Synopsis

Source of validity: Traditional
Rating (out of 5): 2

Bananas have been traditionally used in many cultures to support digestive health, including the relief of constipation. The rationale is largely due to their fiber content—especially in ripe bananas, which contain both soluble and insoluble fiber that can help bulk stool and promote regular bowel movements. However, the scientific evidence supporting this use is mixed and limited. Some studies suggest that unripe (green) bananas, which are high in resistant starch, may actually have a constipating effect, while ripe bananas have a higher proportion of soluble fiber that may soften stools. Clinical trials on the efficacy of bananas for constipation in adults are sparse, and results are inconsistent. Some people report relief, while others do not notice any benefit or even experience worsening symptoms. Most major clinical guidelines for constipation do not specifically recommend bananas, but rather advocate for increased dietary fiber from various sources. In summary, while the tradition of using bananas for constipation is longstanding, robust scientific validation is lacking, which is reflected in the moderate evidence rating.

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