Constipation is a reduction in bowel movement frequency compared to normal (depending on each individual’s norm) or difficulty in passing stools. It can be occasional or chronic.
The banana is a fruit rich in minerals: magnesium, phosphorus, potassium, copper, and iron. It also contains antioxidants as demonstrated by this study. This fruit promotes satiety and is a source of fiber particularly effective in regulating transit.
We’ve heard so often that you should eat bananas when you have diarrhea that some people avoid them when, conversely, they suffer from constipation. But is this a good idea?
Bananas can cause constipation under certain conditions
Bananas can have a different impact on constipation depending on their ripeness.
Green or unripe bananas contain a high amount of resistant starch. This can be difficult to digest for some people and may contribute to constipation.
Indeed, pectin has a structural role, with its molecular chains connected to form a gel. This is the same pectin used to gel jams, for example. This study shows that in children, green bananas help improve diarrhea.
For people without intestinal issues, the banana will mainly regulate transit without causing constipation.
Bananas mainly relieve constipation
Banana, an excellent prebiotic
On the other hand, ripe bananas are often recommended to relieve constipation. They contain fibers that can help promote regularity and prevent constipation.
Furthermore, they contain fructo-oligosaccharides, which act as a prebiotic to promote healthy gut bacteria. This can also help prevent or relieve constipation.
Richness in fiber
Part of the dietary fiber in bananas helps control stool consistency, but the larger part plays a role in promoting good elimination.
They contain an average of 2.7 grams of fiber according to the CIQUAL table and about 76% water for 100 g of banana. Of course, this varies depending on the size and ripeness of the fruit.
Reflexes in case of constipation
Therefore, there’s no need to eliminate bananas if you’re constipated. However, if you suffer from constipation, I recommend first increasing your intake of dietary fiber, drinking more water, and increasing your physical activity.
If you are constipated and think bananas might be the cause, reduce your consumption to see if it improves your situation.
If you’re experiencing persistent constipation, I recommend consulting a healthcare professional.
Read also | 5 natural laxatives to favor for better transit
