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I don't know what I am asking is silly or not, but I have always heard that eating a banana after a meal helps in digestion.
Some people says before food while others say after.
Is it a fact or some silly myth?
Bananas seem to contain lots of dietary fiber that help move consumed food through the intestines (popular article) thereby promoting digestion. Whether one should eat bananas before or after dinner is probably a debatable subject (Yahoo forum).
Benefits and health risks of bananas
Bananas are one of the most popular fruits worldwide. They contain essential nutrients that can have a protective impact on health.
Eating bananas can help lower blood pressure and may reduce the risk of cancer.
This article will take a look at the potential health benefits of bananas, such as improving heart health and promoting regularity. It also examines the possible health risks that doctors have associated with bananas.
Share on Pinterest Bananas are high in potassium and contain good levels of protein and dietary fiber.
The following sections explain some of the possible health benefits of bananas.
The nutrition information comes from the United States Department of Agriculture’s (USDA) FoodData Central database .
Daily requirements are from the 2015–2020 Dietary Guidelines for Americans . These are for adults, but they are approximate, as the values vary according to a person’s age and sex.
The American Heart Association (AHA) encourage people to lower their intake of salt, or sodium, and increase their consumption of foods that contain potassium. Potassium can help manage blood pressure and reduce strain on the cardiovascular system.
A medium banana provides almost 9% of a person’s daily potassium needs, according to the nutritional information from the above sources.
A 2007 study suggested that eating bananas might help prevent wheezing in children with asthma. One reason for this could be the antioxidant and potassium content of bananas. However, more research is needed to confirm these findings.
Laboratory investigations have suggested that lectin, a protein that occurs in bananas, may help prevent leukemia cells from growing.
Lectin acts as an antioxidant. Antioxidants help the body remove molecules known as free radicals. If too many free radicals build up, cell damage can occur, potentially leading to cancer.
In 2004, researchers noted that children who consumed bananas, orange juice, or both appeared to have a lower risk of developing leukemia.
The study authors suggested that this could be due to the vitamin C content, as this, too, has antioxidant properties.
Bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C. All of these support heart health.
A 2017 review found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet. Those who consumed more fiber also had lower levels of low-density lipoprotein (LDL), or “bad” cholesterol.
The American Diabetes Association recommend eating bananas and other fruit as they contain fiber. They note that eating fiber can help lower blood sugar levels.
The author of a 2018 review concluded that eating a high fiber diet could reduce the risk of type 2 diabetes and may lower blood sugar in those who already have the disease.
Bananas contain water and fiber, both of which promote regularity and encourage digestive health. One medium banana provides approximately 10% of a person’s fiber needs for a day.
Bananas are also part of an approach known as the BRAT diet , which some doctors recommend for treating diarrhea. BRAT stands for bananas, rice, applesauce, and toast.
Diarrhea can lead to a loss of water and electrolytes, such as potassium. Bananas can replace these nutrients.
High fiber foods can trigger bloating, gas, and stomach cramps in people with inflammatory bowel disease (IBD), according to a 2012 study . However, bananas may improve symptoms, the authors concluded.
The Crohn’s and Colitis Foundation of America recommend banana as a snack food in their diet plan.
Preserving memory and boosting mood
Bananas contain tryptophan, an amino acid that may help preserve memory, boost a person’s ability to learn and remember things, and regulate mood.
Bananas are rich in the mineral potassium. Potassium helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.
Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure.
Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium stays in the body.
One medium sized banana contains 422 milligrams (mg) of potassium.
It is best to try to get potassium from dietary sources, such as bananas. Otherwise, potassium supplements are available to purchase online.
What are the best foods to aid digestion?
The digestive system breaks food down into nutrients and energy that the body can use. Some types of food, including vegetables and yogurt, can help this process of digestion.
Eating certain types of food or making sudden changes to the diet can result in problems with digestion.
In some people, digestive problems can lead to symptoms including:
In this article, we list foods that are good for the digestive system. We also cover which ones to avoid.
Share on Pinterest Adding ginger to food may reduce digestive problems.
As soon as food enters the body through the mouth, the process of digestion begins.
