Bananas and Constipation:

Constipation is a common issue, characterised by infrequent bowel movements and hard-to-pass stools. Many factors can contribute to constipation, including diet, physical activity, and hydration. A debate exists around whether bananas, a popular and nutrient-rich fruit, contribute to constipation or help alleviate it. In this article, we’ll dive into the evidence to uncover the truth.

The Fibre Content of Bananas

Bananas are renowned for their health benefits, particularly their fibre content. A medium banana contains approximately 3.1 grams of fibre, which is significant considering the recommended daily intake of 25 grams for women and 38 grams for men [1]. There are two types of dietary fiber: soluble and insoluble, and bananas provide both.

• Soluble Fibre: This type of fibre absorbs water, forming a gel-like substance in the intestines. It helps to soften stools, making them easier to pass. Foods high in soluble fibre include fruits, oats, and beans.
• Insoluble Fibre: This fibre adds bulk to the stool and stimulates bowel movements. It is found in foods like whole grains and vegetables. Insoluble fiber is generally beneficial for alleviating constipation by promoting regularity [2].

Debunking the Myth: Do Bananas Cause Constipation?

Despite their high fibre content, some individuals believe that bananas can cause constipation. This belief is partly due to bananas being included in the “BRAT” diet (bananas, rice, applesauce, and toast), which used to be widely recommended for those recovering from diarrhea because these foods are easy to digest and can help firm up loose stools [3].

However, scientific evidence does not support the claim that bananas cause constipation. On the contrary, bananas’ fibre content suggests they are more likely to help relieve constipation by increasing stool bulk and moisture .

Bananas and Gut Health

Beyond their fibre content, bananas may offer additional benefits for digestive health. They are a source of prebiotics, substances that nourish beneficial gut bacteria. An older study from 2011 found that consuming bananas led to an increase in Bifidobacteria, a type of good bacteria, though the results were not statistically significant [4]. A more recent study in 2020 showed that banana pulp dietary fibres improved gut health and reduced weight gain in mice [5].

These findings suggest that bananas may help support a healthy gut microbiome, which is essential for overall digestive health and can further aid in preventing constipation.

Individual Responses to Bananas

While bananas generally support digestive health, individual responses can vary. If you notice that bananas seem to worsen constipation for you or your child, it's wise to consult a healthcare provider or dietitian before making dietary changes. Removing foods from a diet without professional guidance can lead to nutrient deficiencies and other health issues [6].

The Bottom Line...💩

Current evidence indicates that bananas are more likely to alleviate constipation rather than cause it. Their fibre content and prebiotic properties support healthy digestion and can help maintain regular bowel movements. However, if you suspect that bananas may be contributing to constipation, discussing your diet with a healthcare professional is recommended.

 References:

1. Harvard T.H. Chan School of Public Health. The Nutrition Source: Fiber.
2. Mayo Clinic. Dietary Fiber: Essential for a Healthy Diet.
3. Medical News Today. What is the BRAT Diet? 
4. PubMed Central. Effects of Dietary Fiber on Stool Output.
5. Journal of Nutrition. Effects of Bananas on Gut Bacteria.
6. Academy of Nutrition and Dietetics. Tips for Preventing and Treating Constipation.