Banana is high in fiber. A banana provides up to 14% of the DV. Green, ripe, and overripe bananas have a similar fiber content. Dehydrated bananas and banana chips have a much higher fiber content than raw bananas.
Are banana & banana products high in fiber?
Banana has 2.6 g of dietary fiber per 100g. A medium banana has about 3.1 g of fiber. A large banana contains up to 4 g of fiber. This amount is 14% of the Daily Value (DV)!
Dehydrated bananas are also high in fiber. They have 9.9 g of fiber per 100g. Actually, dehydrated banana has almost 4 times more fiber than raw banana! Just a small tbsp serving provides 0.61 g of fiber, or 2% of the DV.
Banana chips are also rich in fiber. They have 7.7 g of fiber per 100g. An 1-oz serving provides 2.2 g of fiber, or almost 8% of the DV. Other dried-fruits like raisins, prunes, dates, and goji berries are great dietary sources of fiber as well.
On the contrary, banana bread has a lower fiber content. Banana bread has only 1.1 g of fiber per 100g. A slice contains 0.66 g of fiber, or 2.3% of the DV. Whole wheat bread is much richer in fiber, though. It has 6 g of fiber per 100g.
Green or ripe bananas have more fiber?
In fact, green, ripe, and overripe bananas have the same fiber content. Unripe green bananas are rich in resistant starches, which is a type of insoluble fiber. But, as banana matures, it becomes richer in soluble fiber.
Soluble fiber dissolves in water. It promotes satiety and it slows down digestion. Banana also contains insoluble fiber. Insoluble fiber doesn’t dissolve in water. It eases defecation and has a laxative effect.
How much fiber do we need a day?
We need at least 28 g of fiber per 2,000 calories. However, only 6% of people who follow the standard Western diet consume adequate amounts of fiber. Most people consume only half of the recommended daily intake (1).
If you want to boost your fiber intake, you should follow a whole-food, plant-based diet. Only plants are high in fiber.
Although, there hasn’t been established a maximum safe dose of fiber, you better increase your fiber intake gradually. Otherwise, you may experience bloating, gas, or other stomach discomfort.
Health benefits of fiber in banana
Fiber is important for good health. Consuming adequate amounts of fiber daily has been linked to a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, certain gastrointestinal diseases, high blood pressure and LDL-cholesterol.
In addition, the fiber in banana supports weight loss. In fact, high-fiber diets can lower body weight, Body Mass Index, waist circumference, and chronic inflammation. Banana as well as all fruits help us meet our daily needs of fiber. Even banana smoothies are good for weight loss!
Furthermore, high-fiber diets have anti-aging effects.
A 2017 study, that analyzed data from over 2 million people, found significantly reduced mortality risk for people who consumed more fruits. Every extra 200 grams of fruits a day reduces the risk of dying early by 15%. Some fruits, such as apples, pears, berries (e.g. raspberries, blueberries), oranges, mandarins, lemons, and bananas, had a greater effect on lowering the risk of dying early, though (1).
Another study found that elderly people with cardiovascular diseases, who consumed more than 210 g of fruit daily, had a significantly lower risk of premature death by about 40%.
Another UK study found that consuming 7 portions of fruits a day reduced the risk of dying from cardiovascular diseases by 43% as compared to eating only 2.5 portions of fruits a day.