Bananas are rich in potassium and fiber and are good for your health, but experts recommend eating them in moderation each day to avoid excess calories and digestive problems.
Below are nutrition experts' recommendations on the optimal number of bananas to eat daily for good health, according to Verywell Health .
Alexandra Rosenstock, a nutritionist at Weill Cornell Medicine and NewYork-Presbyterian Hospitals (USA), says: Bananas are a good source of energy and contain fiber that is especially beneficial for the gut. But it's important to eat bananas in moderation, especially for those with certain health conditions.
Bananas are rich in potassium and fiber and are good for your health, but experts recommend eating them in moderation each day.
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What can happen if you eat too many bananas?
Too much potassium. Expert Rosenstock states that one banana contains approximately 400 mg of potassium. People with impaired kidney function are at risk of hyperkalemia if they eat too many bananas. Hyperkalemia can cause serious symptoms, some of which can be life-threatening, including heart rhythm disturbances, paralysis, and muscle weakness.
Sudden spikes in blood sugar. Ms. Rosenstock advises that people with diabetes may need to eat bananas along with a good source of protein or fat. Otherwise, the carbohydrates and sugars in bananas can lead to sudden spikes in blood sugar.
Gastrointestinal discomfort. Clinical nutritionist Dr. Samantha Dieras, Director of Outpatient Nutrition Services at Mount Sinai Hospital System (USA), advises that eating too many bananas can lead to gastrointestinal problems such as gas, bloating, and diarrhea.
Bananas can cause gastrointestinal discomfort because they are high in fiber but also contain high levels of indigestible FODMAPs and fermentable polyols. Some people cannot effectively digest these FODMAPs, which can lead to digestive problems.
The high fiber content in bananas may not be safe for people with digestive issues such as irritable bowel syndrome or those following a low-fiber diet.
Why are bananas still a good daily snack?
Bananas contain potassium, which can help control blood pressure, as well as antioxidants and fiber—all nutrients you should consume daily in moderation.
According to expert Rosenstock, unripe bananas not only contain fiber which is good for the gut, but also resistant starch which helps nourish beneficial gut bacteria.
Expert advice
Rosenstock experts advise:
Healthy individuals without kidney problems can safely eat up to 2-3 bananas per day, according to Verywell Health.
People with kidney disease should limit their banana consumption to prevent high potassium levels.
People with diabetes should eat bananas along with protein or fat to avoid spikes in blood sugar levels.