Do Bananas Cause Constipation?

One of the most popular questions I get asked is ‘do bananas cause constipation?’

Your friends may have even told you to eat bananas to help with constipation. ‘It thickens up your poop.’

This is confusing information since bananas can also be high in FODMAPs. They can worsen IBS right?

In this article I am going to explain whether bananas help or worsen constipation.

Bananas Contain FODMAPS

Bananas contain FODMAPs which may cause bloating and loose stools (1). But they do not cause constipation.

FODMAPs are types of fermentable carbohydrates that are broken down by gut bacteria in the large bowel.

The process of FODMAPs breaking down is called fermentation. Fermentation creates gas, so you may feel bloated.

FODMAPs also draw in extra water. This leads to loose stools in some people, but not constipation.

The type of FODMAP bananas contain is called fructans. These do not cause constipation.

To avoid symptoms of bloating and loose stool, opt for greener bananas.

Bananas Contain Resistant Starch

Bananas contain resistant starch which could be beneficial for constipation.

Resistant starch is a form of starch which cannot be digested in the small intestine. The starch is then digested in the large bowel by gut bacteria.

People with IBS may find that bananas worsen their symptoms. This is because the gut bacteria will give off gas during this digestive process.

Resistant starch content of different types of bananas (2);

• Ripe bananas – contain 0.98g / portion
• Green bananas – contain 6.80g / portion

If you are following the low FODMAP diet, then you will now be confused. Green bananas are low FOMDAP but high in resistant starches.

I always advise clients to eat bananas which are only slightly green to avoid this issue.

Bananas Are High in Fibre

Another reason bananas do not cause constipation is due to their high fibre content.

For optimal gut health, you should have 30g of fibre / day (3).

1 banana packs an impressive 3g of fibre (4). This makes it an ideal snack to help prevent constipation.

How Can I Incorporate Bananas into my Diet?

There are several ways to eat bananas to help with constipation.

Here are 3 of my top tips;

1. Opt for a banana which is slightly green.
2. Add to any breakfast – oatmeal, toast, cereal.
3. Take in your bag as an easy snack.

Summary

Bananas do not cause constipation. In fact, they may have the opposite affect!

Eating bananas to your own tolerance level is good for gut bacteria and you should not avoid them.