For those who are plagued with occasional bouts of gas or constipation, diet can be an aid or an enemy. Finding out which foods either contribute to the problem or relieve it is crucial. A widely consumed fruit, bananas are the leading fresh fruit sold in the United States. For this reason, their effect on health is a common query.
Banana Nutrition
Bananas are a part of a healthy diet. They're rich in potassium, which supports muscles and nerves, helps regulate blood pressure and reduces the likelihood of stroke. Bananas contain healthy doses of vitamins A, C and B6, as well as magnesium, folate and iron. A low-fat food, a banana makes an excellent snack for dieters. A single piece of fruit fits easily into any reduced-calorie diet, adding approximately 100 calories.
Bananas and Prebiotics
Bananas are a natural source of the prebiotic fructooligosaccharide, or FOS. Aside from playing a key role in immune-system functioning, these substances nourish healthy bacteria and, in turn, improve the body's ability to absorb essential nutrients. Sometimes referred to as fermentable fiber, prebiotics might affect the body by normalizing bowel functioning and improving conditions such as gastroenteritis, traveler's diarrhea, colitis and antibiotic-associated diarrhea.
Bananas and Gas or Constipation
Bananas affect people in different ways. For some, they contribute to constipation; for others, they cause gas. While a person's individual health condition plays a role, the type of banana a person eats also makes a difference, as does the quantity. Too much of any food can have adverse effects. Unripe bananas and ripened bananas differ in their nutritional content because as a banana ripens, the starchy aspects of the fruit become sugary, which explains why yellow bananas are much sweeter than are the greener variety. The starchy components of an unripe banana can exacerbate constipation. Ripe bananas could have the opposite effect, particularly for those who consume them in excess, due to their high content of fiber and natural sugar.
Considerations
If gas or constipation are a frequent occurrence, consider doing more than eliminating bananas from your diet; talk to your doctor about your symptoms. Between 10 and 20 percent of the population experience these symptoms as a sign of IBS, or irritable bowel syndrome, according to the University of Maryland Medical Center. The center notes that although the condition can arise at any age, it often begins in teen or young adulthood and most commonly in females. Temporary bowel inflammation or a bout of infectious diarrhea increases your likelihood of developing the condition. Other risk factors include use of laxatives, a low-fiber diet and stress. In addition to gas and constipation, other symptoms of IBS include cramping, pain in the lower abdomen, feeling of incomplete emptying following bowel movements, mucus in the stool and strong urges to move bowels upon waking or after eating.
References
- Elements4Health:The Health Benefits of Bananas
- University of Maryland Medical Center; Irritable Bowel Syndrome; Steven D. Ehrlich, NMD; December 2009
- MayoClinic.com; What are Prebiotics? How Are They Different from Probiotics, and What Health Benefits Do They Offer?; Katherine Zeratsky, R.D., L.D.; October 2009
- USDA Nutrient Data: Bananas
