Do Bananas Cause Constipation or Help Relieve It? Here’s the Truth

Why does one person swear bananas keep them regular, while another insists they feel blocked after eating them? The question keeps circling in health talks: Do bananas cause constipation? Parents ask for their babies, adults complain after big servings, and pregnant women wonder if it makes things worse. The truth lies in ripeness, timing, and portion. Bananas can bind or ease stool depending on how and when they are eaten.

Do Bananas Cause Constipation?

It depends entirely on the ripeness of the banana, which you can easily identify by the color of its peel.

1. Unripe Bananas

They consist of a high amount of tannins, approximately 100 to 250 mg of tannins per 100 g, and amylase-resistant starch levels, according to a study. These components can cause or worsen the existing constipation. Tannins hinder the peristalsis (a contraction and relaxation of muscles throughout the digestive tract that help move food). Resistant starch, being resistant, does not break down in the small intestine, so it significantly accumulates in the colon, causing constipation.

2. Ripe Bananas

As the bananas ripen, the levels of resistant starch lower, and the amount of fiber and sugar increases. They are rich in soluble fiber, which dissolves effectively in water and produces a gel-like substance, helping to form a soft and easy-to-pass stool. The sugar in it, when coupled with fiber, helps facilitate the passing of stool more smoothly.

3. Overripe Bananas

These types of bananas are highly rich in certain sugars that make them a high-FODMAP food. Such types of food can affect your gut health by worsening the symptoms of constipation, such as irritable bowel movement and a sensitive stomach. So, better to choose a less ripe banana.

Also Read 7 Worst Foods That Cause Constipation

How Ripeness Affects Digestion

Ripeness changes everything. A green banana has a different impact than a spotted yellow one.

Green bananas hold resistant starch, a type of carb that doesn’t break down in the small intestine. In fact, studies showed resistant starch levels of 88–93.5% in some green banana starch varieties. That’s huge. It feeds gut microbiome bacteria, which is great long-term, but for some, it slows things down in the short run.

As bananas ripen, starch shifts into sugars. The fruit softens, becomes sweeter, and delivers more soluble fiber. That makes stools softer and easier to pass. Overripe bananas lose most starch, making them gentle on digestion but not adding much bulk.

This is why ripe vs unripe bananas' digestion matters so much in real life.

When Bananas Might Cause Constipation?

Some folks swear bananas slow them down. That’s not imagination. Green bananas, eaten without enough water, can cause dry stool. And yes, surveys show many millennials still believe bananas cause constipation in adults more often than not.

1. Adults

A big bunch of unripe bananas without water? That can feel heavy in the gut. Constipation shows up when fiber isn’t paired with hydration. That’s also why some people jump into Reddit threads asking, “Why do bananas cause constipation in some people?”

2. Babies and Toddlers

Parents often worry about do bananas cause constipation in babies. Green bananas can bind stool in children, while mashed ripe bananas usually help. Moderation matters.

3. Pregnancy

Constipation during pregnancy is already common. Hormones slow the gut, and green bananas may add to the problem. Ripe bananas, combined with yogurt or oats, are safer choices. That’s why “do bananas cause constipation during pregnancy” is such a common search phrase.

When Can Bananas Help Relieve Constipation?

Flip the script: bananas can also be a natural remedy. People ask all the time, Can bananas relieve constipation? The answer is yes, if ripe.

Ripe bananas contain soluble fiber, pectin, and potassium. Together, they soften stools and support hydration balance. Many even ask: Do bananas make you poop? And yes, eaten ripe, one or two can help with regular bowel movements.

In a 14-day trial with 60 adults, green banana powder improved stool health and increased good bacteria like B. longum and B. bifidum. So even green bananas, when used in powders, support digestion differently.

Practical trick: eat bananas with oats, yogurt, or water. It’s a simple constipation diet tip. Parents often ask Do bananas help constipation in toddlers? Yes, ripe bananas with enough fluids usually do.

Who Should Avoid or Limit Bananas?

Not everyone digests bananas the same way. Some need to limit them.

