11 Evidence-Based Health Benefits of Bananas

Bananas are fresh, versatile, and relatively inexpensive fruits. They’re packed
with essential nutrients and may benefit weight loss, digestion, and heart health.

Medically reviewed by Kim Rose-Francis RDN, CDCES, CNSC, LD, Nutrition — By Adda
Bjarnadottir, MS, RDN (Ice) and SaVanna Shoemaker, MS, RDN, LD — Updated on July 7,
2023
Benefits
FAQs
Takeaway
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Bananas are native to Southeast Asia but now grow in many warm climates around the
world.

They’re an excellent choice if you’re interested in adding more healthy fruits to

your diet.

Bananas contain fiber and many beneficial nutrients, including:

potassium
vitamin B6
vitamin C
various antioxidants and phytonutrients
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Benefits
Here are 11 science-based health benefits of bananas.

1. Rich in nutrients
Bananas contain a fair amount of carbs, water, fiber, and antioxidants but little
protein and no fat.

One medium bananaTrusted Source contains:

Calories: 112
Fat: 0 grams (g)
Protein: 1 g
Carbs: 29 g
Fiber: 3 g
Vitamin C: 12% of the Daily Value (DV)
Riboflavin: 7% of the DV
Folate: 6% of the DV
Niacin: 5% of the DV
Copper: 11% of the DV
Potassium: 10% of the DV
Magnesium: 8% of the DV
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2. May improve blood sugar levels
Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in
liquid to form a gel. This may also contribute to a banana’s sponge-like
textureTrusted Source.
Unripe (green) bananas also contain resistant starch, a type of fiber that your
body does not digest.

Together, these two types of fiber may help moderate your blood sugar levels after
meals and regulate your appetite by slowing the emptying of your stomach.

This means that despite their higher carb content, bananas may not cause major
spikes in blood sugar levels in people who don’t have diabetes.

However, for those who have diabetes, eating a large portion in one sitting may
cause blood sugar levels to rise too high, so it’s best to stick to one banana at a
time.

3. May support digestive health

Dietary fiber has been linked to many health benefitsTrusted Source, including
improved digestion.

Resistant starch, the type of fiber found in unripe bananas, is a prebiotic.

Prebiotics escape digestion and end up in your large intestine, where they become
food for the beneficial bacteria in your gut (probiotics).

What’s more, pectin — a fiber found in both ripe and unripe bananas — may help
prevent constipation and soften stools.

Some test-tube studies even suggest that pectin may help protect against colon
cancerTrusted Source, although further research in humans is needed to learn more
about this possible benefit.

4. May aid weight loss

No study has directly investigated the effects of bananas on weight loss. However,
bananas have several attributes that could make them a weight-loss-friendly food.

Bananas have relatively few calories — just over 100 calories in an average banana
— but are nutritious and filling.

They’re also packed with dietary fiber and resistant starch, which may help you
feel full longerTrusted Source and therefore reduce the frequency and size of your
meals.

If you’d like to include unripe bananas in your diet, try using them as you’d use
plantains.

5. May support heart health

Potassium is a mineral that’s vital for heart health and especially for blood
pressure management. However, few people get enough potassium in their diet.

Bananas are a great source of potassium, with a medium banana providing 10% of the
DV.

A potassium-rich diet could help lower your blood pressureTrusted Source, reducing
your risk of hypertension. A 2017 study in mice also suggests that potassium may
lower the risk of heart disease by 27%Trusted Source.

Additionally, bananas contain 8% of the DV for magnesium, another important mineral

for heart healthTrusted Source.

Magnesium deficiency (hypomagnesemia) may be linked to an increased risk of heart

disease, elevated blood pressure, and high levels of fats in the blood. Therefore,
it’s essential to get enough of this mineral from either your diet or supplements.

6. Full of antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas
are no exception.

They contain several types of potent antioxidantsTrusted Source, including

flavonoids and amines. These antioxidants are linked to many health benefits, such
as a reduced risk of heart disease and macular degeneration.

Antioxidants help prevent oxidative damage to your cells caused by free radicals.
If you do not consume enough antioxidants, free radicals can build up over time and
cause harm if their levels become high enough in your body.

7. May help you feel fuller

The soluble fiber in bananas may help keep you full by adding bulk to your
digestive system and slowing digestion.

Additionally, bananas are relatively low in calories for their size.

Combined, the low calorie and high fiber content of bananas make them a more
filling snackTrusted Source than some other options, such as processed or sugary
boxed snacks.

