How Does Banana Help in Constipation?

banana for constipation

Today most people face issues of constipation because of irregular lifestyle and improper diet. It is known that intake of too many processed, high-fat foods, and intake of insufficient fluids and fiber can lead to constipation. The problem is characterized by irregular bowel movements as well as hard stools which are actually difficult to pass. In order to solve the problem of constipation, there is one natural fruit i.e. banana. Banana consists of essential vitamins, minerals and fiber which help to relieve issues of constipation. Here are some effective ways to use banana for constipation relief.

How Banana Helps in Constipation?

  • Bananas are essentially rich in several significant vitamins as well as minerals. Besides, they are even also relatively high in fiber, because one medium banana consists of approximately 3.1 grams of fiber.
  • The fruit is supposed to absorb water, assisting stools stay big and soft. This in turn assists to enhance the movement of the stool across your digestive tract.
  • In addition to that, bananas too contain potassium, another vital nutrient that relieves constipation.
  • Moreover, it encourages appropriate bowel movement and this indirectly assists in ensuring that stool is passed easily, and also waste materials from the diet are removed from your body.

Do Bananas Make you Constipated or Poop?

  • Some studies suggest that soluble fiber present in banana can help to relieve constipation. Whereas, others suggest that decreasing dietary fiber may assist in some cases.
  • Whether raising fiber intake helps to alleviate constipation appears to come down to the individual. The kind of fiber you consume may also matter.
  • There are several articles on the internet which claim that bananas make you constipated instead of poop. Actually, studies have not confirmed about this, but few people believe they are essentially a risk factor for constipation.
  • The fact is there is no strong evidence that bananas make you constipated. The inclusion of vitamins, minerals and fiber in banana make you poop.

How to Use Banana for Constipation Relief?

1. Eating Banana for Constipation

  • Just peel a ripe banana and then eat it.
  • You can eat 2 or 3 bananas at intervals of every few hours per day in order to relieve your stomach and excite the bowel movement.
  • It is recommended that you eat your first banana during your breakfast.
  • You can make this as part of the daily routine to effectively combat constipation.

2. Apple and Banana Constipation

Apples are considered as a rich source of pectin (known to be a natural occurring fiber) which bulks up the stool as well as stimulates bowel movements.

You’ll need:

  • 1 fresh apple
  • 1 fresh ripe banana

Preparation Time: 5 mins.


  • First chop one apple and one ripe banana into small chunk.
  • Now consume the fruit salad.

How it works:

  • Apples contains sorbitol (a known to be a naturally occurring sugar alcohol) which performs as natural osmotic laxative in order to soften the stool and allow it move effortlessly through the intestines.
  • Daily intake of 2 – 3 apples with its skin offers sufficient fiber content to your body, while promoting bowel movement and improving digestion process as well.
  • On the other hand, bananas are basically rich in fiber, pectin as well as potassium which are considered useful in curing constipation.
  • The combination of both these fruits thus relieves constipation.

Repetitions: 2 – 3 times in a day.

Best time to take: In Morning.

Tips: Consider using ripe banana only.

[ Read: How to Use Baking Soda for Constipation Relief ]

3. Curd and Banana for Constipation

Curd is known to ease stool expulsion and assist you with symptoms related to constipation like anal pain, bloating, and sensation of not emptying your bowels thoroughly.


  • 1 small cup curd
  • 1 banana
  • 1 teaspoon of sugar for taste

Preparation Time: 5 mins.


  • In one bowl, empty a small cup of curd
  • Now slice one fresh banana into the bowl
  • Mix both of them well
  • Add one teaspoon of sugar for taste
  • Lastly eat the mixture

How it works:

  • Curd includes Lactobacillus GG (LGG) which functions to relieve the adverse effects of constipation.
  • The power of fiber present in banana when matched with properties of curd, the issues of constipation is resolved.

Repetitions: Once or twice a day.

Best time to take: During snack time.

Tips: Make sure that the curd you are using is not much sour.