1. IBS and Sensitive Stomachs

Bananas and irritable bowel syndrome (IBS) often show up in the same sentence. For some, bananas trigger gas. Ripe ones are usually better tolerated than green ones.

2. Babies Under One Year

Infants struggle with resistant starch. Mashed ripe bananas are safer. Parents should avoid green bananas for babies to prevent constipation.

3. Medical Diet Restrictions

Certain people on low-fiber diets can’t eat bananas freely. Their doctors usually limit fiber intake, so bananas won’t fit.

4. Pregnancy with Severe Constipation

Pregnant women dealing with heavy constipation should avoid unripe bananas. Choosing ripe ones and drinking plenty of water works better.

When Is The Best Time to Eat Bananas for Digestion

Timing adds another layer. People search “when to eat bananas for constipation relief” and “best time to eat bananas for digestion” for a reason.

Morning is great. A ripe banana with water or oats helps kickstart bowel movements. Eating bananas before workouts also fuels energy while supporting gut health. With meals, they add fiber and potassium.

• Morning snack: jump-start digestion.

• With meals: add fiber balance.

• Before workout: quick sugar + fiber combo.

So, how many bananas a day for constipation? Usually, one or two ripe bananas are safe. More can crowd out other natural laxative fruits.

How do Other Aspects Of Digestive Health affect bananas?

The following are some of the other aspects of digestive health that banana affects:

• Bananas come under the BRAT diet, which consists of bananas, Rice, Applesauce, and toast. This fruit is most promising for people struggling with gastrointestinal issues like vomiting and nausea.

• Additionally, bananas help treat upset stomachs by boosting mucus production from the stomach lining. The mucus forms a barrier between the stomach acid and the lining, which is the cause of an irritated stomach and heartburn.
• Unripe bananas emerge as an effective and safe low FODMAP diet for people living with Irritable Bowel Syndrome (IBS). According to a study, 86% of IBS-affected patients have shown improvement in gastrointestinal issues like bloating, diarrhea, abdominal swelling, abdominal pain, constipation, and flatulence (gas) with this diet.

How To Use Bananas To Relieve Constipation?

The following are the easy ways to use bananas for constipation relief:

• Eat a ripe banana: Have 2 or 3 bananas daily as it helps regulate bowel movements, preventing constipation.

• Mix banana and curd: Blend 1 banana and 1 cup of curd to prepare a mixture, and add a little sugar to enhance the taste. Eat it every day during breakfast. Ensure the curd is not excessively sour, as it can cause nausea, vomiting, and upset stomach.

• Try banana and peanut butter: Cut a piece of ripe banana into slices and then mix 3 to 4 tablespoons of peanut butter with it. Have this combination after your first meal.

Alternatives if Bananas Don’t Work for You

Some people just don’t get along with bananas. Alternatives exist.

• Prunes: high sorbitol, natural laxative fruit.

• Pears and kiwi: full of soluble fiber.

• Leafy greens: add bulk.

• Oats: great for stool softness.

These options work when bananas and bowel movements don’t line up well for someone.

When To Seek Medical Help?

If you are struggling with constipation due to chronic health conditions like diabetes, chronic kidney disease, hypothyroidism, or any ongoing illnesses, speak with your doctor about the use of bananas. If it's chronic constipation, consult a licensed dietitian who can help customize the diet chart according to your needs. Also, the professionals can advise regarding bananas, fluid, fiber-rich foods, and overall daily meals. Moreover, if you experience any of the following symptoms along with constipation, schedule an appointment with your healthcare provider as soon as possible:

• Blood in stool or blood coming out of your rectum

• Continuous stomach pain

• Problem passing gas

• Vomiting

• Fever

• Lower back pain

• Unexpected weight loss

Final Thoughts

So, do bananas cause constipation? Not usually. Ripe bananas improve stool softness, while green bananas feed the gut microbiome with resistant starch. Babies, pregnant women, or people with IBS may need to watch ripeness and portions. 

Bananas for digestive health remain a good choice, but variety matters. Add water, keep fiber balanced, and use other constipation remedies, such as foods like prunes or pears, when needed.