What Happens to Your Body When You Eat Bananas Every Day (2024)

Bananas are a popular go-to snack. They're delicious, convenient and accessible but have also been the subject of controversy from time to time. Are they worthy of praise for being a good source of potassium—or deserving of criticism for having too much sugar? Is it healthy to eat them daily? If so, how many?

In this article, we'll explore the evidence surrounding the health benefits of bananas and determine whether or not they should be part of a healthy diet. To start, let's look at the nutrition information for bananas.

Banana Nutrition

According to the USDA, one medium banana contains:

  • Calories: 105
  • Carbohydrates: 27 g
  • Fiber: 3 g
  • Sugars: 14 g
  • Protein: 1 g
  • Total Fat: 0 g
  • Sodium: 1.18 mg
  • Potassium: 422 mg

Can You Eat Banana Peels?

What Happens to Your Body When You Eat Bananas Every Day (1)

Pictured Recipe: Banana Oatmeal

Health Benefits of Bananas

Here are a few things you might experience when you eat a banana every day.

You May Increase Your Energy

Bananas are a good source of carbs—your body's main fuel for energy production. According to a 2019 article published in the Journal of Food Science and Technology, bananas also contain B vitamins, such as vitamins B3, B6 and B12, which help enzymes in your body release energy from the carbs you're eating to make it available to be used by your body.

Bananas can be part of a healthy meal or snack and are best utilized when paired with healthy fats and/or protein. This is because carbohydrates digest more quickly than protein or fat, so when eaten alone, they can send your blood sugar soaring—and subsequently crashing. Pairing a banana with a healthy fat or protein—such as a handful of almonds or a cup of Greek yogurt—will help prolong the energy the banana provides and keep your blood sugar more stable.

You May Maintain a Healthy Weight

When eaten as part of a balanced meal, bananas can help keep you satisfied longer. Feeling satisfied between meals reduces the likelihood that you'll have cravings and exceed your daily caloric needs—which over time, can contribute to weight gain.

While there is no evidence that bananas directly contribute to weight loss, they are a convenient and readily available food option that can be easily incorporated into a nutritious eating pattern to lose weight.

In fact, 2023 research published in Frontiers in Nutrition showed that increasing your fiber by consuming more fruits and vegetables was associated with greater weight loss success. This is good news, considering a medium banana contributes 3 grams of fiber to your daily total—which brings us to our next benefit.

You May Increase Your Fiber Intake

According to the 2020-2025 Dietary Guidelines for Americans, more than 90% of women and 97% of men do not get the recommended daily amount of 28 to 34 g of fiber per day.

Enter the banana.

Medium-size bananas have about 3 g of fiber each. Fiber has many health benefits, including keeping you full longer.

Pectin, a specific type of fiber found in bananas, can help your body eliminate waste more effectively. As bananas ripen, they tend to lose some of their pectin content, so greener or slightly ripe bananas are a better source of fiber than overripe bananas, per a 2021 study published in the journal PLoS One.

Bananas also contain a type of dietary fiber called resistant starch, which acts as a prebiotic, giving your beneficial gut bacteria something to nosh on. And a healthy gut means lower inflammation, reduced disease risk and better overall health.

You May Improve Your Heart Health

Bananas are known for being a great source of potassium, with one medium banana coming in at 422 milligrams. That's 9% of your daily recommended intake, per the FDA.

Potassium is found in all body tissues and is essential for normal cell function. It is important for a healthy heart as well. The DASH diet, a protocol commonly recommended for people diagnosed with—or at risk for—heart disease, recommends getting potassium from fruits and vegetables. Bananas are a great way to contribute to your daily potassium needs.

Getting enough potassium in your diet may also help lower blood pressure. High blood pressure is one of the leading causes of cardiovascular disease, so eating foods containing potassium each day is an important part of a healthy lifestyle. Fortunately, it's easy to incorporate bananas into foods like smoothies and overnight oats—which can also contain other fruits and whole grains that can promote heart health as well.

You May Reduce Your Risk for Chronic Disease

A lesser-known fact about bananas is that they are rich in compounds that have antioxidant properties, according to 2022 research in the International Journal of Food Properties.

Interestingly, a 2019 article in the Journal of Food Science and Technology states that "bananas have a higher antioxidant capacity than some berries, herbs and vegetables" and, therefore, can aid in reducing the harmful effects of oxidative stress on the body.

Oxidative stress can cause inflammation and damage body tissues. If this continues as you age, it can lead to chronic inflammation—a known driver of diseases such as heart disease, diabetes, cancer and more.

Consuming fruits and vegetables high in antioxidants—like bananas—can help provide your body with the tools it needs to help keep inflammation at bay.

How Many Bananas Should You Eat per Day?

Now that you know bananas are nothing to fear, how many should you eat? While there's no blanket rule, sticking to one to two bananas per day shouldn't cause issues for most people. With that said, remember that they are relatively high in carbohydrates, so eating them along with protein or fat is also advisable to support stable energy levels.

People with chronic kidney disease should limit bananas and other foods that are high in potassium to protect their kidneys and heart from damage, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Eating too many bananas or other high-potassium foods can cause excess potassium in the body, also called hyperkalemia. This can cause serious health problems, including heart issues. While most people wouldn't be able to stomach the number of bananas necessary to cause this to happen, it's something to be mindful of.

Bananas are best consumed the same as other healthy foods: in moderation and as part of a healthy, balanced eating pattern.

