Can eating bananas relieve constipation?

Bananas have long been recognized by nutrition experts as a high-quality fruit, not only because of their high potassium and low sodium content.Cardiovascular healthIt is also an ideal choice for replenishing energy after fitness or exercise. It helps maintain digestive function and also helps...Stabilize blood sugarBananas, with their convenient consumption, have earned the reputation of being the "fruit of wisdom." However, there are many claims about eating bananas, among which the most widespread and supported are "bananas can relieve constipation" and "bananas should not be eaten on an empty stomach." But are these claims scientifically credible? Let's analyze them one by one from a nutritional perspective.

Let's first discuss the question of whether bananas can relieve constipation. People generally believe that certain foods can promote bowel movements, mainly because they are rich in...Dietary fiberBananas do contain fiber and pectin oligosaccharides, which can promote intestinal peristalsis. The former can directly stimulate intestinal peristalsis, while the latter helps the growth of beneficial bacteria in the gut and improves the balance of gut flora, theoretically aiding in bowel movements. However, data shows that bananas contain approximately 1.2 grams of soluble dietary fiber per 100 grams, which is not particularly outstanding compared to other fruits. Even plantains, which have a similar appearance, contain 3.1 grams of soluble dietary fiber per 100 grams, 2.5 times that of bananas. Not to mention that most grains and vegetables contain far more fiber than bananas.

It's also important to note that the ripeness of bananas directly affects bowel movements. Eating unripe green bananas, which contain a large amount of tannins that have an astringent effect, can actually make stools harder and drier. At the same time, the pectin in green bananas is difficult to digest, which can not only create a feeling of fullness but also cause bloating, and in severe cases, even worsen existing constipation.constipateSome people might mention that eating bananas does relieve their constipation. This is likely because they ate overripe bananas. When banana peels develop many black spots, the pulp produces fructooligosaccharides and sorbitol, both of which can help promote bowel movements. However, most people don't usually wait until the banana peels are covered in black spots before eating them, so common ripe bananas are unlikely to have a significant laxative effect.

In fact, bananas are particularly effective in improving diarrhea, making them especially suitable as a nutritional supplement for patients recovering from diarrhea. Bananas contain a high amount of potassium (256 mg/100g), making them one of the most recognized high-potassium fruits. During diarrhea or the recovery phase, the body loses a significant amount of electrolytes, with potassium being a crucial one. Consuming bananas in moderation can replenish potassium ions, preventing electrolyte imbalances and aiding in a faster recovery.

Next, let's debunk the myth about whether or not you can eat bananas on an empty stomach. Popular belief holds that bananas are high in magnesium, and eating them on an empty stomach can cause a sudden spike in magnesium levels in the body, which in turn can antagonize calcium absorption, disrupt the calcium-magnesium balance in the blood, and even inhibit cardiovascular health and damage the heart. However, this claim has no scientific basis and is misinformation.

From a metabolic perspective, as long as physiological functions are normal, the body automatically regulates the concentration of calcium and magnesium ions in the blood to maintain a dynamic balance. Supplementing magnesium through bananas will not cause a calcium-magnesium imbalance, nor will it trigger heart discomfort. Moreover, bananas are not particularly high in magnesium compared to other fruits—a medium-sized banana contains about 32 mg of magnesium, which is only about 81 TP4T of the daily magnesium requirement for adults. Therefore, eating one to two bananas on an empty stomach is perfectly safe for healthy individuals.

Besides the two major misconceptions mentioned above, many people worry that bananas are high in sweetness and calories, and that eating too many will easily lead to weight gain. However, in reality, 100 grams of banana contains approximately 93 calories. A 150-gram banana, with about 90 grams of edible portion, contains only 82 calories. Even during a weight loss period, this calorie burden is relatively small. Furthermore, bananas are quite filling, and eating them in moderation can reduce the intake of other foods, which can actually aid in weight loss. In terms of glycemic index (GI), bananas have a GI of approximately 52, which is low to moderate. Therefore, diabetic patients can also consume them in moderation under the guidance of their doctor.

Overall, bananas have significant nutritional advantages and are suitable for most people's daily consumption. However, special attention should be paid to the dietary restrictions for certain groups. Patients with impaired kidney function should avoid eating too many bananas because their potassium excretion function is impaired. If they ingest too much potassium, it may not be able to be excreted from the body in time, leading to hyperkalemia, which poses a threat to their health.