Banana Overview
Bananas are one of the world's most popular fruits, offering quick energy from natural sugars balanced with fiber, potassium, and vitamin B6. They're nature's perfect pre-workout snack and a convenient source of nutrients on the go.
Why Banana Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Banana Nutrition Facts
Per 100g (about 1 medium banana)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 89 | — |
| Protein | 1.1g | 2% |
| Total Carbohydrates | 22.8g | 8% |
| Dietary Fiber | 2.6g | 9% |
| Sugar | g | — |
| Total Fat | 0.3g | 0% |
| magnesium | 27mg | 7% |
| potassium | 358mg | 8% |
| vitaminC | 8.7mg | 10% |
| folate | 20µg | 5% |
| vitaminB6 | 0.37mg | 22% |
| copper | 0.08mg | 9% |
GI: 51 ()
Key Nutrients in Banana for Gut Health
Fiber
2.6gSupports gut health by providing essential fiber
Best Ways to Eat Banana for Gut Health
- Fresh as a portable snack
- Sliced on oatmeal or cereal
- Frozen and blended for 'nice cream'
- In smoothies for natural sweetness
- Baked into healthy banana bread
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Banana Health Benefits
- Quick natural energy for exercise
- Supports healthy blood pressure with potassium
- Promotes digestive health with prebiotic fiber
- May improve mood via B6 and tryptophan
- Supports heart health
Important Considerations
- High in natural sugars—limit if managing blood sugar
- May cause constipation in some people
- Latex-allergic individuals may have cross-reactivity
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