Healthy Fiber Foods: Bananas

Available and affordable Healthy Fiber Foods
Ready-to-eat Bananas

Typically, people eat bananas raw, right out of the peel. Around the world though, bananas are baked, deep fried, and steamed — made into jam, pancakes, or chips.

Low-cost bananas have dietary fiber and nutrition you need for good health.

For dessert, some people enjoy frozen bananas. Others prefer hot banana fritters.

However you eat a banana, bananas fit everyone’s appetite.

One medium sized Banana

Fiber:   3.1 grams
Calories:   105 kcal
Protein:   1.29 grams

Additional Nutrients:

Nutrition is based on data assembled from United States Department of Agriculture (USDA),National Nutrient Database for Standard Reference.

Potassium – 422 mg
Phosphorus – 26 mg
Magnesium – 32 mg
Calcium – 6 mg
Sodium – 1 mg
Iron – 0.31 mg
Selenium 1.2 mcg
Manganese – 0.319 mg
Copper – 0.092 mg
Zinc – 0.18 mg
Vitamin A – 76 IU
Vitamin B1 (thiamine) – 0.037 mg
Vitamin B2 (riboflavin) – 0.086 mg
Niacin – 0.785 mg
Folate – 24 mcg
Pantothenic Acid – 0.394 mg
Vitamin B6 – 0.433 mg
Vitamin C – 10.3 mg
Vitamin E – 0.12 mg
Vitamin K – 0.6 mcg

Packed with fiber and plenty of nutrition, bananas make healthy breakfast foods and easy between-meal snacks.

Easy Recipes:

  • Ripe banana slices in a mixed green salad add a sweet flavor.
  • Mash banana with peanut butter for a lunchtime sandwich.
  • Peel and eat, one bite at a time — smart, satisfying, simple.

Health Effects:

  • Potassium supports circulatory and nervous systems, kidney health, and bone strength (by preventing calcium loss). Both bananas and avocados are excellent sources for adding potassium to your diet.
  • The tryptophan amino acid building block helps produceserotonin (which helps you relax).
  • Vitamin B6 improves blood health by helping to buildhemoglobin, produce antibodies, convert carbohydrates intoglucose (to maintain blood sugar), and support your immune system
  • Bananas are recommended for gastrointestinal recovery (from diarrhea, stomach flu, or indigestion).
  • High dietary fiber content improves laxation (bowel movements) and may lower risk of heart disease.

Some say the banana counteracts alcohol over-indulgence (another benefit of high potassium along with magnesium).

To prevent (or lessen the effect of) a next-morning hangover:

  1. Drink 16 ounces of water (2 glasses)
  2. Eat a banana
  3. Go to sleep