Your diet plays a crucial role in managing your digestive health. It helps prevent various stomach-related issues, including constipation, which is when you have fewer bowel movements than usual or find it difficult to pass stool.
Some of the most common causes of constipation are not drinking enough fluids, lack of exercise, and, most importantly, a low intake of fibre-rich foods like green vegetables like broccoli, spinach, and kale, fruits such as apples, berries, and nuts and seeds. Some people also claim that bananas, which are a commonly consumed fruit, cause constipation, while others believe they actually help relieve it. But which of the two is true? Let’s find out.
Also Read: 5 Effective Ways To Get Rid Of Constipation
Bananas For Constipation?
According to the United States Department of Agriculture (USDA), 100 g of banana contains about 2.6 g of fibre, along with several other essential nutrients.
Speaking with the OnlyMyHealth team, Dr Vivek Shetty, MS, DNB (Surgical Gastroenterology), Consultant Gastrointestinal Surgeon-Jaslok Hospital and Research Centre, Mumbai, suggested that bananas can be helpful in relieving constipation due to their high fibre content.
Researchers involved in a systematic review published in Alimentary Pharmacology and Therapeutics looked at seven studies comparing fibre to a placebo for constipation and found that 77% of people on fibre showed improvement in terms of stool frequency and consistency.
Moreover, bananas contain resistant starch, a type of complex carb that helps reduce the risk of constipation. Unlike regular carbs, it slips past the small intestine to promote the growth of beneficial bacteria in the colon. These bacteria produce short-chain fatty acids (SCFC) that fight inflammation, improve blood sugar control, and nourish more good bacteria. Hence, it aids digestion and also prevents constipation.
In a study published in the Journal of Medicinal Food, researchers fed banana-resistant starch (BRS) to mice in different doses and found that they showed faster movement of food through their small intestine and started passing stool sooner. Interestingly, BRS didn't affect how much waste the mice produced, their weight, or how much they ate.
However, it is important to note that whether or not bananas cause or alleviate constipation depends on their ripeness.
As bananas ripen, the amount of resistant starch and dietary fibre decreases, whereas the amount of sugar increases. This suggests that, while ripe bananas may still contribute to overall digestive health, their impact on constipation might be milder compared to unripe bananas.
On the other hand, unripe bananas contain more resistant starch, which acts as a type of dietary fibre. This can have a more significant bulking effect on stools and may be more effective in relieving constipation.
Also Read: 7 Home Remedies To Deal With Constipation
How To Prevent Constipation?
Eating bananas alone does not relieve constipation; there are many factors that need to be considered, and here’s what Dr Shetty had to say.
- Include more fibre-rich foods in your diet, such as whole grains, legumes, fruits, and vegetables.
- Drink plenty of water throughout the day. Fluids help soften the stool and make it easier to pass.
- Engage in regular physical activity, as exercise can help stimulate bowel movements.
- Probiotics, found in foods like yoghurt or available in supplement form, may help regulate bowel movements by promoting a healthy balance of gut bacteria.
- While occasional use of laxatives may be appropriate, frequent reliance on them can lead to dependency and disrupt natural bowel function.
- Drinking warm liquids, such as herbal tea or warm water with lemon, can stimulate bowel movements.
- Try to establish a routine by going to the bathroom at the same time each day, which can help train your body's natural rhythm.
Conclusion
Many factors make bananas beneficial for your digestive health, especially when it comes to preventing and treating constipation. Due to their high fibre content, including both resistant starch in unripe bananas and soluble fibre in ripe ones, they're known to facilitate healthy bowel movements. However, it is important to watch your portions and avoid going overboard with your intake. One must also indulge in adequate hydration, which helps support overall well-being.