16 Healthy Banana Breakfast Recipes in 30 Minutes or Less

The Bottom Line

Bananas are a nutritious, filling, convenient fruit and are also budget-friendly. They're a good source of potassium, antioxidants and fiber, and can help reduce the risk of chronic disease, improve gut health and more. They're great as part of a meal, in smoothies or as an on-the-go snack with a handful of nuts or a swipe of peanut butter.

Can People with Diabetes Eat Bananas?

What Happens to Your Body When You Eat Bananas Every Day (2024)

FAQs

What Happens to Your Body When You Eat Bananas Every Day? ›

Both dietitians say that since bananas help support blood sugar, preventing spikes and drops, incorporating them into your diet regularly can lead to feeling more balanced. There is also some scientific evidence showing that eating a banana in the evening can help promote better sleep.

What happens to your body if you eat a banana every day? ›

Bananas are a great way to contribute to your daily potassium needs. Getting enough potassium in your diet may also help lower blood pressure. High blood pressure is one of the leading causes of cardiovascular disease, so eating foods containing potassium each day is an important part of a healthy lifestyle.

Why should you eat a banana before bed? ›

It turns out; this beloved fruit is the perfect sleep aid. It provides several vitamins and minerals that can improve the quality of your sleep. Bananas reduce stress and anxiety, alleviate muscle cramps, and regulate your sleep-wake cycle with serotonin and melatonin.

Do bananas raise your blood sugar? ›

Bananas contain carbs, which raise blood sugar

This is because carbs raise your blood sugar level more than other nutrients, which means they can greatly affect your blood sugar management.

What happens if you eat bananas every morning with an empty stomach? ›

"While bananas are nutritious and can provide a quick source of energy in the morning, their high sugar content might lead to a rapid increase in blood sugar levels when consumed alone on an empty stomach," Manaker says.

What is the healthiest fruit? ›

The healthiest fruits and their benefits
  1. Lemons. Turning lemons into lemonade can do more than just boost your spirits. ...
  2. Blueberries. Blueberries contain anthocyanins, which are the special pigments that give them their rich color. ...
  3. Apples. ...
  4. Oranges. ...
  5. Cherries. ...
  6. Pomegranates. ...
  7. Grapefruits.
Sep 15, 2023

What do bananas do to your stomach? ›

Overview. Bananas can help relieve an upset stomach by stimulating the production of mucus from the stomach lining. The mucus creates a barrier between the stomach lining and the acidic gastric substances that cause heartburn and stomach upset.

Is peanut butter good for you? ›

Peanut butter packs many health-promoting nutrients that benefit heart health, blood sugar, and weight management. The nut butter might help you get a good night's rest and help you feel full longer. Peanut butter can be a good companion to apples, bananas, chocolate, or simply eaten by the spoonful.

Is watermelon good for you? ›

Watermelon — which can actually be considered a fruit or a vegetable, according to the National Watermelon Promotion Board — is incredibly nutritious, too. Nutritionists say watermelon is low in calories and sugar and chock-full of vitamins, minerals, and antioxidants, making it a great addition to a healthy diet.

Can I drink water after eating bananas? ›

You should avoid drinking water immediately after eating a banana as it can cause severe indigestion. Drinking water makes bananas hard to digest, therefore always wait for about 30 minutes for drinking water.

Why do I sleep better after eating a banana? ›

Certain nutrients in bananas are associated with sleep. For example, bananas contain tryptophan and vitamin B6, which are important for the production of serotonin and melatonin. Serotonin is a neurotransmitter (a chemical messenger) that regulates sleep.

When should you not eat a banana? ›

While it's okay if the banana peel is dark brown or even black, if the inside is too, then the fruit is beyond ripe and now on its way to rotten. Another sign that bananas have gone bad is if they start leaking any fluids. When in doubt, just toss the bananas out.

What fruit is the highest in sugar? ›

Which Fruits Have the Most Sugar?
  • Mangoes. 1/13. Fruit's good for you! ...
  • Grapes. 2/13. A cup of these has about 23 grams sugar. ...
  • Cherries. 3/13. They're sweet, and they have the sugar to show for it: A cup of them has 18 grams. ...
  • Pears. 4/13. ...
  • Watermelon. 5/13. ...
  • Figs. 6/13. ...
  • Bananas. 7/13. ...
  • Less Sugar: Avocados. 8/13.
Sep 25, 2023

What happens if you eat a banana every day? ›

Bananas are healthy, delicious, and versatile fruits. They're full of nutrients that could help prevent constipation, improve digestive and gut health, and promote recovery from intense activity. Eating one banana per day will provide: 12% of the DV for vitamin C.

What can bananas do to your skin? ›

Bananas contain vitamins A and C, which are essential for healthy, youthful-looking skin. Vitamin A can help reduce fine lines and wrinkles, while vitamin C can help brighten and even out your skin tone. So, if you want to keep those wrinkles at bay, just eating bananas daily will do the trick for you.

Is a banana a day too much sugar? ›

True or False: Bananas have too much sugar- False!

An average medium sized banana contains about 14 grams of sugar, which is about 53% of its total 105 calories.

What is the best time to eat bananas? ›

On top of that, our body's metabolism is at its lowest in the night. Therefore, one should ideally consume bananas in the morning or the evening and must avoid eating them at night.

Are bananas good for losing weight? ›

Although there are no studies that directly examine the effects of banana on weight, they're high in fiber and low in calories. When included as part of a balance diet, bananas may help support weight loss goals. People who want to improve their health are often advised to eat more fruits and vegetables.

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