Bananas are a convenient, healthy food option. They pack a punch in terms of nutritional value and are an easy, wholesome snack. Known for being a source of quick energy, bananas are a popular food choice.
However, the interaction between bananas and our digestive system is more complex than it may seem.
Do bananas cause constipation? Maybe.
Bananas can either be a cause of constipation or a source of constipation relief, depending on their ripeness.
If you have difficulty passing stool or are unable to have a bowel movement regularly, you may be constipated. Symptoms of constipation include:
Its firm texture and green-colored peel make it easy to spot an unripe banana in the grocery store. The taste of unripe bananas is less sweet and more starchy than their ripe counterparts. In fact, almost 80% of an unripe banana’s weight is something called resistant starch.
Unlike most starches we eat, resistant starch is a special kind of starch that doesn’t break down in your stomach or small intestine. Since it is not readily digested in the small intestine, it passes into the large intestine mostly unchanged.
While resistant starch has its benefits, including feeding the good bacteria in our gut, its presence in significant quantities can slow down food movement through the digestive tract. This property has made bananas a staple in the popular BRAT diet (banana, rice, applesauce, and toast) for diarrhea relief.
So, eating unripe bananas might lead to or worsen constipation for some individuals.
Bananas transition from green to yellow as they ripen. A fully ripe banana is bright yellow with small brown spots.
As bananas ripen, the starches are converted into simple sugars. Ripe bananas are at their peak sweetness and can actually help alleviate constipation.
Ripe banana sugars are much easier for the body to digest. The texture is softer, and the resistant starch is converted into pectin, a soluble fiber. The fiber content can help relieve constipation and keep your digestive tract working properly.
Understanding the different impacts of ripe and unripe bananas on digestion can be a bit tricky. When choosing your fruit, keep these tips in mind:
If your constipation persists after you make changes to your diet, including avoiding underripe bananas and eating plenty of fiber-rich foods, it may be time to consult a gastroenterologist. They can help identify or rule out underlying causes of constipation and tailor a plan to solve your digestive problems.
Don’t continue to live with chronic constipation – schedule an appointment today!
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