Evidence suggests that bananas tend to reduce constipation rather than cause it. They contain dietary fiber that helps make stools softer.

There are many causes of constipation. Some people claim that bananas cause constipation, while others say they help prevent it.

This article analyzes the evidence to determine whether bananas cause or relieve constipation.

Bananas are relatively high in fiber, with one medium banana containing around 3.07 grams (g)Trusted Source of fiber.

There are two main types of dietary fiber: soluble and insoluble. Bananas provide bothTrusted Source soluble and insoluble fiber.

Soluble fiber is broken down by water, and helps makes stool larger and softer. This can help improve the movement of stool through your digestive tract.

Insoluble fiber typically provides bulk and helps stimulate bowel activity. However, some sources, such as finely-ground wheat bran, may worsenTrusted Source constipation.

In most cases, increasing fiber intake can help relieve constipation.

The carbohydrates in a green banana account for around 70% to 80% of the dry weight of an unripe banana. A large part of this is resistant starch.

Resistant starch is a complex carb that has fiber-like properties.

It resists digestion in the small intestine and ends up reaching the large intestine, where it feeds the friendly bacteria that reside there.

Feeding these bacteria is a good thing. They produce short-chain fatty acids, which contribute toTrusted Source digestive health and have beneficial effects on metabolism.

Resistant starch also functions like dietary fiber, which can help with constipation. A 2019 study found that green bananas could help manage constipation when children and adolescents with constipation ate them alongside taking laxatives. Specifically, green bananas could help reduce the laxative doses.

As a banana ripens, the amount of starch and resistant starch decreases as they are converted into other types of carbs.

Some people believe that bananas are a risk factor for constipation. However, studies have not confirmed this.

Bananas are part of the “BRAT” diet — bananas, rice, applesauce, and toast — that some medical professionals recommend to help you recoverTrusted Source from diarrhea or vomiting.

These soft, bland foods may be easier to digest than other foods, which allows your body to heal.

Although bananas can help you recover from diarrhea, there is no good evidence that they can cause constipation.

If you think bananas may be worsening constipation for you or your child, talk with your doctor or a registered dietitian. Removing foods from a child’s diet can lead to nutritional deficiencies, so it’s important to consult an expert before making big changes.

Bananas may improve digestive health and have prebiotic effects, meaning they feed your friendly gut bacteria and stimulate their growth.

For example, a 2020 studyTrusted Source examined the effects of banana pulp dietary fibers on mice that were fed a high fat diet. Eating banana pulp dietary fibers appeared to increase healthy gut bacteria, reduce weight gain, and improve intestinal function in the mice.

Speak with your doctor or a registered dietitian for more information about the possible health benefits of bananas.

The evidence suggests that bananas tend to reduce constipation rather than cause it.

They contain dietary fiber that helps bulk up stools and make them softer.

If you suspect that bananas are worsening constipation, it’s best to talk with your doctor or a registered dietitian. They can help determine the cause of constipation and advise on suitable treatments.