Constipation is a decrease in stool frequency compared with normal (depending on each person’s normal) or difficulty passing stools. It can be occasional or chronic.
The banana is a fruit rich in minerals: magnesium, phosphorus, potassium, copper and iron. It is also rich in antioxidants, as shown by this study. This fruit promotes satiety and is a source of fiber particularly effective at regulating intestinal transit.
We’ve heard so often that you should eat bananas when you have diarrhea that some put them aside when, conversely, they suffer from constipation. But is that a good idea?
La banane peut constiper à certaines conditions
Bananas can have a different impact on constipation depending on their ripeness.
Green or unripe bananas contain a large amount of resistant starch. The latter can be difficult to digest for some people and may therefore contribute to constipation.
Indeed, pectin has a structural role: its molecular chains are linked together and form a gel. It is this same pectin that is used to gel jams, for example. This study shows that, in children, green bananas help improve diarrhea.
In people without intestinal problems, the banana will mainly have the effect of regulating bowel movements without causing constipation.
Bananas primarily relieve constipation
Banana, an excellent prebiotic
On the other hand, ripe bananas are often recommended to relieve constipation. They contain fiber that can help promote regularity and prevent constipation.
In addition, they contain fructo-oligosaccharide, which acts as a prebiotic to promote healthy gut bacteria. This can also help prevent or relieve constipation.
A rich source of fiber
Some of the banana’s dietary fiber helps control stool consistency, but much of it plays a role in promoting proper elimination.
It contains an average of 2.7 grams of fiber according to the CIQUAL table and about 76% water per 100 g of banana. Of course, all of this depends on the size and ripeness of the fruit.
What to do in case of constipation
There is therefore no need to eliminate bananas in cases of constipation. However, if you suffer from constipation, I recommend first increasing your dietary fiber intake, drinking more water, and stepping up your physical activity.
If you are constipated and you think bananas might be the cause, reduce your intake to see if this improves your situation.
If you suffer from persistent constipation, I recommend consulting a healthcare professional.
Read also |5 natural laxatives to prioritize for better transit
