Applesauce, and toast. This fruit is most promising for people struggling with gastrointestinal issues like vomiting and nausea.
• Additionally, bananas help treat upset stomachs by boosting mucus production from the stomach lining. The mucus forms a barrier between the stomach acid and lining that is the cause of irritated stomach and heartburn.
• Unripe bananas emerge as an effective and safe low FODMAP diet for people living with Irritable Bowel Syndrome (IBS). According to a study, 86% of IBS-affected patients have shown improvement in gastrointestinal issues like bloating, diarrhea, abdominal swelling, abdominal pain, constipation, and flatulence (gas) with this diet.

When Is The Best Time To Eat Banana For Constipation?

The time you eat a banana might be important in some cases, especially when you are looking for relief from constipation. So, the best time to eat a banana for constipation is before going to bed (in the evening). This is because most individuals tend to experience bowel motion in the morning. So, taking laxative foods like bananas the night before can provide enough time to show its effects. This way, you can feel at ease from constipation and take advantage of smooth bowel motion in the morning. So, always take a banana some hours before bed. Avoid having it at night as metabolism is lowest at night.

How To Use Bananas To Relieve Constipation?

The following are the easy ways to use bananas for constipation relief:

• Eat a ripe banana: Have 2 or 3 bananas daily as it helps regulate bowel movements, preventing constipation.
• Mix banana and curd: Blend 1 banana and 1 cup of curd to prepare a mixture and add a little sugar to enhance the taste. Eat it every day during breakfast. Ensure the curd is not excessively sour as it can cause nausea, vomiting, and upset stomach.
• Try banana and peanut butter: Cut a piece of ripe banana into slices and then mix 3 to 4 tablespoons of peanut butter with it. Have this combination after your meal one time.

What Are The Other Ways To Prevent Constipation?

Bananas alone can not prevent constipation so, you need to consider other factors as well which may include:

• Adding fiber-rich foods like legumes, vegetables, whole grains, and fruits to your everyday diet.
• Staying hydrated throughout the day as water makes the stools smooth and eases their pass.
• Practicing some exercises as regular physical activities helps boost bowel movements.
• Consuming probiotics-rich food like yogurt or supplements. These foods might aid in managing bowel movements by maintaining a healthy gut microbiome.
• Drinking warm beverages like simple warm water with lemon squeezed on it. Also, you can try some organic herbal tea as both beverages can ease bowel movements.
• Try to set a habit of going to the restroom every day at the exact time. This will help instruct the body’s circadian rhythm to follow the same pattern.

When To Speak With Healthcare Providers?

If you are struggling with constipation due to chronic health conditions like diabetes, chronic kidney disease, hypothyroidism, or any ongoing illnesses, speak with your doctor about the use of bananas. If it’s chronic constipation, consult a licensed dietitian who can help customize the diet chart according to your needs. Also, the professionals can advise regarding bananas, fluid, fiber-rich foods, and overall daily meals. Moreover, if you experience any of the below-mentioned symptoms along with constipation, schedule an appointment with your healthcare providers as soon as possible:

Summing Up

We hope you got the answer to your question, “Do bananas cause constipation” in thorough detail! We learn Bananas may relieve or worsen constipation based on their ripeness level. Ripe bananas may prevent constipation as they are rich in soluble fiber, helping in the easy pass of stools. While unripe may make constipation more severe as they have plenty of resistant starch which is difficult to digest, making you constipated. These effects might also differ depending on a person’s everyday diet which should consist of enough fiber and liquid and also pre-existing health problems such as IBS. For individuals with IBS, consuming ripe bananas might worsen gastrointestinal issues while less ripe bananas are tolerable. Remember that, if constipation continues for several days, consult the doctor about any dietary plan that might be effective.

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