Should individuals with existing gastrointestinal problems eat bananas?
Bananas
- Bananas can be easy to digest and are often recommended for nausea and diarrhea, however, not everyone can tolerate them. (MedlinePlus. 2021)
- Bananas are high in fructose, sorbitol, and soluble fiber, which makes them a common trigger for gastrointestinal problems.
- Additionally, individuals not used to eating a high-fiber diet may find it helpful to gradually increase fiber and drink more water to alleviate unpleasant symptoms.
- If there is a suspicion of intolerance, IBS, or malabsorption, it is recommended to speak with a healthcare provider for an evaluation.
- Bananas can make the stomach hurt due to:
- Irritable bowel syndrome (IBS)
- Cramping
- Gas
- Bloating
- Other gastrointestinal (GI) problems.
- Individuals can experience stomach discomfort if there is a fructose intolerance or a rare banana allergy.
Stomach Pain
- Bananas are used to replenish potassium and other essential nutrients lost from vomiting or diarrhea.
- Some individuals can experience bloating and gas after eating them.
- One reason is because of their soluble fiber content.
- Soluble fiber dissolves in water and is more readily fermented in the colon than insoluble fiber.
- This can lead to gas and bloating. (Jackson Siegelbaum Gastroenterology. 2018)
- Bananas also contain sorbitol - a naturally occurring sugar that acts as a laxative and can cause gas, bloating, and diarrhea when consumed in large amounts. (U.S. Food and Drug Administration. 2023)
Irritable Bowel Syndrome - IBS
- Bananas can be a common trigger food for individuals with IBS.
- This is because as bananas break down in the stomach, they can generate excess gas. (Bernadette Capili, et al., 2016)
- Bananas are also high in fructose/simple sugar especially when they have overripened.
- Individuals who have IBS are advised to avoid bananas because they can trigger many of the same side effects as undigested lactose/sugar in milk. (Johns Hopkins Medicine. 2023)
- Ripe bananas are considered to be high in FODMAPS - fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
- Individuals following a low FODMAP diet to manage IBS may want to avoid or limit consumption.
- Unripe bananas are considered to be low-FODMAP food. (Monash University. 2019)
Allergy
- Banana allergies are rare and affect less than 1.2% of the global population.
- Many individuals with a banana allergy are also allergic to pollen or latex because of similar protein structures. (Dayıoğlu A, et al., 2020)
- An individual with a banana allergy may experience wheezing, narrowing of the throat, or hives within minutes of eating.
- They can also experience nausea, abdominal pain, vomiting, and diarrhea. (Family Medicine Austin. 2021)
Fructose Intolerance
- An individual with fructose intolerance has difficulty digesting fructose.
- Individuals with this intolerance should restrict or limit fructose. (UW School of Medicine and Public Health. 2019)
- Fructose malabsorption is when the body cannot digest or absorb fructose correctly. This causes bloating gas and abdominal discomfort.
- Hereditary fructose intolerance is very rare. It happens when the liver cannot assist in the breakdown of fructose.
- This condition often causes more severe symptoms and requires additional treatment besides removing fructose from an individual's diet. (UW School of Medicine and Public Health. 2019)
- Most can tolerate small amounts of fructose found in fruits like bananas.
- There is often more difficulty tolerating large fructose amounts found in honey and high fructose corn syrup. (UW School of Medicine and Public Health. 2019)
Prevent GI Symptoms
- If experiencing gas, bloating, or abdominal discomfort after eating bananas, consider limiting the portion size.
- For example, instead of eating one or more bananas a day, try eating half of a banana to see if symptoms resolve.
- Alternatively, if there is a belief that there is fructose malabsorption, try temporarily removing all high-fructose foods.
- If the body begins to feel better, slowly add foods that contain fructose.
- This can help you pinpoint the foods that are causing the problem. (UW School of Medicine and Public Health. 2019)
- If you're eating bananas that are too green or unripe, you may also experience stomach discomfort.
- Unripened bananas contain high amounts of resistant starch. In large quantities, this can cause mild symptoms like gas and bloating. (Jennifer M Erickson, et al., 2018)
- Resistant starch ferments slowly, so it usually does not cause as much gas as other fiber types. (The Johns Hopkins Guide to Diabetes. 2020)
- Ripe or cooked bananas have less starch and more simple sugars, making them easier to digest. (University of Hawaii. 2006)
- Drinking more water and gradually increasing fiber intake can also reduce GI side effects. (The Johns Hopkins Guide to Diabetes. 2020)
Gut Dysfunction
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References
MedlinePlus. Bananas and nausea.
Jackson Siegelbaum Gastroenterology. Colon gas and flatus prevention.
U.S. Food and Drug Administration. Sorbitol.
Capili, B., Anastasi, J. K., & Chang, M. (2016). Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management. The journal for nurse practitioners: JNP, 12(5), 324–329. https://doi.org/10.1016/j.nurpra.2015.12.007
Johns Hopkins Medicine. 5 foods to avoid if you have IBS.
Monash University. Bananas re-tested.
Dayıoğlu A, Akgiray S, Nacaroğlu HT, Bahçeci Erdem S. The clinical spectrum of reactions due to banana allergy. BMB. 2020;5(2):60-63. doi: 10.4274/BMB.galenos.2020.04.013
Family Medicine Austin. Banana allergy.
UW School of Medicine and Public Health. Fructose-restricted diet.
Erickson, J. M., Carlson, J. L., Stewart, M. L., & Slavin, J. L. (2018). The Fermentability of Novel Type-4 Resistant Starches in In Vitro System. Foods (Basel, Switzerland), 7(2), 18. https://doi.org/10.3390/foods7020018
The Johns Hopkins Guide to Diabetes. What is resistant starch?
The University of Hawaii. Cooking banana.
