May 30, 2025, 3:03 pm | Read time: 4 minutes
That bananas are delicious and healthy is nothing new. FITBOOK nutrition expert Sophie Brünke explains what makes bananas so valuable for the body and the effective benefits of including this power fruit in your daily diet.
Bananas cause constipation–a myth that circulated for a long time but is now considered definitively debunked. Despite their relatively high nutrient density, there’s virtually no reason not to eat a banana daily, and plenty of reasons to do so. FITBOOK lists seven compelling arguments.
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Overview
1. Bananas are good for digestion
Bananas are rich in pectin, a fiber that supports healthy digestion. Our gut bacteria favor soluble fibers like pectin because they can be fully fermented, unlike insoluble fibers. Bananas also help alleviate diarrhea.
By the way, the fiber pectin has shown effects similar to the weight-loss injection Ozempic in a mouse study. Pectin supported weight loss and insulin control better than other fibers. Whether these effects apply to humans requires further research.
2. Bananas can help with heartburn
Bananas also reliably alleviate stomach issues. For heartburn and similar acid-related stomach complaints, bananas offer a mild, medication-free solution, thanks to their starch content. The starch can bind excess acid responsible for heartburn. Bananas also provide potassium, which has a neutralizing effect.
Also interesting: Yellow, brown, or spotted–when is the banana healthiest?
3. Eating bananas boosts mood
It’s well-known that after a peak, one feels relaxed and satisfied–an effect that eating bananas can also produce. They provide tryptophan, an amino acid the body needs to produce the happiness hormone serotonin.
Contrary to popular belief, bananas don’t contain serotonin directly, but its precursor. Even if they did, there’s no evidence that dietary serotonin can cross the blood-brain barrier. Nonetheless, it’s important for mental health to consume enough building blocks for hormones through food.
4. Bananas provide quick energy
Bananas contain dopamine, making them the perfect snack for athletes–keeping you alert and focused. They effectively fend off small hunger pangs without burdening the stomach.
The combination of natural fruit sugar and soluble fibers provides quickly available energy that lasts. The glycemic load of bananas is moderate, so the blood sugar level remains stable after consumption, contrary to what one might fear from the term “fruit sugar content.”
5. Bananas aid in weight loss
Although bananas, with 92 kilocalories, are among the more energy-rich fruits, they can help with weight loss. The fibers keep you full for a long time, and the blood sugar level remains relatively constant, protecting against cravings.
In a study with overweight diabetics, greater weight loss was achieved when banana starch was supplemented daily.1
A small tip: Opt for green bananas. They contain more starch and are digested more slowly, keeping you full longer.
6. Bananas supply potassium and can prevent diseases
The potassium in bananas is essential for heart health. The potassium-sodium ratio in bananas positively affects blood pressure and improves circulation. Potassium also reduces the risk of a stroke.2
If you’re low on potassium, dried banana chips can help. They contain even more health-promoting potassium than ripe bananas and quickly meet your potassium needs.
Bananas may also help ward off neurodegenerative diseases like Alzheimer’s. Researchers at South Korea’s Gyeongsang National University found that bananas (as well as oranges and apples) contain a substance that reduces oxidative stress.3
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7. Bananas are versatile
Whether in fruit salad, as the main ingredient in banana bread, or for an exotic touch in curry–bananas are versatile in the kitchen. Dried, they are a low-salt, low-fat alternative to potato chips and other snacks.
In a vegan diet, bananas shine not only for their high nutrient density but also for their unique texture: A mashed banana can easily replace eggs in cake batter, adding a pleasant fruity note. Delicious!