Bananas can be eaten every day, according to dietitians cited by the outlet Prevention, which said the fruit is sometimes unfairly criticized for its carbohydrate content.
Dietitian Sue-Ellen Anderson-Haynes said a person can consume a banana daily, calling it a great way to boost daily fruit and vegetable intake. Dietitian Nicole Andreae-Russert said eating a banana each day can be a great way to add nutrients found in fruit to the diet.
The United States Department of Agriculture recommends adults eat about two cups of fruit per day, and one large banana counts as one cup. Andreae-Russert said eating one or two bananas a day is fine, but pairing a banana with another fruit and a wide range of plant foods helps provide different kinds of fiber, vitamins and minerals.
Digestive and energy benefits
Bananas are considered a prebiotic food containing about three grams of fiber and can help stimulate the growth of good gut bacteria. Unripe bananas are said to be even better for gut health because they contain resistant starch, a type of prebiotic fiber that fuels the microbiome. Eating too many high-fiber foods like bananas, however, can cause gastrointestinal discomfort.
Andreae-Russert said the natural sugars in bananas play an important role in fueling the brain and body with energy, making the fruit an easy pre-workout snack. Bananas also contain both soluble and insoluble fiber, which slows digestion, increases fullness and can help prevent blood sugar spikes after eating.
Weight, heart and mood
Bananas are low in calories and high in fiber, making them suitable for a weight-loss diet, especially when paired with other fiber-rich foods, protein sources and healthy fats such as whole grains, nuts or seeds, Andreae-Russert said.
She said the potassium and magnesium in bananas may help support normal blood pressure and cardiovascular health. A recent review of 24 studies found that magnesium supplements can lower high blood pressure and cholesterol, both major heart disease risk factors, and the National Institutes of Health says potassium also helps lower high blood pressure.
Andreae-Russert cited a study finding that eating several types of fruit, including bananas, over 20 years was linked to a lower risk of depression. She said natural B vitamins, folate, antioxidants or fiber, or a combination of all of them, may play a role. Vitamin B6 in bananas specifically helps the body produce serotonin, a chemical that affects mood.
Possible downsides
Regular banana consumption can cause side effects in some people, including blood sugar spikes, headaches, nausea and fatigue, and may not be suitable for people with kidney problems.
