Bananas are often mentioned in discussions about constipation, but research suggests a different picture than many people assume, according to Healthline.
Dietary fiber
A medium-sized banana contains just over 3 grams of dietary fiber, which can help soften stools and make them easier to pass.
Soluble and insoluble fiber
Bananas provide both soluble and insoluble dietary fiber.
Soluble fiber absorbs water, helping to make stools larger and softer, while insoluble fiber adds bulk and may stimulate bowel movements.
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More fiber may ease constipation
For most people, increasing dietary fiber intake can help reduce constipation.
Resistant starch
Unripe bananas contain large amounts of resistant starch, which functions in a way similar to dietary fiber.
Resistant starch reaches the colon
Resistant starch is not broken down in the small intestine. Instead, it passes into the colon, where it serves as food for beneficial gut bacteria.
Beneficial fatty acids
When gut bacteria break down resistant starch, they produce short-chain fatty acids that support digestive health and may have positive effects on metabolism.
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Green bananas may help with constipation
A 2019 study published in the Jornal de Pediatria found that green bananas, when used alongside laxatives, helped children and adolescents with constipation.
At the same time, it was possible to reduce the amount of laxatives required.
Ripe bananas contain less resistant starch
As bananas ripen, some of the resistant starch is converted into other carbohydrates.
There is no evidence
Although some people believe that bananas can cause constipation, studies have not confirmed this association.
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Bananas are part of the BRAT diet
Bananas are included in the BRAT diet, which some healthcare professionals recommend for diarrhea or vomiting because the foods are easy to digest.
May help with diarrhea
Although bananas can be beneficial during episodes of diarrhea, Healthline notes that there is no strong evidence showing that they cause constipation.
May support digestive health
Bananas may have a prebiotic effect by supporting beneficial gut bacteria and promoting their growth.
Animal studies suggest additional benefits
A 2020 study published in the Journal of Food Biochemistry found that dietary fiber from bananas increased the number of beneficial gut bacteria in mice, reduced weight gain, and improved intestinal function.
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Speak with a healthcare professional
If bananas appear to make constipation worse, Healthline recommends speaking with a doctor or a registered dietitian, who can help identify the underlying cause and provide guidance on the most appropriate treatment.
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