Despite being one of the most consumed fruits in Spain, along with apples and oranges, many people still have doubts about whether bananas cause constipation or are a laxative. Even more so, whether it is better to take it when it is still green, or wait until it is very ripe.
Fiber in banana
The banana provides an average of 2.5 grams of fiber per 100 grams. Fiber facilitates intestinal transit, increases the volume of feces, regulates the absorption of some nutrients and facilitates the establishment of the microbiota, among many other functions.
Babies with constipation, can they have bananas?
A common question at the pediatrician’s office is whether bananas constipate babies. When incorporating complementary feeding, occasional episodes of constipation often appear, among other things, because the child ingests less fluids than when feeding based exclusively on what was provided by breastfeeding.
Unless the pediatrician indicates otherwise, the ideal is Provide the baby with ripe bananas. to avoid constipation. They can be incorporated into the fruit buds or in pieces to be eaten directly with the hands (baby led weaning or BLW).
How to make a banana ripen faster
Many times we arrive at the fruit store and see almost green bananas. We take them home and in a few days they are ripe, they may even begin to overcook. Miquel Subirà, Category Manager at ALDI, explains that “the banana is a climacteric fruit, that is, it continues to ripen once it has been cut from the plant. In our case and that of most supermarkets, the banana is produced in the Canary Islands ‘green’, that is, it is harvested unripe. Upon reaching the Peninsula, it is introduced into ripening chambers, a space that simulates a tropical climate so that the banana ripens in a controlled manner.»
This expert remembers that “once it ‘starts’ it matures and there is no turning back. When it goes on sale, it is normal that last 4-6 days at home until they are completely ripe, although it will depend on the state of ripeness when you buy them.” The person responsible for this process is ethylene, a gas that some fruits naturally produce to continue ripening after being separated from the tree. That is why it is often said that ethylene acts as a ripening hormone.
Knowing that this maturation process is unstoppable, there are tricks to speed it up if we have bought them too green. “The trick to ripening bananas faster is to leave them at room temperature in a paper bag with other more ripe bananas, apples or pears, which also release ethylene,” says Subirà. Accelerating maturation is easy, quite the opposite of slowing it down. The only thing we can do is put them in the refrigerator, wrapped in a thick kitchen towel, as they are very sensitive to the cold. In this case they can last 4-5 more days. Although its skin darkens due to low temperatures, the pulp remains sensorially pleasant.
Why it is good to take bananas for physical recovery and diarrhea
In case of diarrhea or gastroenteritis, it is usual to adopt a soft, easily digestible diet to help calm the digestive system and replace lost nutrients. In the case of athletes, in addition to replenishing nutrients, it is important that the food is easily eaten, even during a break in the competition.
Bananas are a suitable option in both cases for several reasons:
- Easy to digest. Do not overload the digestive system at this delicate time.
- Rich in potassium. This electrolyte can be lost during diarrhea or when you sweat a lot.
- They provide pectin and resistant starch. These types of fiber help thicken the stool and reduce the frequency of bowel movements.
So, are they constipating or laxative?
The less ripe banana has more starch. As it ripens, it turns into sugars similar to those in other fruits, but the more starch there is, the easier it is to cause constipation compared to a ripe banana.
Fruits and vegetables in general, and whole grains, legumes and nuts, in particular, are rich in fiber and therefore contribute to intestinal transit and digestive health. This fiber contribution is greater in dried fruits per 100 grams, and although plums, kiwis and oranges top the popular ranking of fruits that help relieve constipation, any of them are equally healthy for the digestive system.
Nutrition experts also remind us that constipation also involves other factors beyond food, such as a sedentary lifestyle, limited fluid intake, stress, retention of the urge to defecate, and not giving the body time. . to undertake your physiological processes without rushing…
The ALDI Council
Banana peel is an excellent fertilizer for plants. Put it in infusion and water your plants with the liquid, or cut it into small pieces and add it to the substrate. Don’t you want to complicate things? Throw it in the brown bin to compost!
Miquel Subira. Category Manager at Aldi Central Shopping. He has been a fruit purchasing manager for 7 years.
