Bananas are the fourth-largest fruit crop and the most popular fruit in the world. You should know there is how much fiber in banana. They are very nutritious, with each medium banana containing 105 calories, 22 percent of the daily value for vitamin B-6, 17 percent of the DV for vitamin C and 12 percent of the DV for both potassium and fiber. While bananas are a good source of soluble fiber, they are not high in fiber or soluble fiber; to be high in a nutrient, a food must contain at least 20 percent of the daily value.
Soluble Vs Insoluble Fiber
The two types of fiber are soluble fiber, which absorbs water and swells up into a gel-like substance, and insoluble fiber, which doesn’t absorb water. Each type of fiber has a different function, with soluble fiber slowing digestion and insoluble fiber adding bulk to your stools. Soluble fiber helps lower your cholesterol and causes you to feel full, while insoluble fiber reduces your risk for constipation and diverticulitis.
How much Fiber in Banana
A normal human being require about 25g of fiber per day. But the question is there is how much fiber in banana? with this fiber including a mix of soluble and insoluble fibers. A medium banana contains 3.1 grams of fiber, including 1 gram of soluble fiber. For cholesterol-lowering benefits, consume at least 8 grams per day of soluble fiber, notes a 2002 study published in the “American Journal of Clinical Nutrition.” A banana contains 12.5 percent of the recommended soluble fiber intake.
Other Important Sources of Fiber
While bananas provide soluble fiber, other foods provide more. These include lima beans, kidney beans, baked beans and pears. Each of these contain 3 grams of soluble fiber per serving . Oatmeal, winter squash, Brussels sprouts, parsnips and navy beans, which each contain 2 grams of soluble fiber per serving. The serving size is 1/2 cup, except for oatmeal, which has a 1-cup serving size, and pears, where the serving size is one large pear.
Benefits of banana
Eating bananas out of hand is only one way to use these versatile fruits. Mix them into fruit salads, add them to peanut butter sandwiches or use them to make a banana split. Pureed banana makes a nutritious baby food and can also be used to replace up to half of the fat in baking recipes. You can freeze very ripe banana slices and puree them with a small amount of liquid to form a healthy alternative to ice cream, adding in extras like peanut butter, cocoa powder or other frozen fruits to change the flavor.
Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in your routine meal plan may help to prevent high blood pressure and protect against atherosclerosis.
Similar to the water-soluble pectins bananas also contain fructooligosaccharides (FOS). FOS are unique fructose-containing carbohydrates that are typically not broken down by enzymes in our digestive tract. Instead, they move along through the digestive tract until they reach our lower intestine and get metabolized by bacteria. This process helps maintain the balance of “friendly” bacteria (for example, Bifidobacteria) in our lower intestine, and as a consequence, it also supports our overall digestive health.