How to Flush Out Your Bowels with Bananas

Co-authored by Marjan Mahallati, RHN, AADP and Dan Hickey

Last Updated: July 19, 2022 References

Bananas are a tasty, nutritious food with numerous health benefits, but how can you use them to flush out your bowels? Ripe bananas are a fiber-rich food that can make your trips to the bathroom easier and more regular, plus they’re great for your overall gut health. We’ve put together a straightforward guide to eating bananas to stimulate bowel movements, as well as how to do a 1-day banana cleanse for your digestive system. Keep scrolling if you’re ready to empty out with a tasty snack!

Method 1

Method 1 of 2:

Eating Bananas for Bowel Movements

1
Choose yellow or browning bananas to stimulate bowel movements. Unripe, green bananas have lots of tannins and resistant starch that bind your waste together and make it harder to pass. As they ripen, the tannins and starch become soluble sugars and fiber, which regulate healthy bowel movements.^{[1]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- For most people, a banana takes about 30 minutes to fully digest.^{[2]
  X
  Research source}
- Eat unripe, green bananas to help with diarrhea or loose stool.
2
Consume healthy fats or protein along with a banana in the morning. A breakfast banana on an empty stomach will stimulate a bowel movement, but the influx of sugars and acid can lead to an upset stomach or a sugar crash later. Eat a healthy fat like peanut butter or a light protein like yogurt with your banana to counter these side effects.^{[3]
X
Research source}
- The fats and protein slow the absorption of sugar into your bloodstream, which leads to more stable energy and blood sugar levels throughout the day.
- Try eating a crushed banana mixed with honey along with your breakfast to stimulate your digestive system.^{[4]
  X
  Research source}
Advertisement
3
Eat a yellow banana after your last meal of the day. The soluble fiber from the banana will accompany your meal while it digests, making it easier to pass that night or in the morning. Plus, the extra banana will make you feel full and prevent nighttime snacking.^{[5]
X
Research source}
- Alternatively, eat a banana right before you go to bed to help move your evening meal through your digestive system in the morning.
4
Enjoy a fiber-rich banana smoothie at any time to stimulate your bowels. Smoothies are a quick and tasty way to load up on nutritious foods that aid digestion. Bananas are especially great in smoothies because of their sweet flavor and easy blendability. Whip up a smoothie if you’re feeling backed up:^{[6]
X
Research source}
- Chocolate-Banana Protein Smoothie: blend 1 frozen banana, 0.5 cups (64 g) cooked red lentils, 0.5 cups (120 mL) nonfat milk, 2 teaspoons (5.7 g) unsweetened cocoa powder, and 1 teaspoon (4.9 mL) pure maple syrup until smooth.^{[7]
  X
  Research source}
- Pineapple Green Smoothie: blend 1 frozen banana, 0.5 cups (120 mL) unsweetened almond milk, 0.33 cups (78 mL) nonfat plain Greek yogurt, 1 cup (128 g) baby spinach, 0.5 cups (64 g) frozen pineapple chunks, 1 tablespoon (14.3 g) chia seeds, and 1 tablespoon (15 mL) pure maple syrup or honey (optional).^{[8]
  X
  Research source}
- Spinach Avocado Smoothie: blend 1 frozen banana, 1 cup (240 mL) nonfat plain yogurt, 1 cup (128 g) fresh spinach, ¼ avocado, 2 tablespoons (30 mL) water, and 1 tablespoon (15 mL) honey.^{[9]
  X
  Research source}
5
Aim to eat 1-3 bananas every day to improve your overall gut health. Bananas contain prebiotics that nourish the good bacteria in your digestive tract, leading to a healthier microbiome with regular consumption.^{[10]
X
Research source} When your gut is happy, your bowel movements become more regular and easier to pass.^{[11]
X
Research source}
- Signs of an unhealthy gut include an upset stomach (bloating, constipation, gas), trouble sleeping, cravings for sugary foods, or frequent mood changes.
- Regularly eating more than 2-3 bananas a day can cause constipation (if they’re unripe), bloating (if they’re ripe), sleepiness, or a nutrient imbalance.^{[12]
  X
  Research source}
- Bananas are a good source of plant fiber and are low-fat, making them a good food to soothe leaky gut syndrome (so are other fruits and veggies, too).^{[13]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Bananas may have some antibacterial qualities and could also absorb acid in the stomach.
6
Drink banana tea to soothe and prevent bloating. The potassium in banana tea helps regulate the sodium levels in your body and reverse salt-induced bloating, making your stomach and bowels feel better. Add a banana (peel on with the ends chopped off) to a pot of 3 cups (710 mL) of boiling water and let it simmer for 15-20 minutes.^{[14]
X
Research source}
- Remove the banana and add cinnamon and honey before drinking.
- Alternatively, simmer a peeled banana for 5-10 minutes.
- Besides bloating relief, banana tea also promotes good sleep, heart health, and mood improvements.

