Use Bananas for Constipation Relief

Constipation is a very common problem in the US and in other developed Worlds. Causes are predictable. If you do not eat enough dietary fibre and lead a sedentary lifestyle then you cannot avoid constipation.

Hard stools and infrequent bowel movements are typically symptoms of constipation. It also causes pain in the lower abdominal area.Hard stools and infrequent bowel movements are typically symptoms of constipation. It also causes pain in the lower abdominal area.

Although occasional constipation is not a serious condition, sometimes a serious underlying condition such as cancer can cause it. If in doubt then rule it out. Otherwise any food that can soften your stools and add bulk to push the wastes to move forward will help. Ripe bananas is one such excellent remedy for for constipation.Table of Contents

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Nutritional Contents of Banana

Bananas are one of the most popular fruits in the world. It is tasty and nutritious.

According USDA data, a medium size banana weighing 100 gm will have 89 calories and the following noteworthy nutrients

  • Potassium 10% DV
  • Magnesium 6 % DV
  • Vitamin C 14% DV
  • Vitamin B6 20% DV
  • Fiber 10% DV

Banana has just 10% of daily value (DV) fibre which cannot be considered as high fibre content which is good enough to help in constipation.

There are two types of fibers which help in improving metabolism. The insoluble fiber adds bulk to the stools making it easy to pass so the large intestine has to relieve constipation.


The soluble fiber absorbs water and swells to make gel that absorbs cholesterol and slow down metabolism.

Bananas have both types of fibre with insoluble fiber is almost double of the soluble fiber.

What Causes Constipation?

There are a number of lifestyles in dietary consideration that can cause constipation. In addition, some health conditions and diseases and medications can also trigger it.There are a number of lifestyles in the dietary consideration that can cause constipation.

The constipation caused by the underlying condition would go when the underlying condition is treated. In the similar way if any medication is the cause then changing the medication will relieve you from constipation.

Lifestyle and dietary changes and some natural remedies can solve the temporary constipation caused by one or more of the following reasons

  • Consumption of dairy products - a large number of people around the globe suffer from constipation due to consumption of milk products
  • Consumption of foods lacking in fiber - a lot of fast food items fall under this category in addition to the foods made of white flour.
  • Lack of exercise and physical activities - this is also becoming a major cause of rising cardiovascular diseases in the world
  • Dieting for weight loss - some people do not have a structured weight loss program and they go for dieting that can lead to constipation and other health complications

Is Banana Really Good for Constipation?

Bananas are certainly good for constipation. If you had a bad experience then perhaps you did not use the right type of banana.

Use of bananas has been debated extensively by the people who have used it. It suits some people very well and others cannot find it useful or even get constipation due to bananas.

So who is right?

In fact both sides of arguments are right, differences are in the type of banana. If you use a ripe banana, then it will help you to resolve your constipation problems. However unripe bananas, green bananas and over ripe bananas will all cause constipation.

How to Use Banana for Constipation?

banana for constipation infographic

Banana can cause constipation particularly when you use it at the wrong stages of its growth.

Green bananas have a very high content of starch. The stars absorb water and make the stool very hard. So if you have constipation then this will work and the situation. And if you do not have it then the green banana work causes constipation.

Just avoid eating raw green bananas. Cooking raw bananas and eating them as vegetables is a different story. But if you are trying to treat constipation, ignore unripe bananas.


The starch in green Banana is called resistant starch. This is almost 80% in the green banana with 7% sugar. As banana ripens the resistance starch reduces as it converts to sugar.

The ripe banana has about 25% resistant starch and 65% sugar. This is the right combination to treat constipation.

In addition one of the fiber components called pectin also is in the right quantity and stage to relieve constipation when banana is ripe.

The ripe banana produces ethylene gas that produces an enzyme called pectinase reducing pectine. This breakdown of pectin helps to prevent constipation.

Overripe banana is almost 90% sugar, so it will not help in relieving constipation.

Bottom line is you have to have the banana in it's right ripe stage to be useful to relieve constipation. When you start getting the dark spots on the banana and it is still solid, then that is the right banana for constipation.

Following are 3 good ways to use bananas to relieve your constipation.

1. Ripe Banana

  • Eat ripe Banana 2-3 times a day
  • Do not eat other food
  • Make sure banana is ripe - neither too ripe nore green

2. Banana With Prune Juice

Prune juice for constipation itself is a good remedy. Adding banana and prune juice is a tasty combination to move bowels.

  • Remove pits from 5-6 prunes
  • Soak them in a glass of water for an hour
  • Put everything in a mixer blender
  • Add 1/2 piece of ripe banana and blend well
  • Drink the smoothie
  • Do it 2-3 times a day

3. Banana Pear Smoothie

Both yogurt and pear juice treat bananas on their own. A pear smoothie is a triple action tasty food to soften your stools.

  • Clean a pear and curt in small pieces
  • Don't peel it but remove the seeds
  • Put the pieces of pear in a blender
  • Add half piece for ripe banana
  • Add half cup of yogurt
  • Blend well
  • Enjoy your smoothie
  • Do it twice daily

Tips for Toddlers

Most toddlers love bananas. They are one of the most suitable raw foods for the young ones.

Your young one can eat as many bananas as he/she likes. But, if the child is getting constipation, then either you are feeding the child too many bananas or not giving the right type of banana.

Since bananas can be both constipation causing and constipation relieving, you must be careful and alert at the same time. Every kid has different digestion capabilities.

You are safe, if you are giving the right kind of ripe banana and other variety of soft food to your toddler.