Top 10 health benefits of bananas
The banana is a nutritional powerhouse, packed with energy-giving carbohydrates and heart-healthy potassium. A nutritionist explains what makes them so good for you
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What are bananas?
Bananas are the UK’s most popular fruit. On average we each eat 10kg of bananas every year (that’s about 100 bananas). There are many edible varieties that fall into two distinct species: the banana and the plantain.
Bananas have a distinct shape and a firm but creamy flesh. While people think of bananas as having yellow skin, their colour changes from green (under-ripe) to yellow (ripe) to brown (over-ripe).
The most popular type of banana is the large, yellow, smooth-skinned variety of sweet banana. They vary in size and colour, and are usually eaten raw. The larger, green bananas are known as plantains and are prepared in a similar way to vegetables, typically baked or fried.
Banana benefits may include...
1. May support gut health
2. May support heart health
3. May support cholesterol levels
4. May help manage heartburn
5. Are an energy booster
6. May support exercise performance and recovery
7. May support mood
8. May support satiety
9. May support sleep
10. May relieve a hangover
Discover our full range of health benefit guides and check out some of our healthy banana recipes, from our baked banana bread to our healthy biscuits.
Nutritional profile of banana
An 80g serving (a small banana) provides:
- 65 Kcal / 278 KJ
- 1g Protein
- 0.1g Fat
- 16.2g Carbohydrate
- 1.1g Fibre
- 264mg Potassium
An 80g serving, one small banana, counts as one of your five-a-day, learn more about what counts as five-a-day.
How many bananas a day should you eat?
While there's no strict rule, and bananas are generally safe for most people, it's best not to eat more than a couple of bananas a day. Eating more may lead to weight gain, unless you are very active, this is because they contain both carbohydrates and sugar. It’s best to make sure you're eating a balanced diet by including a range of different fruits and vegetables.
What are the health benefits of bananas?
1. May support gut health
Bananas have a soothing effect on the gut thanks to their high content of pectin, a soluble fibre which normalises bowel function. This high fibre content may also help reduce bloating. Whilst the resistant starch (starch we can’t digest but our gut microbes can) has a prebiotic effect, helping to fuel the beneficial gut microbes.
2. May support heart health
Bananas are loaded with valuable micronutrients, especially potassium, which is one of the most important electrolytes in the body.
Potassium helps to regulate heart function and fluid balance which is a key factor in managing blood pressure. There is evidence which shows the effectiveness of potassium-rich foods, such as bananas, in lowering blood pressure and protecting against heart disease.
3. May support cholesterol levels
Pectin is a type of soluble fibre. A diet rich in this sort of fibre may help balance cholesterol levels, including the type known as low density lipoprotein (LDL), also referred to as ‘bad’ cholesterol.
4. May help in the management of heartburn
Unripe bananas help to neutralise stomach acid and contributes to the thickness of the stomach membrane. This means bananas, as long as they are under-ripe, may be a wise choice for those with heartburn.
5. An energy booster
Since they have a low water content, bananas typically have more calories as well as a higher sugar content when compared to other fruits. They contain sugar in the forms of sucrose, fructose and glucose in combination with fibre, which allows them to supply an instant, yet sustained boost of energy.
6. May support exercise performance and recovery
As well as being a sustainable source of energy, bananas are rich in potassium that may support muscles during exercise and reduce the risk of cramping. Making bananas a valuable inclusion both before and during a prolonged form of intensive exercise.
7. May support mood
Bananas contain tryptophan, an amino acid which the body converts to the feel-good brain chemical serotonin. This brain chemical is known to help relaxation, improve mood, lessen anxiety and generally makes you feel happier.
It is, however, very difficult to raise blood levels of tryptophan through diet alone, and although animal studies suggest a possible link between the consumption of banana and improvements in anxiety and depression, it is likely to be more to do with the banana’s antioxidant content rather than their tryptophan contribution.
8. May support satiety
The high fibre content of bananas helps to promote feelings of fullness, whilst the sugars may help appetite control.
9. May support sleep
Being rich in the amino acid tryptophan, eating a banana close to bedtime is effective for helping to deal with insomnia. This is because tryptophan is the precursor to the sleep hormone, melatonin.
10. May help a hangover
A banana smoothie is said to be one of the fastest ways to help relieve a hangover. This is because bananas are known to settle an upset stomach, are rich in electrolytes, like potassium and magnesium, and are a valuable source of carbs, helping to restore blood sugar levels after a few too many.
Are bananas safe for everyone?
Bananas are not suitable for everyone, for example, they may trigger migraine in some people.
If you have a banana allergy, symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and you should call for an ambulance immediately.
Read more about allergies on the NHS website.
Certain medications work by raising the potassium levels in the blood, if you are prescribed medication of this nature, you should take care when eating foods rich in potassium, such as bananas. Refer to your GP for more information.
Are bananas good for you?
The bottom line is yes, bananas are good for you. They provide an impressive hit of potassium, fibre and tryptophan, meaning they can support your gut, heart and mood. What's more, bananas contain carbohydrates and natural sugars, making them an energising choice for a workout. However, as with most other foods, they should be enjoyed as part of a balanced diet.
If you are taking prescribed medication, always check with your GP before making any dietary changes.
Want more like this? Try...
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This page was last reviewed on 17 March 2025 by Kerry Torrens
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