Method 2

Method 2 of 2:

1-Day Banana Bowel Cleanse

1
Consume your normal calorie intake’s worth of bananas for one day. Only eat ripe, yellow bananas throughout the day to reboot your digestive tract and flush your bowels. Eat when you’re hungry and stop when you’re full to avoid under or over eating. Try not to add spices or other foods if you can help it.^{[15]
X
Research source}
- You need a variety of nutrients to stay healthy, so only cleanse for one day (or a weekend at most). An extended "mono" diet is bad for your health.^{[16]
  X
  Research source}
- Alternatively, consider an all-banana breakfast followed by your normal diet for the rest of the day.^{[17]
  X
  Research source}
- Bananas are a great detox food. The pectin in them binds toxic compounds in your blood and carries them out through urine and waste.^{[18]
  X
  Research source}
2
Add optional greens for nutrients and variety. Incorporate lettuce, arugula, celery, or microgreens into your banana diet to help keep you full, supply more nutrients, and break up the monotony of only eating bananas. Plus, the crunch of the greens provides a nice texture contrast to the bananas.^{[19]
X
Research source}
- If the bananas-only diet is driving you bananas, consider also adding coconut water or cinnamon to spice things up.
3
Drink lots of water to stay hydrated and support your digestion. On average, men need 15.5 cups (3.7 liters) of water per day and women need 11.5 cups (2.7 liters). Drink water with each meal, between meals, and whenever you feel thirsty to make sure you’re properly hydrated while you detox.^{[20]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- The dramatic change in diet can alter how much water you get from the food you eat. Drink more than you think you need to compensate.
- You’ll know you’re well-hydrated when you don’t feel thirsty often and your urine is clear or pale yellow.

Expert Q&A

Question

Can eating bananas help with peptic ulcers?

Roy Nattiv, MD
Board Certified Gastroenterologist
Dr. Roy Nattiv is a Board-Certified Pediatric Gastroenterologist in Los Angeles, California. With over 20 years of experience he specializes in a broad range of pediatric gastrointestinal and nutritional illnesses such as constipation, diarrhea, reflux, food allergies, poor weight gain, SIBO, IBD, and IBS. He completed his pediatric residency at the Children’s Hospital at Montefiore, Albert Einstein College of Medicine in New York, and his fellowship at the University of California, San Francisco (UCSF). While at UCSF, he was a California Institute of Regenerative Medicine (CIRM) fellowship trainee and was awarded the North American Society for Pediatric Gastroenterology, Hepatology, and Nutrition (NASPGHAN) Fellow to Faculty Award in Pediatric IBD Research. Dr. Nattiv received his undergrad degree from the University of California, Berkeley, and his medical degree (MD) from the Sackler School of Medicine in Tel Aviv, Israel.

Roy Nattiv, MD

Board Certified Gastroenterologist

Expert Answer

There's some thought that bananas can absorb some of the acidity of the stomach and thereby help an ulcer heal faster. And there's some thought that bananas contain some antibacterial properties. But I would stress that it's not a first-line treatment for an ulcer. And I would put it in the category of complementary or alternative treatment.

Warnings

Consult a doctor before doing a banana cleanse if you’re concerned about the possible impacts on your health.

⧼thumbs_response⧽
Helpful 0 Not Helpful 0
Avoid a banana cleanse or a high intake of bananas if you’re susceptible to migraines, allergic to bananas, or on a medication that raises potassium levels in your body.^{[22]
X
Research source}

⧼thumbs_response⧽
Helpful 0 Not Helpful 0