The body gradually moves it through the digestive system, which breaks the food down into smaller, more useable parts.
Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.
Fiber is essential to digestive health in general. If a person is not used to eating fiber often, it is best to increase fiber intake slowly, starting with soluble fiber such as from oatmeal, apples, and bananas.
Add around one serving of fiber to the diet every 4–5 days. Increasing fiber intake too quickly can be bad for digestion.
Drinking plenty of water is also important, as it combines with fiber and adds bulk to stool.
Specific foods that are good for digestion include:
Foods containing ginger
Ginger is a plant that can reduce bloating and other digestive problems.
Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea.
Choose a quality ginger root powder for flavoring meals. For tea, choose fresh ginger root for the best results.
This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.
Plant oils such as olive oil are a good source of unsaturated fats.
Always consume fats in moderation. For an adult following a 2,000-calorie-per-day diet, for example, fat intake should not exceed 77 grams daily.
Vegetables with skin
Vegetables are rich in fiber, which is an important nutrient for digestion. Fiber stimulates the bowels to move stool out of the body.
The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.
Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.
For example, apples, oranges, and bananas are nutritious fruits that could help with digestion.
Whole-grain foods also have a high fiber content that aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels.
Many whole grain foods are available, including brown rice and quinoa.
Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.
Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.
Leafy green vegetables
Leafy green vegetables are packed with nutrients that are helpful for digestion.
According to an article in the journal Nature Chemical Biology, these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion.
Under-ripe Bananas - Good or Bad
Much of the controversy as to whether bananas are a cause or cure for constipation is focused around bananas that are not fully ripe, a.k.a. green bananas.
Some sources say that they cause constipation while others disagree.
The fact of the matter is that green bananas contain a lot more starch than yellow, fully ripened bananas. This is because because the starch has not yet went through the process of being converted into sugar, which makes ripe yellow bananas so much more sweet than green bananas.
The problem here is that much of this starch is "resistant starch", meaning that it is resistant to digestion. Before a banana is fully ripened it is said that around 70 to 80% of its weight is starch, most of which is resistant.
This starch is difficult for our bodies to digest and because of this it makes its way through the small intestine into the large intestine, where acts as a food for good bacteria living there.
What Studies Say About It:
A 2019 study published in the Jornal de Pediatria that took 80 children with functional constipation and tested the effectiveness of eating green bananas as well as taking laxatives. The results were that at a "statistically significant" reduction in constipation was observed.
There was also an earlier study performed in 2014 that is published in Journal of Medicinal Food that tested the resistant starch that is found in bananas' effectiveness against constipation in mice. It was found to increase the digestion speed through the small intestine and quicken bowel movements overall.
While there are claims that green bananas may cause constipation, there doesn't seem to be any good proof of this.
That said, they have also been shown to help relieve diarrhea, by firming up loose stools, which may be surprising. This may make it seem more acceptable that they could harden it up "too much", but it seems that they are best for supporting an overall balance in digestion.
They may give your body an immune boost after working out.
Looking for the ideal food to fuel your workouts and keep your immune system going strong? Instead of grabbing a protein bar, grab a banana. According to a 2012 study published in PLOS One, individuals who ate a banana prior to a 75-km cycling time trial had less pronounced immune system-weakening responses to the vigorous exercise, including lower levels of exercise-induced inflammation and oxidative stress.
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Does Eating Banana Cause Or Relieve Constipation? Here's What Experts Say
Who wouldn't love eating a banana? It's an easy-to-grab and hassle-free fruit to gorge on when we are pressed for time, especially in the morning. Moreover, the humble fruit is lauded for its taste and numerous health benefits that it has to offer. According to the book, 'Healing Foods' by DK Publishing, bananas are extremely versatile. They are rich in potassium, which is essential for maintaining blood pressure, and are natural antacids, which makes them a soothing and healing choice for an upset stomach. While it may be the 'perfect' fruit for many, it has become the centre of much debate regarding constipation. Some people believe bananas cause constipation, while others swear by them to help relieve it. It's a common notion that infants shouldn't be fed with bananas as their weak digestive system may not be able to handle too much fibre, causing irritation in the tummy. Here's what we found out.
