Bananas: Everyone knows them and it is impossible to imagine our household assortment without them as a quick snack for in between. But what do the curved, yellow fruits have to do with our microbiome? That’s what we want to find out together with you today.

First of all, a small list of how versatile bananas are on our body:

Bananas are often demonized for their Sugar content demonized. However, it should be noted here that A) it depends on the ripeness of the fruit and B) as with everything, the amount also plays a role. plays a role. We will discuss the former later in our post.

As you, as a microbiome expert, already know know, dietary fibers are the best friends of an intact intestinal mucosa. On the one hand, there are water-insoluble fibers that bacteria cannot digest. digest. However, they virtually wipe through once thoroughly.

As you already know as a microbiome expert, dietary fibres are the best friends of an intact intestinal mucosa. On the one hand, there are water-insoluble fibres that the bacteria do not digest. But they do, so to speak, wipe through once thoroughly.

Bananas contain a lot of inulin. This fiber has a particularly favorable effect on the growth of anti-inflammatory anti-inflammatory intestinal bacteria.

Fibre has many benefits for our microbiome, making bananas healthy too. Although bananas are not the fruit with the highest fibre content, they still contain 3 grams of fibre per 100 grams. Especially the dietary fibres pectin and resistant starch are contained in the banana.

Resistant starch passes through the small intestine undigested and is broken down (fermented) in the large intestine by your gut bacteria and in the absence of oxygen. In the process, the short-chain fatty acids mentioned above, more specifically propionate, acetate and butyrate, are formed. Butyrate is considered the main source of energy for the cells of the colon mucosa.

As a healthy snack, bananas can also help with diarrhoea, as the pectins they contain delay bowel movements. The best thing to do here is to mash the banana with a fork before eating it. Some studies have also shown that pectins can have a preventive effect against bowel cancer. Thus, bananas can improve the health of your digestive system and help reduce flatulence, for example.

In a clinical study, a group of overweight women were asked to eat a banana twice a day for 60 days as a snack before eating (overweight people have less good gut bacteria, which can even contribute to weight gain). During the study, gut bacteria levels were then measured and digestive symptoms recorded to see if eating bananas made a difference.

In fact, this led to an increase in good bacteria (bifidobacteria) and a significant reduction in flatulence. Previously, the women participating in the study suffered from flatulence almost every day, but adding bananas to their diet halved the symptoms. “We concluded that daily consumption of bananas can induce bifidogenesis in healthy women with body weight problems,” the study researchers commented.

Different states of ripeness of bananas

To come back to the different ripening To come back to the different ripening states of the yellow fruit, we have listed the benefits of each of the three ripening stages for you in a nutshell:

Bananabread (glutenfree, vegan)

Preparation

Have fun trying it out! You can find more recipes on the myBioma Blog.

Author

Ina

Über den Autor

???‍⚕️ Human medicine ? Neurocognitive research ?⚡️ Radiological technology❣️as well as a great passion for the microbiome ☺️ | If you don't find me immersed in one of my beloved books, I can be found either traveling, doing sports, on the mountain or working on recipes in the kitchen ??

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