Are Bananas Good For Constipation Relief?

are bananas good for constipation

Bottom line, bananas are very good for you.

And to answer the question, Are bananas good for constipation relief? – Of course, they are!

For instance, particularly if you have kids, you already probably know how bananas with their high fiber, can help to normalize bowel motility.

With their excellent amounts of fiber in them, they help very well to push out waste better – they make it easy for stools to pass.

Banana: Is It The Best Or Worst Fruit For Constipation? How does It help?

Banana bunch


Bananas go one step further

They even help for binding up all the loose muck when you have diarrhea. They also contain probiotics in them [1].

Probiotics are actually food – they promote healthy microbes that live in our guts.

That’s what nutritionist and dietician, Isabel Smith says.

Some people think if you are on a diet; stay away from bananas

For some, bananas can be perplexing. Many say that a banana has a lot of sugar in it and sugar isn’t good for us.

But then, on the other hand, we know they are packed with vital nutrients that promote better health.

  • What really is the verdict on bananas?
  • Are they really so healthy that they can even save you from constipation that so many other foods can cause you?

They are truly packed with essential nutrients

Bananas do have many essential nutrients.

These are magnesium, potassium, fiber, and others.

Athletes enjoy them ideally because they have carbohydrates in them that provide them with plenty of energy, to keep them going all day long.

They have sufficient nutrients in them to help athletes to repair their muscle tissues and to help balance water retention. And then to crown it all, a banana comes in at only around 100 calories per piece of fruit.

Like we said above, bananas do come with relatively high amounts of sugar and carbs.

They contain little protein or fat, meaning they are able to spike blood sugar levels [2].

This is a problem for people with insulin resistance or those who are pre-diabetic, or who already have diabetes.

For those people who are battling to manage their blood sugar levels or who are trying to lose weight, maybe another fruit might be a better idea for them.

Let’s look at the nutritional facts of the banana

Not only are bananas super good for you, but they also contain top vitamins and minerals in them:

  • Vitamin B6 – 0.4 milligram
  • Vitamin C, 10.3 milligrams
  • Manganese, 0.3 milligrams
  • Potassium, 422 milligrams
  • Folate, 23.5 milligrams
  • Riboflavin, 0.1 milligrams
  • Copper, 0,1 milligrams
  • Niacin, 0.8 milligrams
  • Pantothenic acid, 0.4 milligrams
  • Phosphorus, 26 milligrams
  • Small amounts of vitamin E, vitamin A, vitamin K, calcium, iron, selenium, and zinc
  • 100 calories
  • 27 grams carbohydrates
  • 3 grams protein
  • 4 gram fat
  • 1 grams dietary fiber

In what way does the banana help with constipation?

According to Macrobiotic Nutritionist Shilpa Arora, “Bananas are loaded with fiber and nutrients that protect the gut lining. It’s the food for healthy bacteria in your gut. Fiber helps eliminate toxins from the colon, which helps with constipation.”

But still, people also need to realize that bananas don’t cure constipation magically.

It is also important to avoid the refined foods that cause chronic constipation in the first place.

That means avoiding bread, biscuits, and all goodies made with processed sugar and refined flour.

Should you eat ripe or unripe bananas for constipation?

There are different types of bananas and ways of eating them.

You might love eating them ripe, semi-ripe, or even when they are unripe and still green.

Some people eat them according to their skin color; when the skin is green, yellow, or dark yellowish and brownish [3].

1) Green bananas

Green bananas are unripe bananas. At this stage, they will contain a lot of starch that might be difficult to digest, and which might leave you constipated. 

2) Yellow bananas

This is when the banana is ripe and easy to digest. It is rich in antioxidants and soluble fiber, making a smooth and comfortable trip in your digestive system.

3) Brown bananas

This stage is when the bananas are very ripe.

This stage of the banana is excellent for when you have constipation.

They also have the highest levels of antioxidants in the soluble fiber, easily absorbing water, allowing the stool to pass easily [4].

How bananas help in constipation

  • They are rich in fiber, proving plenty of minerals to the body [5]
  • Bananas contain potassium that also helps to relieve constipation [6]
  • Water gets absorbed from the nutrients, particularly the fiber, making bowel movements to be easy and comfortable [7]

What are good ways to eat bananas to relieve constipation?

1) Eating ripe bananas

Just peeling them and eating them as they are will regulate your bowel movements and relieve constipation.

2) Banana and curd are great for constipation: 

Take a cup of curd – not too sour – one banana and half a teaspoon of sugar for taste. Eat this once a day during breakfast. 

Banana and peanut butter for constipation: 

Lots of people love eating bananas like this – just make sure you are not allergic to peanut butter.

Slice or mash a ripe banana in a bowl and add 3-4 teaspoons of peanut butter. Eat this once a day after a meal.

Do bananas help babies with constipation?

Mashed bananas are good for babies once they are past six months.

You can mix the bananas with their cereal for health benefits.

You can also curd, milk, or water to the baby’s mashed banana.

This will help the baby to swallow it easily.

Remember with a baby, start in small quantities, and if you notice any discomfort, consult your doctor. 


Bananas were first grown thousands of years back in parts of Southeast Asia and Papua New Guinea.

Some say bananas have been growing since 5000 B.C.

They have been mentioned in some Ancient Islamic Texts.

Historically, just about the entire banana plant has been used medicinally.

The flowers were used for treating dysentery and ulcers whilst the cooked flowers were given to diabetics to help regulate blood sugar.

The sap of the plant was known to help with fevers, epilepsy, and hemorrhoids.

Despite a banana’s high carbohydrate count, studies still show how the banana contains a low glycemic index – they are slower at absorbing sugars when they are under-ripe.

However way you like to eat bananas, one thing is sure – they work very well to cure constipation.

That means we are going to end with a fantastic correction smoothie for constipation– because all’s well that ends well when it comes to bananas. Simply enjoy!

Constipation Corrector Smoothie

  • 6 oz. Greek yogurt
  • 1 Medium banana
  • ¼-cup Rolled oats
  • ¼-cup Diced jicama
  • ½-cup Diced pineapple
  • ½-cup Nut milk (any type)
  • 1 Tablespoon of chopped ginger
  • ½-cup of ice
  • Add ingredients to a blender.
  • Blend until smooth, and pour into a glass to thoroughly enjoy!