The Health Benefits of Bananas, According to Nutritionists

After learning about the benefits of bananas, you'll want to stock up on this fruit. They're teeming with essential nutrients, including fiber, vitamins, and minerals. It's no wonder nutritionists call it one of the best fruits to eat. Plus, bananas are inexpensive and sold at most grocery stores, as well as some drugstores and cafes. Ahead, nutrition experts provide a deep dive on banana benefits, and why you should eat more of the popular fruit.

Benefits of Bananas

The banana is a fruit that grows on a tropical tree native to Southeast Asia. The most common type is Cavendish; it's the one you're likely to see at the supermarket. When unripe, they have a green peel and firm, starchy flesh. As they ripen, the peel becomes yellow, and the flesh becomes sweeter and softer. Here's how eating bananas impacts the body.

Supports Gut Health

"Bananas have two main types of fiber, soluble and insoluble," says Stephanie Schiff, RDN, CDN, CDCES, registered dietitian, at Northwell's Huntington Hospital. Both varieties have benefits, but for gut health specifically, soluble fiber "feeds your gut bacteria, helping to keep your gut microbiome healthy and balanced," notes Schiff. Meanwhile, insoluble fiber bulks up your stool and keeps you regular, Schiff says.

Unripe green bananas have perks for the gut, too. They contain resistant starch, which acts as an insoluble fiber, says Schiff. Resistant starch is a prebiotic, meaning "it passes through to your large intestine, where it is fermented by beneficial bacteria," notes Schiff. This helps the bacteria grow and flourish, ultimately supporting gut health.

Manages Blood Sugar

As a source of fiber, bananas can support healthy blood sugar levels. "Fiber slows carbohydrate digestion, reducing the speed of glucose absorption into the bloodstream," says Woods. This prevents blood sugar spikes, which can lead to type 2 diabetes if they happen frequently.

Increases Satiety

The next time you need a satisfying snack, reach for a high-fiber fruit like bananas. "Fiber is the key to making you feel full for a longer time," says Schiff. That's because it slows down the journey of food as it travels from your stomach to your small intestine, she notes.

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Provides Electrolytes

Bananas, as with many fruits, are natural sources of electrolytes. This includes potassium and magnesium, which aid in fluid balance, according to Woods. Potassium is also crucial for muscle contractions, nerve signaling, and heart rhythm, while magnesium supports muscle and nerve function, she notes.

Reduces Oxidative Stress

Bananas contain some vitamin C, according to Woods. This nutrient helps protect cells from damage and serves as a powerful antioxidant, she says. Antioxidants are substances that combat oxidative stress, which can increase the risk of disease over time.

Helps Heart Health

Bananas are known for their potassium content. The mineral "helps counter the effects of sodium to support healthy blood pressure," says Woods. (High levels of sodium can increase fluid retention, and therefore, blood pressure.) This is key because high blood pressure can increase the risk of heart disease and stroke.

Provides Pre- and Post-Workout Fuel

Bananas deserve a place in your pre- and post-workout routines. Before a workout, the carbohydrates in a banana (about 27 grams) can provide quick energy, notes Schiff. "Look for a ripe, yellow banana. It has less fiber than a greener one and will be easier on your stomach, and the carbs will be absorbed more quickly," Schiff says. Plus, the potassium and magnesium in bananas "help with nerve and muscle function during your workout and during post-workout recovery," says Schiff. "Potassium also helps manage fluid levels in the body, especially after sweating," she notes.

Things to Consider

Unfortunately, bananas aren't for everyone. You might need to limit or avoid high-potassium foods (like bananas) if you have chronic kidney disease or end-stage renal disease, as these conditions reduce your ability to excrete potassium, says Woods. Additionally, if you have diabetes, "overripe bananas or large servings may cause blood sugar spikes," notes Woods. You should also avoid bananas if you have a latex allergy, as bananas and latex have the same allergens, according to the experts at Mayo Clinic.

5 Ways to Eat Bananas

"Bananas are a perfect little nutritional package. Eat them greener for extra fiber and good gut health, or [riper] for pre-workouts and recovery," says Schiff. They can also be eaten without any prep, making them great snacks when you're traveling.

In addition to eating bananas as is, try these ideas to enjoy eating more of the fruit:

Smoothies: Bananas can add creaminess and sweetness to smoothies, especially when they're frozen. Try the fruit in a banana-blueberry smoothie or a banana-oat smoothie.

• Breakfast: Start your day with banana pancakes or gluten-free peanut butter-banana waffles.
• Baked goods: Use overripe bananas in banana bread with walnuts and flaxseed or banana nut muffins.
• Covered in chocolate: For a tasty snack, dip banana slices in melted dark chocolate and freeze until firm.
• Frozen dessert: Puree frozen banana slices until thick and creamy, then eat with a spoon like ice cream.