Eating Bananas: the Myths You Should Stop Believing

Bananas are often recommended when you have an upset stomach as part of the BRAT diet but they offer more digestive benefits than that.

The fiber in bananas comes in two useful forms. Soluble fiber forms a gel in your system that slows digestion so you absorb nutrients better. Then there is resistant starch especially in greener bananas that acts as a prebiotic feeding good bacteria in your gut.

This process produces short chain fatty acids like butyrate which help reduce inflammation strengthen the gut lining and improve how well you absorb nutrients. The result can mean less bloating and constipation for many people.

Youve probably seen athletes munching on bananas during matches or races. Theres a good reason for that. Bananas earn their reputation as natures original energy bar thanks to their mix of natural sugars like glucose fructose and sucrose combined with fiber.

Unlike candy bars that cause a quick sugar spike and crash bananas provide steadier energy because the fiber helps slow things down.

The sweetness in bananas makes some people especially those watching blood sugar or trying to lose weight hesitant to eat them. But the glycemic index of bananas is actually low to medium depending on how ripe they are ranging from about 42 to 62.

The fiber and resistant starch help prevent sharp blood sugar spikes. Green bananas tend to have a lower index than very ripe ones. For most healthy people theyre fine and even people with diabetes can enjoy them in moderation paired with protein or fat.

Contrary to what some believe bananas arent likely to make you gain weight. In fact the fiber helps you feel full longer which can prevent overeating on higher calorie foods.

That fullness comes because fiber adds bulk in your stomach and slows down how quickly it empties. Swapping a 300 calorie processed snack for a 100 calorie banana gives you nutrients and better satiety.

While we often think of berries for antioxidants bananas actually contain quite a few including flavonoids dopamine and catechins. These compounds help fight free radicals that contribute to oxidative stress aging and certain diseases.

The vitamin C in bananas also boosts your immune system making you more resistant to infections.