4. Banana Chips and Constipation

One of the key benefits of consuming banana chips is its fiber content. The reason why banana chips alleviate constipation is because they are a source of iron, an essential mineral which benefits your health.


  • 1 cup of banana chips (fired in coconut oil)
  • 1 pinch of pepper to add the taste

Preparation Time: 5 mins.


  • Take 1 cup of Banana chips that are fried in coconut oil. This is because are coconut oil is high in saturated fat, which contains lauric acid, capable to let you digest quickly.
  • Add 1 teaspoon of pepper to add to the taste.
  • Mix banana chips and pepper by your hands and eat.

How it works: Banana chips are rich in potassium, which helps to relieve constipation. It contains saturated fiber content, capable to combat constipation.

Repetitions: Once in a day.

Best time to eat: During breakfast or evening snacks.

Tips: After eating these banana chips, drink plenty of water with fiber-rich snacks; else you may find yourself struggling constipation.

[ Read: How to Use Castor oil for Constipation ]

5. Banana Bread and Constipation

Banana bread is considered as a source of vitamins and minerals, consisting of vitamins B-6 as well as magnesium for energy production. Besides, whole-grain banana bread is too a source of fiber, helping you in process of digestion and increasing satiety.


  • 1 or 2 whole-grain banana bread
  • 1 tablespoon of butter to apply on banana bread’s surface

Preparation Time: 5 mins.


  • Take 1 or 2 whole-grain banana bread.
  • Now apply 1 tablespoon of butter on its surface and eat.

How it works:

  • Banana bread assist to stabilize blood sugar levels, curbing a hungry appetite to avoid you from consuming the full loaf of bread.
  • Besides, it includes insoluble fibre which adds bulk to stools and is henceforth supposed to help them the stool pass more rapidly through the digestive system.

Repetitions: Once or twice a day.

Best time to take: In breakfast.

Tips: Only take whole-grain banana bread.

6. Banana and Peanut Butter Constipation

Intolerance to butters and nuts could be the aspect that makes you constipated. Peanut butter is known to include essential nutrients that solve the issue of constipation.


  • 1 ripe banana
  • 4 teaspoons of peanut butter

Preparation Time: 5 mins.


  • Take 1 fresh ripe banana and slice it off in a bowl.
  • Now spread 4 teaspoons of peanut butter on slices of banana and eat.

How it works: The essential nutrients present in peanut butter simplify the process of digestion. The combination of this with banana, possessing fiber can collectively function to combat constipation.

Repetitions: Once a day.

Best time to take: After the meals.

Tips: Make sure to use only ripe banana.

[ Read: How to Treat Constipation with Coconut oil ]

7. Banana Shake and Constipation

The banana shake is known to draw out water molecules from the intestinal tract. This causes to stool which is difficult to pass through the intestine to pass easily.


  • 1 ripe banana
  • 1 glass of warm milk

Preparation Time: 5-10 mins.


  • Peel off a ripe banana.
  • Now Cut it into slices and add it into a glass of warm milk.
  • Now drink the milk and eat the bananas soaked inside the warm milk, making sure that you chew the banana properly.

How it works:

  • The warm milk facilitates to soak banana easily and this allows easy absorption of fiber inside the milk.
  • Intake of both of them in combination allows stool to pass easily through digestive track, thus resolving issues of constipation.

Repetitions: Once or twice a day.

Best time to take: During evening snacks.

Tips: Make sure to use warm milk only.

Which Type of Banana is Good for Constipation?

Ripe and yellow bananas are considered as the best when you want to treat constipation in natural way. However, it is important to keep in mind that this yellow fruit required to be consumed in moderation. When you eat it excessively, it is most probable to deteriorate the problem. It is best to avoid use of green bananas as they will only work to worsen the problem instead of relieving constipation.

Banana is a natural fruit which most people across the globe prefer to have in their diet. It is best to consume ripe, yellow and fresh banana only to resolve issue of constipation. The combination of bananas with ingredients discussed above effectively helps to combat constipation safely and easily.

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