The #ane Alert Sign You're Eating Besides Many Bananas

We asked the experts the ane thing y'all should expect out for.

January 22, 2021

There's no disputing that bananas are a nutritious nutrient—not only are they an excellent source of potassium, magnesium, and B vitamins, simply they're also packed with filling fiber and cancer-fighting antioxidants. According to Harvard Health, the American Medical Clan may have even named this fruit every bit the first "superfood" in the early 20th century. All that said, there is such a thing equally eating too many bananas, and experts say it's impossible to miss the top warning sign that you're going overboard.

"The alarm signs of eating too many bananas would be the same every bit eating likewise much of any food—uncomfortable fullness and digestive discomfort," says Andres Ayesta, MS, RD, CEO of Planos Nutrition.

There are several reasons why you might experience some unpleasant GI side furnishings if y'all're overdosing on bananas every day. According to researchers at Makerere University, this fruit contains a significant amount of tannic acid, which is harmless in small doses but can cause a number of side furnishings in large amounts. In the brusk term, ingesting a lot of tannic acid can cause constipation—and in the long term, information technology can negatively impact your microbiome (or gut wellness).

"Bananas can be constipating so if y'all are prone to that, rails your symptoms," says Lauren Harris-Pincus, MS, RDN, writer of The Poly peptide-Packed Breakfast Club. "Anyone watching blood sugar or with digestive issues needs to monitor their diets more carefully.

Related:Check out these seven Healthiest Foods to Eat Right Now.

Another factor to consider is that bananas incorporate a natural carbohydrate booze called sorbitol, which can trigger laxative-like effects in your body when y'all consume a lot of it. Bananas are likewise packed with soluble cobweb, a specific type of carbohydrate that is known to cause gas. When your body starts breaking down both the sorbitol and the soluble fiber together, information technology produces carbon dioxide, methane gas, and hydrogen—which may event in flatulence, among other uncomfortable GI effects. Particularly among people who are already dealing with digestive bug, eating large amounts of the soluble fiber found in bananas can pb to bloating and constipation.

"Fruits contain the sugar fructose, which may trigger symptoms in people with IBS," says Ayesta. "However, different people have unlike IBS triggers, so this is specific to the private."

Additionally, if you oasis't been eating a fiber-rich diet, and suddenly started eating a lot of bananas—it takes a lot of work for your large intestine to break down the soluble cobweb, and when it gets overloaded, you lot may feel gas and/or bloating.

To exist articulate, eating bananas on a regular basis shouldn't cause these side effects unless you already accept a digestive disorder. Interestingly, bananas—especially less ripe ones—are high in resistant starch, which promotes gut health while likewise warding off constipation and gas. Withal, experts say it'southward best to eat them in moderation for several reasons.

"Eating too much of whatever single food is not a good thought because that ways y'all are missing out on the variety of vitamins, minerals, antioxidants, and phytochemicals provided by eating an array of plant foods including fruits, veggies, nuts, beans, seeds, and whole grains," says Harris-Pincus. "I wouldn't recommend more than than one banana a day for that reason. If you are eating and then many bananas per twenty-four hours y'all are concerned, perhaps yous should cut back."

Co-ordinate to Ayesta, the main affair to enquire yourself is whether the amount of bananas you're consuming is causing you to exceed your calorie or carbohydrate needs—or miss out on nutrients from other food sources.

"xc% of the calories in bananas come from carbs, and it'southward important to take sources of protein and fat in your diet also," he explains. "Also, bananas consumed without including a source of protein and fat too tin cause blood sugar spikes that may make y'all feel lethargic."

For the sake of remainder, Harris-Pincus recommends pairing bananas with Greek yogurt and nuts or cottage cheese and chia seeds—that style, you're getting a dose of salubrious fat and protein as well.

The bottom line? As long equally the corporeality of bananas y'all're consuming allows yous to meet your trunk'south needs, and doesn't cause any noticeable digestive discomfort, then you should experience free to savour this superfood on the regular. So keep your portion sizes normal by whipping up one of these 10 Healthiest Assistant Recipes.

Rebecca Potent

Rebecca Strong is a Boston-based freelance health, wellness, and lifestyle author who has contributed to INSIDER, HuffPost, Bustle, Elite Daily, POPSUGAR, StyleCaster, and AskMen. Read more than