Protein is filling, but bananas are low in this macronutrient. For a hunger-
reducing snack, you can try eating a sliced banana with a protein-rich food such as
Greek yogurt or blending a banana into a protein shake.

8. May improve insulin sensitivity when unripe

Insulin resistance is a significant risk factor in several chronic diseases,
including type 2 diabetes.

Studies suggest that regularly eating resistant starch may improve insulin
sensitivityTrusted Source, making your body more responsive to the blood sugar-
regulating hormone insulin.

But more research is needed to investigate how the resistant starch in bananas
might affect insulin sensitivity.

9. May improve kidney health

Potassium is vital for healthy kidney function and blood pressure regulation.

As a great dietary source of potassium, bananas could be especially beneficial for

keeping your kidneys healthy.

A 2019 studyTrusted Source that included more than 5,000 people with early stage
chronic kidney disease linked potassium with lower blood pressure and a slower
progression of kidney disease.

However, some people who have late stage kidney disease or are undergoing dialysis
need to restrict their potassium intake. If you fall into one of these categories,
speak with a healthcare professional before increasing your potassium intake.

10. May support exercise recovery

Bananas are sometimes referred to as the perfect food for athletes. This is largely
due to their content of easily digested carbs along with potassium and magnesium,
which act as electrolytesTrusted Source.
You lose electrolytes through your sweat during vigorous exercise. Resupplying your
body with potassium and magnesium after sweating may reduce exercise-related muscle
cramps and soreness.

Specific research on the effects of bananas on exercise performance, cramping, and

exercise recovery is lacking. But bananas can provide excellent nutrition before,
during, and after exercise.

11. Easy to add to your diet

Bananas are not only healthy and tasty but also convenient.

They make a great addition to yogurt, cereal, or smoothies, and they work well as a
topping for whole grain toast with peanut butter. You can even use them in place of
sugar in your baking and cooking.

Bananas are also easy to transport and are usually well tolerated and easily
digested. All you need to do is peel them and you’re good to go.

FRESH FOOD FAST

Quick banana recipes
You can make easy, delicious pancakes by making a banana batter. Combine one mashed
banana with two beaten eggs, and then cook the mixture as you would any other
pancake batter. Add some quick oats to the batter for extra fiber and bulk.

If you freeze banana slices, you can use a high powered blender to blend them with
cocoa powder to make chocolate “nice cream.”

For baked oatmeal muffins, combine overripe bananas with:

unsweetened applesauce
oats
milk
baking powder
a sweetener such as agave nectar or maple syrup
Once the ingredients are mixed, pour the batter into a muffin tin and pop it into
the oven.

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Frequently asked questions

Is it good to eat a banana every day?
Bananas are healthy, delicious, and versatile fruits. They’re full of nutrients
that could help prevent constipation, improve digestive and gut health, and promote
recovery from intense activity.

Eating one banana per day will provide:

12% of the DV for vitamin C

10% of the DV for potassium
8% of the DV for magnesium
Eating one banana per day is a healthy option. But since most of the calories in
bananas come from carbs, eating too many bananas may result in high sugar intake,
which could lead to high blood pressure.

What are the benefits of eating a banana?

Bananas are a nutritious, low calorie fruit that may help:

improve blood sugar levels

prevent constipation
improve gut, kidney, and heart health
aid in weight loss
keep you feeling full
support post-exercise recovery
What is the best time to eat bananas?
Bananas are a common breakfast food because they are nutritious, filling, and easy
to eat.

However, since bananas are high in carbs, they may increase blood sugar levels in
people with type 2 diabetes. Pairing a banana with a food that’s high in protein
and fat, such as Greek yogurt, may be more beneficial.

Takeaway
Bananas are a popular fruit with many potential health benefits.

They may improve your digestion and heart health, thanks to their fiber and
antioxidant content. Plus, they may support weight loss because they’re relatively
low in calories, nutrient-dense, and filling.

Both ripe (yellow) bananas and unripe (green) bananas can satisfy your sweet tooth
and help keep you healthy.

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Last medically reviewed on July 7, 2023

How we reviewed this article:

SOURCES

HISTORY
Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version

Jul 7, 2023

Written By

Adda Bjarnadottir, MS, RDN (Ice), SaVanna Shoemaker

Edited By

Alex Marceau

Medically Reviewed By

Kimberley Rose-Francis RDN, CDCES, CNSC, LD

Copy Edited By

Jill Campbell
Oct 29, 2021

Written By

Adda Bjarnadottir, MS, RDN (Ice), SaVanna Shoemaker

Edited By

Daney Helgadóttir

Copy Edited By

Christina Guzik, BA, MBA

VIEW ALL HISTORY

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