What Happens if You Eat a Banana Every Day? Nutrition Experts Reveal How Is Optimal for Your Diet

We know that too much of anything is not good, but when discussing generally healthy foods, the question is: how much is too much? Bananas, for example, are fruit packed with nutritional and physical benefits. Not only that, it’s also a super convenient grab when you’re in the midst of your busy schedule or simply want to reach for something light, quick and filling. Despite the benefits, though, you don’t want to eat bananas in excess. We asked doctors and nutritionists to explain what happens if you eat a banana every day.

What happens if you eat a banana every day?

“Bananas are packed with potassium, which is important for heart health and keeping your blood pressure in check,” says Raj Dasgupta, MD, physician and Medical Reviewer for the National Council on Aging. “They also contain fiber to help with digestion, vitamin B6 to help metabolize proteins and fats, carbohydrates for energy and some vitamin C to support your immune system.”

You’ll increase your potassium intake if you eat a banana every day

Banana nutrition labels now include potassium servings, as studies have shown that the average American does not meet the recommended daily serving of the necessary mineral, notes Rita Faycurry, RD at Fay Nutrition. A medium size banana, she explains, contains 4,200 mg of potassium which helps reach the suggested amount of 2,600 mg for women.

“Potassium helps improve heart and kidney function, muscle contractions, and nerve communication,” she says. “Potassium helps reduce blood pressure by flushing out excessive sodium and relaxes blood vessels. Bananas are easy to digest and are great for repleting potassium during illness when potassium is lost through diarrhea or vomiting.”

You’ll get more fiber if you eat a banana every day

In addition to helping with digestion, the fiber in bananas helps you stay full, maintains blood sugar, keeps LDL cholesterol low and even aids in weight loss, Faycurry says, especially when they’re on the greener side.

“Fiber can help manage blood sugar levels by reducing the rate of absorption of carbohydrates into the blood,” explains Avery Zenker, RD with EverFlex personal training. “Fiber helps support a healthy digestive tract and regular bowel movements, and normalize both constipation or diarrhea. It feeds the good bacteria in your gut, which allows them to produce helpful compounds like short-chain fatty acids (SCFAs) that can help reduce inflammation. Fiber also helps promote satiety, helping us feel full for longer after eating.”

You’ll consume more resistant starch if you eat a banana every day

Unripe bananas also contain resistant starch, a type of prebiotic fiber, adds Michelle Routhenstein, MS RD CDCES CDN, Preventive Cardiology Dietitian at EntirelyNourished.com, which may help improve insulin sensitivity to manage blood sugar levels, improve overall cardiovascular health and reduce the risk of type 2 diabetes.

One recent study provided evidence that resistant starch could promote weight loss and maintenance by enhancing the gut microbiome and lowering fat absorption in the body. Another study found that resistant starch was beneficial for reserving lean body mass, increasing feelings of fullness as well as fat burning.

You’ll get an antioxidant boost if you eat a banana every day

Bananas are also chock full of natural antioxidants, which help prevent disease as they fight off free radicals. These molecules often cause cell and tissue damage which leads to many chronic health problems such as cardiovascular and inflammatory disease, cataract, and cancer.

How many bananas should you eat regularly?

Experts agree that there is no formal recommendation for how many bananas you should eat on a regular basis, but that there is very little to no harm in eating one banana each day. Of course, one banana per day is not alone a sufficient source of required vitamins and nutrients, but it is a beneficial asset to a well-balanced daily diet.

“Having one banana per day can fit into most people’s diet, but it may vary depending on calorie needs, kidney function, blood potassium levels, and overall dietary patterns,” says Routhenstein.

Is there such a thing as overconsuming bananas?

In extreme cases, it is possible to eat too many bananas, such as eating more than two per day, making this the only fruit you consume, or regularly eating bananas if you have kidney problems.

“Consuming more than one medium overripe banana can elevate blood sugar levels, particularly when not balanced with fats or proteins,” Routhenstein cautions. “While potassium is essential, consuming too much can lead to high potassium levels, especially for individuals with compromised kidney function or who are taking potassium sparing medications. Eating large quantities of bananas may cause digestive discomfort for some individuals.”

Faycurry adds that eating bananas too frequently can be an issue for: people who have late-stage chronic kidney disease (CKD) as kidneys that are compromised which have a harder time filtering potassium out of the body, and people who are taking certain medications. Some blood pressure medications, for example, cause too much potassium in the blood, she says.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.