Banana Bread Bars: Healthy Snacking Without Feeling Guitly

No sugar crash, just a snack that actually keeps you full. The purpose of a snack is to provide your body with energy when it needs it, without unnecessarily causing your blood sugar to spike. Yet many snacks from the supermarket – including those that appear healthier than they actually are, granola bars being a prime example – can do exactly the opposite. With long ingredient lists and highly processed ingredients, they may do more harm than good, particularly when it comes to your gut.

What you need is a small snack that simply gets everything right. That’s exactly what these Banana Bread Bars are: creamy, lightly sweet, with a hint of cinnamon and a crunchy chocolate topping. And the best part? They take just a few minutes to prepare, require no oven and are packed with ingredients that can support your wellbeing.

There’s more to bananas than you might think

Bananas – especially unripe, green bananas – contain resistant starch, a type of carbohydrate that is not digested in the small intestine. Instead, it reaches the large intestine, where it can be fermented by gut bacteria. One animal study found that green banana flour was able to restore the gut microbiome and the integrity of the gut barrier following antibiotic-induced disruption, suggesting potential for supporting the recovery of the gut microbiota. (1) Another study in mice also found a significant increase in the bacterial phylum Actinobacteriota following supplementation with green banana flour – a group of bacteria known to play a role in fermentation. (2)

Foods rich in resistant starch – including green bananas, legumes and whole grains – may also contribute to a slower rise in blood sugar after eating due to their lower glycaemic index. (3)

Heart health & blood pressure

Bananas are rich in potassium, an important mineral and electrolyte. One medium-sized banana provides around 450 mg of potassium, equivalent to approximately 10% of the daily requirement. Potassium, together with magnesium, has been associated with a lower risk of high blood pressure – an important modifiable risk factor for stroke, cardiovascular disease and kidney failure. (4)

Energy & cognitive function

Bananas are an excellent source of vitamin B6. One medium-sized banana provides around 15% of the daily requirement. Vitamin B6 plays an important role in helping the body convert food into usable energy.

Digestion & satiety

Their high fibre content can help keep you feeling fuller for longer, which may reduce the urge to snack or overeat throughout the day. Fibre also increases stool bulk and can help soften stools, making them easier to pass and supporting regular bowel movements.

Recipe for our delicious Banana Bread Bars

Ingredients:

• 1 ripe banana

• 125 g peanut butter

• 80 g honey

• 1 pinch of salt

• ½ tsp cinnamon

• 70 g oat flour

• 70 g almond flour

• 1 tbsp psyllium husk

• 1 banana, sliced

• 100 g dark chocolate

Method:

1. Mash the banana with a fork. Mix with the peanut butter, honey, salt, cinnamon, psyllium husk, oat flour and almond flour.

2. Press the mixture into a dish or tin. Slice the second banana and distribute the slices evenly over the mixture.

3. Melt the chocolate, allow it to cool slightly and spread it over the top. Place in the freezer until the chocolate has set.

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Aimée Stagl BA

Social Media Manager

As our Social Media Manager, Aimée is passionate about nutrition, cooking, and gut health. She loves discovering new recipes and exploring different approaches to healthy eating, sharing her knowledge and enthusiasm across our social media channels through engaging, creative, and easy-to-understand content.

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