According to Macrobiotic Nutritionist and Health Coach, Shilpa Arora, "Bananas are loaded with fibre and nutrients that protect the gut lining. It's the food for healthy bacteria in your gut. Fibre helps eliminate toxins from the colon, which helps with constipation. However, one needs to understand that bananas don't cure constipation magically. It is important to avoid eating certain refined foods that are said to cause chronic constipation. Avoid biscuits, breads, and all other items made with refined flour and processed sugar." As per the book 'Healing Foods', banana's high fibre content helps bowel regularity and eases constipation.
Bananas are loaded with fibre and nutrients that protect the gut lining
According to Delhi-based dietitian, Ritu Arora, "Ripened bananas improve the bowel syndrome and let micro villi present in small intestine to function better further helping in digestion and relieving constipation."
Ripe Vs Unripe Bananas
Unripe bananas (green-coloured) may cause constipation as they have high levels of resistant starch, which can be hard for the body to digest which is why picking yellow-coloured ripe bananas is always a better option. Green unripe bananas are generally said to help treat diarrhoea in infants. As the banana ripens, the amount of resistant starch reduces and is converted into sugars. Ripe bananas are relatively high in fibre content, which has long been claimed to prevent and ease constipation. Fibre tends to absorb water helping stools to pass easily.
Unripe bananas (green-coloured) may cause constipation as they have high levels of resistant starch
Is Ripe Banana A Good Option For Infants?
According to Delhi-based Paediatrician, Dr. Deepak Bansal, "Breastfeeding should be continued till the age of six months as per WHO recommendations. After six months, weaning should be started gradually. Banana is an excellent weaning food, and can be safely started at six months of age. It has many advantages over other weaning foods or cereals. Banana is soft in texture, so it's easier to mash. As it has a thick natural covering, therefore, the chances of contamination are negligible. Also, being rich in fibre, it helps keep stools normal. Banana can be softened further, if needed, by adding water, milk or curd. You should start with small amount initially - that is once or twice a day. It can be given with other cereals, only if the baby is not under the risk of food allergies. Some children may be allergic to bananas. In case, one is allergic to the fruit, s/he will show some symptoms of uneasiness after eating a bite. In such cases, you should consult your paediatrician."
Banana is soft in texture, so it's easier to mash.
Ripe and unripe bananas are used for different purposes. Unripe bananas work best when someone's suffering from diarrhoea on the other hand, ripe bananas are best to relieve constipation. So, go for bananas and don't hesitate to eat one every day! Also, remember to not over-do anything, as moderation is the key. Also, bananas have high amount of natural sugars, it is recommended that diabetics should consult their diabetologist before consuming them.
Banana for Constipation..
Bananas—the Perfect, All-Natural Cure for Constipation:
Wellbeing cognizant individuals favor an all-common way to deal with treating sporadic gut and obstruction issues. Bananas are a compelling home solution for lightening obstruction. They are a delicate and sweet-tasting products of the soil additionally loaded with vitamin B6, vitamin C, and basic minerals, for example, potassium, biotin, and copper..
Bananas and Your Digestive Health:
Aside from being rich in vital vitamins and minerals, bananas are a great wellspring of dietary fiber. They give roughage that manages the speed of processing. Bananas likewise contain a substance called gelatin, a kind of fiber that progressions the surface of bananas when they mature and makes them end up gentler. These properties of the straightforward organic product make it a to a great degree processing well disposed nourishment..
Direct Bowel Function with Bananas:
Bananas are a decent wellspring of fiber and particularly insoluble fiber, which lessens clogging..
Notwithstanding, ensure that you drink a considerable measure of water in the wake of eating ready bananas in light of the fact that the fiber content in the bananas winds up solidifying your stool and hindering your digestive organs..
A medium size banana contains 3 g of fiber, which is 10% of the day by day prescribed fiber that our body needs to avoid clogging..
Banana’s impact on the colon depends up on the sort of banana you want to eat..
Ready yellow bananas – Eating ready yellow bananas will keep the stool traveling through digestion tracts..
Unripe green bananas – Eating unripe green bananas will cause stoppage because of a high starch content..
