• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

  • About
    • About
    • The Team
      • Kirsten Jackson – Consultant Dietitian
      • Kirsty Donald – Specialist Gastroenterology Dietitian
      • Kelly Watkins – CBT Psychologist
      • Serena Bansal – Business Manager
    • Medical Information Reviewers
    • Podcast
  • Client Testimonials
  • Services
    • For IBS Sufferers
      • E Books
        • Low FODMAP E-Book
        • Histamine Intolerance – E Book
        • SIBO E Book
      • Group Programme
      • 121 VIP Programme
      • Cognitive Behavioural Therapy 121
    • IBS Training for Dietitians
    • Brand Partnerships
  • Blog
    • The Low FODMAP diet
    • Low FODMAP Recipes
    • Dietary Advice (non Low FODMAP)
    • Treatments, Testing and Diagnosis
    • Mental health
    • Lifestyle Advice
    • Supplements
    • SIBO
  • Book Enquiry Call

Do Bananas Cause Constipation?

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 5 Comments

One of the most popular questions I get asked is ‘do bananas cause constipation?’

Your friends may have even told you to eat bananas to help with constipation. ‘It thickens up your poop.’

This is confusing information since bananas can also be high in FODMAPs. They can worsen IBS right?

In this article I am going to explain whether bananas help or worsen constipation.

Banana ripeness

Bananas Contain FODMAPS

Bananas contain FODMAPs which may cause bloating and loose stools (1). But they do not cause constipation.

FODMAPs are types of fermentable carbohydrates that are broken down by gut bacteria in the large bowel.

The process of FODMAPs breaking down is called fermentation. Fermentation creates gas, so you may feel bloated.

FODMAPs also draw in extra water. This leads to loose stools in some people, but not constipation.

The type of FODMAP bananas contain is called fructans. These do not cause constipation.

To avoid symptoms of bloating and loose stool, opt for greener bananas.

Bananas Contain Resistant Starch

Bananas contain resistant starch which could be beneficial for constipation.

Resistant starch is a form of starch which cannot be digested in the small intestine. The starch is then digested in the large bowel by gut bacteria.

People with IBS may find that bananas worsen their symptoms. This is because the gut bacteria will give off gas during this digestive process.

Resistant starch content of different types of bananas (2);

  • Ripe bananas – contain 0.98g / portion
  • Green bananas – contain 6.80g / portion

If you are following the low FODMAP diet, then you will now be confused. Green bananas are low FOMDAP but high in resistant starches.

I always advise clients to eat bananas which are only slightly green to avoid this issue.

Bananas Are High in Fibre

Another reason bananas do not cause constipation is due to their high fibre content.

For optimal gut health, you should have 30g of fibre / day (3).

1 banana packs an impressive 3g of fibre (4). This makes it an ideal snack to help prevent constipation.

How Can I Incorporate Bananas into my Diet?

There are several ways to eat bananas to help with constipation.

Here are 3 of my top tips;

  1. Opt for a banana which is slightly green.
  2. Add to any breakfast – oatmeal, toast, cereal.
  3. Take in your bag as an easy snack.

Summary

Bananas do not cause constipation. In fact, they may have the opposite affect!

Eating bananas to your own tolerance level is good for gut bacteria and you should not avoid them.

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Last updated on January 25th, 2021 at 05:44 am

Filed Under: Dietary Advice (non Low FODMAP) Tagged With: bananas, constipation diet

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Previous Post: « Could My IBS Be Bile Acid Malabsorption
Next Post: What is the difference between IBS and IBD? »

Reader Interactions

Comments

  1. Marni Kelso says

    at

    Hi! I was wondering if frozen bananas would be okay on the FODMAP diet. I can tell that it does cause bloating in me but I was eating them on the more ripe side as they seem to ripen so fast. I like to make protein pancakes with them. If I freeze them at the slightly green phase – will they be okay to thaw and use in recipes?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Yes! This sounds like a perfect solution 🙂

      Reply
  2. Walene says

    at

    I have type 1 diabetes for 57 years,I am 72 years old. I have Gastroparesis . I can only eat food that is easy to digest.
    Mostly apple sauce,soups,yogurt. I have constipation problems. Can you help?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Walene, thank you for your comment, I am sorry to hear you are going through these issues. We will respond via email. Please note this may land in your junk mail.

      Reply
  3. Lilly Chao says

    at

    https://www.pristyncare.com/blog/banana-in-constipation-pc0113/

    My sister kept telling me how she eat bananas everyday. so…lately I am try to eat one a day and it has been for the 4th day.. and suddenly I can not go to the bathroom…. I checked website and found the answers .. for my type of the body ( because everyone has different body condition type) I should eat more yellow brown bananas but not the green yellow bananas. I wish I knew this long ago….

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Footer

Blog Posts

  • Dietary Advice (non Low FODMAP)
  • Lifestyle Advice
  • Low FODMAP diet
  • Low FODMAP Recipes
  • Mental health
  • SIBO
  • Supplements
  • Treatments, Testing and Diagnosis
  • Uncategorized

Quick Links

Contact

Privacy and Cookies

Social Media Policy

Website Content Disclaimer

As seen in

Registered Dietitian

Copyright © 2023 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT