Breakfast Banana Split with Greek Yogurt and Fruit
This breakfast banana split replaces ice cream with Greek yogurt and fresh fruit for an easy and healthy morning snack.
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Bananas may be the most portable and healthiest fruit. But for people who want to include fruit in their diet to prioritize fiber (a necessary feature in snacks to keep you feeling full until your next meal), you may be wondering how useful bananas are.
Bananas contain a good amount of fiber, but not as much as apples or other high-fiber foods. “One medium-sized banana contains about 3 grams of fiber, which is a little less than other fruits,” says Lisa Valente, a registered dietitian based near Burlington, Vermont. “Apples contain 4 grams of fiber, and 1 cup of raspberries contains 8 grams of fiber. While they may not have the most fiber, it’s a good idea to get fiber from a variety of sources to feed your gut bacteria and ensure you’re getting a variety of nutrients in your diet.”
Types of dietary fiber contained in bananas
If you’re looking to diversify the types of fiber in your diet, bananas are a great source of multiple fibers.
Bananas contain soluble and insoluble fiber, both important types, Valente said. “Soluble fiber helps the heart work and may improve blood sugar levels. Insoluble fiber helps move substances through the body smoothly. Bananas, especially green bananas, also contain resistant starch.” She added that resistant starch is a prebiotic fiber that is beneficial to the health of your gut bacteria, as it feeds your gut bacteria and enables the production of short-chain fatty acids that help reduce inflammation.
How to get the most fiber from eating bananas
Not all bananas are the same when it comes to dietary fiber. Color and ripeness are important. “Resistant starch is higher in green bananas than in ripe bananas. As bananas ripen, resistant starch begins to turn into sugar,” Valente says. Of course, yellow bananas have more sugar, so eating green bananas may not be as enjoyable as yellow ones. Research shows that a green banana contains about 6 grams of fiber, while an overripe banana contains about 2 grams.
So if you’re concerned about fiber, consider color, ripeness, and sweetness to determine if you’re getting the most fiber from bananas.
More reasons to love bananas
Bananas are sometimes said to be “too sweet,” but Valente says that’s irrational. It does contain natural sugar, but unless you are diabetic, there is no need to worry.
“Banana probably won’t top your list of nutrient-dense fruits, but that doesn’t mean they don’t have a lot of nutrients,” she says. “Banana is one of the most affordable fruits in the grocery store and a great way to add nutrition to your diet. Bananas are a versatile fruit that can be eaten plain, used in smoothies, or mashed into baked goods.”