It is smarter to devour ready bananas with some restraint. They contain a lot of gelatin, which ties to the stools. It hauls out water from the intestinal tract, bringing about dried out stools..
They do contain potassium, be that as it may, which helps in moving the entrails and makes it simpler to pass the stool to cure blockage..
Bananas additionally contain a chemical called fructooligosaccharide, which blocks the aging of bananas once they are in your intestinal tract (helps for characteristic absorption) and goes about as a characteristic mellow diuretic..
Utilizing Bananas as a Constipation Cure:
The one of a kind nutritious substance of bananas make it a perfect cure for stoppage. In the event that you lean toward regular cures and wish to maintain a strategic distance from solid intestinal medicines and their symptoms, utilize these snappy strategies to mitigate your gut issues..
Note: Once you have the solid discharge subsequent to utilizing banana cure, we prescribe taking probiotics. The lactic corrosive present in probiotics adjust the pH of the digestive tract, enhance absorption, control gut and avert blockage. Here are the best probiotic supplements for clogging that are tried for their proficiency..
This is a simple, object free technique..
Eat 2-3 bananas between suppers..
Note: Make beyond any doubt you utilize ready bananas, as the unripe ones will exacerbate your stoppage..
2. Bananas + Warm Milk:
Take a ready banana and peel it..
Meagerly cut the banana and blend the cuts in a glass of warm drain..
Bite the banana painstakingly while drinking the warm drain..
Rehash consistently to dispose of blockage..
Blockage in Babies/Toddlers:
Children can get blocked up in the event that they are not getting enough fiber or appropriate liquids. Organic products are a superb wellspring of fiber, however abstain from nourishing bananas to your children or newborn children as it can cause stoppage. Bananas will compound obstruction side effects in children and babies. When in doubt for babies, abstain from giving them sustenances that comprises of BRAT (Bananas, Rice, Applesauce, and Toast)..
For little children it is prescribed that you attempt the four “Ps” for treating stoppage:
For a for the most part more advantageous entrail, have a go at decreasing refined sustenances, (for example, very handled oat, white rice, flour) and eat entire grains. Straightforward changes in your eating routine generally counteract or enhance obstruction. Another fortunate thing about bananas is that they are not a regular foods grown from the ground accessible consistently cure your stoppage by following these banana-based cures..
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Video taken from the channel: Everyday Health Tips
10 surprising health benefits of eating dark-spotted bananas that will never make you avoid them again
Bananas have been around for a while and in fact are eaten in ample quantities around the world. In United States, it is the most consumed fruit, even more than apples and oranges combined. But, what exactly is it that contributes to the popularity of this yellow-skinned fruit? Bananas are loaded with nutrients, vitamins, fiber and all-natural sugars like fructose and sucrose. Besides their power-packed nutrition, it is their incredible health benefits that contribute to their immense preference among people.
Image credit: Kate Fisher / Flickr
Keeping this discussion strictly on bananas, they are in a continuous state of ripening. Starting from spotless greenish-yellow to developing brown-colored spots and eventually turning into a yellow fruit with brown spots, they can be consumed all the time, however, the image of a banana covered in brown spots loses its appeal for some people. But, what if we told you that the dark-spotted bananas have some of the best health benefits that can be obtained through fruits.
Therefore, without any further ado, mentioned below are some of the amazing health benefits of dark spotted bananas-
1. Dark-spotted bananas enhances our immune system’s ability to fight against tumor cells
A Japanese Scientific Research concluded that the darker spots on a banana produce a substance called TNF- Tumor Necrosis Factor– which has the capability to fight cancerous cells. TNF assists in the communication between cells in the immune system and guides their movement towards the infected cells and helps in arresting the expansion of the abnormal cells by causing cell death, or apoptosis. Since bananas are known for antioxidants, the TNF in collaboration with antioxidants boosts the immune system and also increases the white blood cells. The antioxidants also annihilate free radicals that form cancerous cells.
2. Dark-spotted bananas help in heart burn since they contain potassium that relieves the heartburn
Ripe Bananas or the ones which are covered in spots are rich in potassium-an alkalizing mineral with a pH of 14. Therefore, eating just one banana helps in correcting the overall acidity of the stomach and lessens the heartburn symptoms.
