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.
Did you know? To develop optimally, bananas need a warm, humid climate and a temperature of around 27 °C. If possible, 1,500 hours of sunshine per year or more and high humidity are further requirements. The banana plant grows best in shallow, well-aerated and sandy loam soils.
First of all, a small list of how versatile bananas are on our body:
- They give you rash energy.
- They contain abundant potassium.
- They improve your digestion.
- They are a mood booster.
- They serve as an affordable, convenient and healthy snack.
- They are a good source of manganese.
- They help to improve kidney function.
- They support heart health.
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.
The effects of inulin on our body.
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.
Here's a little description for you about the different types of fiber.
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.
Ripe bananas can help support digestion.
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:
- Unripe bananas contain the most prebiotic carbohydrates (resistant starch), as these have the least sugar. Thus, here is also the most good food for your bacteria. In addition, resistant starch makes you starch makes you feel fuller for longer, which can help you lose weight.
- The riper a banana becomes, the more its sugar content increases. its sugar content. Ripe bananas are therefore not only a great natural source of energy source, but also easier to digest. When they are unripe, they serve they serve as prebiotics for your intestinal flora. As the fruit softens, it becomes easier to easier to digest them optimally. That's why a ripe banana is the most most likely to relieve flatulence.
- Finally, a ripe banana contains more antioxidants than an unripe banana. Antioxidants are important for fighting off free radicals. This in turn can help your body support your immune system in its work.
- When the skin of a banana turns brown, we tend to throw it in the bin, but this is often wrong, because they still contain many vitamins and minerals. If you still don't like overripe bananas, use them for baking. They are a great binding and thickening agent. Furthermore, the higher sugar content provides a pleasant and healthy sweetness.
Bananabread (glutenfree, vegan) ingredients:
- 2 flaxseed "eggs" (mix 2 tablespoons of ground flaxseed with 5 tablespoons of water, stir everything together and let stand for 10 minutes).
- 3 medium bananas
- 1/3 cup (80g ) almond butter
- 1/3 cup (65g) coconut blossom sugar
- 1 tablespoon coconut oil
- 1 teaspoon bourbon vanilla
- 2 teaspoons apple cider vinegar
- 1 2/3 cups (150g) oat flour
- 1.5 teaspoon baking powder
- 1.5 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- (Rice) chocolate lentils/nuts/raisins as desired
- Preheat the oven to 180°Celsius and line a baking dish with baking paper. I used an oblong baking dish (24x11cm) from IKEA.
- The next step is to prepare the flaxseed "eggs": mix 2 tablespoons of coarsely ground flaxseed with 5 tablespoons of water, stir everything together and leave to soak for 10 minutes.The next step is to prepare the flaxseed "eggs": mix 2 tablespoons of coarsely ground flaxseed with 5 tablespoons of water, stir everything together and leave to soak for 10 minutes.
- In the meantime, you can mash the ripe bananas in a large bowl.
- Then stir in the almond butter, coconut blossom sugar, coconut oil, vanilla and apple cider vinegar.
- In its separate bowl, mix the oat flour, baking powder, baking soda, cinnamon and salt.
- Now combine the dry ingredients with the wet ingredients and mix them well.
- Now add the prepared flaxseed "eggs".
- Also add the nuts/raisins/chocolate lentils and incorporate into the mixture.
- Pour the batter into the baking tin and optionally top with more nuts/raisins/chocolate lentils or banana pieces.
- Bake for 45-50 minutes and pierce with a wooden stick on a trial basis to check that it stays clean. Halfway through baking (20-25 minutes), the banana bread should be covered with foil to keep it nice and moist.
Have fun trying it out! You can find more recipes on the myBioma Blog.
This article is intended for informational purposes only and is not to be construed as medical information or instructions for action. The recipes are for inspiration and are not intended as a therapeutic measure. If you have any health problems, we recommend that you contact a doctor or other expert immediately.
Mitsou EK, Kougia E, Nomikos T, Yannakoulia M, Mountzouris KC, Kyriacou A. Effect of banana consumption on faecal microbiota: A randomised, controlled trial. Anaerobe. 2011 Apr 16. [Epub ahead of print]
Englyst, H., Kingman, S., Hudson, G., & Cummings, J. (1996). Measurement of resistant starch in vitro and in vivo. British Journal of Nutrition, 75(5), 749-755. doi:10.1079/BJN19960178
Olano-Martin, E., et al. (2003). "Pectin and pectic-oligosaccharides induce apoptosis in in vitro human colonic adenocarcinoma cells." Anticancer Res 23(1a): 341-346.
Iwasawa, H.; Yamazaki, M.; (2009). “Differences in Biological Response Modifier-like Activities According to the Strain and Maturity of Bananas.” Food Sci. Technol. Res., 15 (3), 275 – 282