Do Bananas Cause Or Relieve Constipation?

Constipation is a common health problem that may be caused due to lack of exercise and a poor diet. If you are looking for some natural remedies, try eating some bananas to help with constipation. It contains high levels of fiber that may trigger your bowel movement and relieve constipation. In this article, we explore how bananas are good for constipation. Read on to know more.

How Do Bananas Help With Constipation?

Constipation is a condition characterized by irregular bowel movements. It makes the stool hard to pass. It can be triggered by various factors like a poor diet or a sedentary lifestyle (lack of exercise).

Bananas are often associated with relieving bowel conditions like constipation. Bananas benefi your health mainly because they are rich sources of fiber. Fiber-rich foods have shown to help combat constipation (1).

Fiber is believed to promote absorption of water, thereby making the stool soft and easy to pass through the digestive tract.

Wondering how much fiber is present in bananas? Let’s find out.

How Much Fiber Does A Banana Have?

A medium-sized banana contains about 3.1 grams of fiber (1). This makes it a wonderful addition to a high-fiber diet.

While there are many claims that fiber can help treat constipation, some studies claim that bananas or other fiber-rich foods may have a reverse effect and can trigger constipation. What do bananas actually do? Do they help constipation or trigger it?

Do Bananas Make You Constipated Or Poop?

Some evidence hints that bananas help relieve constipation. However, some people believe that bananas are one of the foods that cause constipation. How do you determine whether you should consume bananas or not?

Let’s look at a few facts.

Green banana is a rich source of resistant starch, which contains fiber-like proteins. It helps promote digestive health and metabolism as it is great for your gut flora (2). The resistant starch acts like fiber and can help in relieving constipation. In some cases, green or unripe bananas have also been noted to help with symptoms of diarrhea (3).

The level of ripeness of the bananas significantly affects digestion. Ripe bananas are generally easier to digest than unripe ones and can help relieve constipation. This is because they contain higher levels of soluble fiber, which helps soften stool and promote regular bowel movements.

On the other hand, unripe bananas contain higher levels of amylase-resistant starch, a type of fiber that is not digested in the small intestine. Hence, it can worsen pre-existing constipation (1). Further, studies have found that resistant starch can have various health benefits, including improved gut health, but it can also contribute to constipation for some individuals, especially when consumed in large quantities (4).

Therefore, understanding the ripeness of bananas can help you choose the right type to manage your digestive health.

On the other hand, in a study, bananas were found to cause constipation. 29-48% of the respondents who took part in the survey considered bananas as constipating (5).

Did you know?

In 2019, India topped banana production at 30.4 million tons, followed by China with 11.6 million tons (6).

Hence, whether bananas make you constipated or poop depends on your individual constitution.

If bananas help in reducing constipation in your case, here are a few popular remedies you can try.

How To Have Bananas To Relieve Constipation

1. Banana And Honey
2. Papaya And Banana
3. Oatmeal And Banana

1. Banana And Honey

You Will Need

• 1-2 ripe bananas
• 1-2 teaspoons of honey
• Water (as required)

What You Have To Do

1. Cut the ripe bananas into small slices.
2. Blend the slices with water and honey.
3. Drink the mixture.
4. You can also top the cut bananas with honey and eat.

How Often You Should Do This

You can do this 1-2 times per day.

Why This Works

Honey has a mild laxative effect that can help relieve constipation (7).

2. Papaya And Banana

You Will Need

• 1 cup of diced papaya
• 1 sliced banana
• Water (as required)

What You Have To Do

1. Take a cup of diced papaya and blend it with the banana slices.
2. Add one-fourth cup of water to the mixture and blend again.
3. Drink the papaya and banana mixture.

How Often You Should Do This

Drink this not more than twice a day until the symptoms subside.

Why This Works

The digestion-enhancing properties of papaya work well in treating constipation (8).

3. Oatmeal And Banana

You Will Need

• ½ cup rolled oatmeal
• 1 big and very ripe banana
• ¼ cup water or milk
• Honey (as required)

What You Have To Do

1. Cut the banana into small pieces.
2. Add the pieces to half a cup of rolled oats and one-fourth cup of water or milk.
3. Bring this to a boil in a saucepan over medium heat.
4. Turn the heat off when the mixture begins to thicken.
5. Top it with some honey and eat.
6. You can also blend the mixture and drink it.

How Often You Should Do This

You may have to do this 1-2 times in a day.

Why This Works

Oatmeal is also a rich source of fiber. It can thus help alleviate the symptoms of constipation (9).

Quick tip

Store bananas away from other fruits, wrap the stems in cling film, and refrigerate them to prolong their freshness.

Though many health professionals associate high-fiber intake with constipation relief, there is no sufficient evidence that proves bananas or fiber-rich foods actually help relieve constipation.

A controlled trial was conducted on children of 4 weeks (6796), 6 months (9828), and 2.5 years (9452) with hard stool. It was found that at least 1% of the babies at 4 weeks and 12% at 6 months had hard stool when fiber intake was nearly negligible. At 2.5 years, when fiber intake was low, 28% still experienced hard stool. Additionally, heredity explained constipation in at least 59% of all age groups.

After, knowing how to use a banana to relieve constipation, now you must be curious to know when you should have a banana to get the best out of it. Scroll down to know.

Best Time To Eat Bananas For Constipation

For constipation relief, consider having a banana before bedtime. This timing allows any natural laxative effects to work overnight, potentially making your morning bathroom routine more effective. It is a simple way to support a smoother digestion process.

While bananas work their magic before bedtime, let us explore additional foods that can enhance digestion. Scroll down to discover more options that contribute to a smoother digestive process.

Other Foods That Offer Constipation Relief

Several foods are known to offer constipation relief by promoting regular bowel movements. Here are some examples of foods that make you poop (1):

• Fiber-rich foods include whole grains, bran, fruits, vegetables, and legumes.
• Prunes and apple, prune, and pear juices
• Kiwi
• Persimmons
• Probiotics
• Yogurt

Frequently Asked Questions

How to have bananas to control loose motions?

Here is a popular remedy. All you need are ½ cup of yogurt, 1 ripe banana, water, and 1-2 teaspoons of honey.
Blend all the ingredients. Drink the yogurt and banana mixture. You can also simply slice the banana and mix it with the yogurt and honey and eat it. You can also consume powdered green banana to control symptoms of diarrhea. You may have to do this 1-2 times a day until your condition improves.

Check out the video as it discusses how bananas serve as a natural remedy for constipation, providing insights into how they can help relieve symptoms and offering information on constipation treatments.

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Lucas AounND

 

Lucas Aoun is a naturopathic doctor from Melbourne, Australia, with 8 years of experience. He is multiskilled and at the forefront of scientific research. He has a strong passion for optimizing health and wellness from a holistic perspective.

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Shaheen NaserHealth & Wellness Writer

 

Shaheen holds a postgraduate degree in Human Genetics and Molecular Biology from Bharathiar University. She is a Geneticist with proficiency in Biotechnology, Immunology, Medical Genetics, Biochemistry, Microbiology, and Genetic Counseling.

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Dipti is a health and wellness writer specializing in holistic health practices. She graduated from Maharishi Dayanand University, Haryana, and has worked closely with Ayurvedic doctors, which has given her a deep understanding of traditional remedies and their applications.

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