3. Bananas with dark spots contain Potassium that controls the Blood Pressure
Re-iterating on #2, bananas with spots besides having ample amounts of Potassium are low in sodium and thus help to regulate the blood pressure. A study by P.K. Whelton and colleagues that was published in the “Journal of the American Medical Association” showed that increasing the daily consumption of potassium intake helps in lowering the systolic pressure by 3 mmHg and diastolic pressure nearly 2 mmHg.
4. They are a quick fire source of Energy
Dark spotted bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. Research has shown that eating just 2 bananas before a strenuous workout can increase the body’s endurance for an hour or maybe more. Potassium also helps in preventing muscle cramps.
5. Immunity against Anemia is aided by the dark spotted bananas since they contain iron and potassium
Due to the high amounts of iron and potassium that prevail in the dark spotted bananas, hemoglobin increases that strengthens the blood supply which, in turn helps the body to fight against anemia.
6. They can be eaten even in stomach ulcers
Consuming bananas that have spots means that they are ripe and thus help in addressing intestinal disorders as they reduce acidity of the stomach. They also help in reducing stomach irritation since their smooth, soft, mushy texture coats the stomach lining and guards them against corrosive acids.
7. They are considered among those foods that should be eaten when you are in depression
Serotonin is a brain neurotransmitter that makes people relax, feel happy, and improves mood. A banana which has dark spots contains high levels of tryptophan, which is converted into serotonin by our bodies. As a matter of fact, eating bananas helps in fighting depression.
8. They are considered digestion-friendly and hence help with constipation
Bananas with brown spots are an excellent source of dietary fiber that provides roughage which helps in regulating digestion. They also contain a substance called pectin- a type of fiber that changes the texture of bananas when they ripen and causes them to become softer. Due to this, bananas are extremely digestion-friendly. It is also advised not to consume unripe green bananas since their high starch content will create constipation.
9. They help in improving the mood swings during PMS
The vitamin B6 and potassium which is prevalent in dark spotted bananas helps in preventing water retention and from feeling bloated. Bananas help in regulating the blood sugar level and the potassium in bananas also helps in avoiding muscle cramps, which leads to an overall improved mood.
10. They also help in lowering body temperature especially if it is hot outside
An astringent molecule called tannin is present in ripe bananas that supplies it its dryness. When foods containing astringent are consumed, the tissues of body contract, or shrink, and increase the water absorption by the body. This absorption increases the water content in cells, which, in turn, keeps the body temperature cooler.
&ldquoIf you&rsquore somebody who&rsquos prone to gas and bloating, you may need to reduce your consumption of fructose, or fruit sugar,&rdquo says Lee, pointing out that foods like apples, pears and mango are all high in fructose.
Berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.
Don’t Stop Eating Fruits
My advice would be to not stop eating healthy fruits like apples, grapes, cherries and bananas, even though they may cause you some gas on occasions.
Usually, it’s only when eaten in excess that fruits cause gastrointestinal issues like stomach ache, belly bloat and diarrhea.
Rather, try a week off from all of the gassy fruits listed here, like pineapple, pears, mangoes, bananas, strawberries, and especially problematic canned fruit and dried fruits like apricots.
Then, once you’ve taken this break, slowly reintroduce them one at a time and see how they affect you.
Eat only that particular fruit on its own at first, in a decent amount and away from other foods, and you should be able to identify which fruits give you an upset stomach and cause the worst bloating and flatulence for you personally.
Once you’ve identified a particular fruit that causes you gas you can still choose to eat it by taking a comprehensive digestive enzyme, like this potent and fast acting one I use.
These supplements break down sugar alcohols like sorbitol, indigestible fiber, flatulence causing fructose, and other problematic substances in fruits, well before they can cause intestinal problems later on.
I hope this list of both gas causing fruit and non gassy alternative fruits has been helpful and would appreciate if you could share it to help others out there.
Few people know that healthy fruits can cause digestive problems, but identifying the particular fruit that causes gas for you is the first step in fixing the problem.