How Much Fiber in a Banana?

Fiber is great for your digestive system because it adds bulk to the stool and helps resolve digestive problems, including constipation and hemorrhoids. Many foods contain fiber, and bananas are also a great choice for anyone interested in increasing their fiber intake. Everyone should consider adding fiber to their diet because studies show that increased fiber intake reduces your risk of chronic disease. Banana is great option, but how much fiber does a banana contain? Will this make any difference and improve your health?

How Much Fiber in a Banana?

Your recommended daily intake of fiber is 25g a day – this includes both soluble and insoluble fiber. You get about 3.1g of fiber from a medium banana – it also includes 1g of soluble fiber. It implies that your aim should be to eat at least 8g of bananas a day to enjoy its cholesterol-lowering benefits. Here is more about how much fiber you get from different-sized bananas.

  • 1 extra small (less than 6" long) (81 g): 2.1 g
  • 1 small (6" to 6-7/8" long) (101 g): 2.6 g
  • 1 medium (7" to 7-7/8" long) (118 g): 3.1 g
  • 1 large (8" to 8-7/8" long) (136 g): 3.5 g
  • 1 extra large (9" or longer) (152 g): 4 9

Nutrition Facts and Benefits of Banana

Knowing how much fiber in a banana provides some information about its health benefits, but there are many other nutrients found in bananas. A medium (about 7-inch long) banana contains about 105 calories and the following nutrients. Percent daily value is based on a 2,000-calorie diet.

Nutrients

Amount

% Daily Value

Total fat

0.4g

0%

Saturated fat

0.1g

 

Polyunsaturated fat

0.1g

 

Monounsaturated fat

0g

 

Sodium

1mg

 

Cholesterol

0mg

 

Potassium

422mg

12%

Carbs

27g

9%

Sugar

14g

 

Fiber

3.1g

12%

Protein

1.3g

2%

Vitamin A

 

1%

Vitamin C

 

17%

Vitamin B6

 

20%

Iron

 

1%

Magnesium

 

8%

That shows that bananas are loaded with important nutrients, and those nutrients make them extremely beneficial for you. Here are some of the most impressive benefits:

  • Eat bananas to overcome depression. It helps convert tryptophan into serotonin that boosts mood.
  • Enjoy bananas to regulate blood sugar and get energy right before a workout.
  • Include bananas in your diet to get potassium and prevent muscle cramps. Potassium also helps to lower your risk of getting stroke and heart attack.
  • Eat bananas to regulate hormones and blood sugar to reduce PMS symptoms.
  • Eat bananas to increase iron intake and prevent anemia.
  • Include bananas in your diet to increase calcium absorption and prevent kidney cancer, macular degeneration, and weak bones.

What's more, bananas contain fiber and pectin that help reduce constipation, stimulate healthy bacteria, and help improve absorption of nutrients. Bananas are also loaded with vitamin B6 that helps reduce selling, aid weight loss, prevent type-II diabetes, improve the production of white blood cells, and strengthen the nervous system.

Great Ways to Enjoy Bananas

Asking how much fiber in a banana is important but it is equally important to learn the best way to enjoy bananas. The other ingredients you use to make something will determine its benefits. Here are some great ways to get fiber from bananas in a healthy way.

1.        Sprouted Buckwheat Bars

Ingredients

  • 2 cups of sprouted buckwheat
  • 4 bananas
  • 2 teaspoons of cinnamon
  • Half cup of dates (soaked for half an hour)
  • A cup of almonds
  • A teaspoon of vanilla
  • 1/8 cup of coconut shreds

Directions

  • Take a good processor and put ground almonds and dates in it. Process it.
  • Add in your vanilla, cinnamon, and bananas and process again.
  • Introduce your sprouted buckwheat now and mix gently. Do not let the groats to break.
  • Transfer to a pan when you have a nice mixture. Take the coconut shreds and sprinkle into the base to avoid sticking. Press your bars gently into the shape of the pan.
  • Dehydrate at 105 degrees for 6 hour, and then get the bars and place them on the sheet to dry for another 3 hours, depending on your preferences. Use an oven if you do not have a dehydrator. Set the oven to the lowest temperature and bake for 3 hours.

2.        Banana Ice Cream

Ingredients

  • 5 bananas (frozen)
  • Half teaspoon of vanilla
  • ¼ cup of raw cacao
  • ½ to 1 cup of frozen strawberries
  • Half cup of blueberries, frozen

Directions

  • Take a high-speed blender and put all your ingredients in it. Add a dash of water as well and make use of the tamper to combine. Blend well.
  • Scoop into portions and sprinkle some raw cacao on top. Serve!

3.        Bananas Bliss Smoothie

Ingredients

  • 3 bananas
  • A cup of frozen berries
  • 1 handful of spinach or greens
  • A cup of almond or nut milk

Directions

  • Blend all your ingredients and serve!

4.        Banana Boats

Ingredients

  • 4 yellow bananas, ripe
  • A cup of mini-marshmallows
  • Half cup of chocolate chips
  • Half cup of peanut butter chips

Directions

  • Slice bananas lengthwise without removing the peel. Do not slice all the way through it.
  • Open sliced pocket and add the chocolate chips and peanut butter chips. Top it with the marshmallows.
  • Do the same with the remaining three bananas.
  • Light a chimney 2/3 full of charcoal and get the coals when the charcoal becomes covered with gray ash. Arrange them on the charcoal grate and set cooking grate as well. Cover the grill and let it to heat for 5 minutes.
  • Oil the grate and place bananas where there are no coals. Cover them and cook for 10-15 minutes or until their peels have blackened.
  • Remove from grill and leave for 5 minutes.
  • Eat with a spoon!

5.        Banana Pudding

Ingredients

  • A large package of instant vanilla pudding
  • A can (14oz) of sweetened condensed milk
  • 2 ½ cups of milk
  • 1 container (16oz) of cool whip
  • 4 sliced bananas
  • Vanilla wafers

Directions

  • Take a large bowl and mix instant pudding and milk.
  • Add condensed milk to it and blend.
  • Fold in half of the cool whip and then alternative bananas, pudding, and vanilla wafers.
  • Use the remaining cool whip for topping and use vanilla wafers and banana slices for garnishing.
  • Refrigerate for an hour. Serve!
 
 
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