Bananas are High in Fiber and Why You Need Them + Healthy Recipes


It is no secret that bananas are delicious. Eat them by themselves, blend them in a smoothie, bake them in bread… the options are endless. In addition to tasting fantastic, they are also incredibly good for your health and one of the best natural sources of fiber. Today we are exploring the reasons why you should eat more bananas, explaining some of their health benefits, and giving you a couple delicious easy banana-based recipes!

 

The four main benefits of fiber

 The benefits of fiber are incredible and everyone should make an effort to incorporate more of it into their diet. There are a lot of great reasons to eat more fiber but here are the top four:

  1. Fiber slows the rate that sugar is absorbed into the bloodstream.

When you eat foods high in fiber, such as bananas and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast. This is good for you because spikes in glucose fall rapidly. When these falls occur it you may feel hungrier than you actually are and resort to overeating.

  1. Fiber makes your intestines move faster.

When you eat foods rich in insoluble fiber, it moves faster through your intestines, which can help signal that you are full, this again prevents overeating.

  1. Fiber cleans your colon.

Fiber has long had a reputation in helping clean your colon. The fiber will scrub out bacteria and other buildup in your intestines, and reduce your risk for colon cancer.

  1. Fiber helps keep you regular.

A high-fiber diet helps you have soft, regular bowel movements, reducing constipation.

 

The Two Types of Fiber

Fiber comes in two varieties, soluble and insoluble, and both are favorable for your health. A medium banana that contains 3.1 grams of fiber is made up of 1 gram of soluble fiber and 2.1 grams of insoluble fiber. Soluble fiber dissolves in water and slows digestion, helping to lower glucose levels and cholesterol. Insoluble fiber doesn’t dissolve in water and helps move food through your digestive system.

Fiber, Bananas, and You

It is recommended that you aim for 25 to 30 grams of total fiber a day and 6 to 8 grams of soluble fiber. One banana meets about 10 percent of your daily fiber and soluble fiber needs. This makes it an incredible source for your health and an easy and effective way to get your recommended dose of fiber. There is no confirmed data on how much fiber Americans currently consume, but it’s widely agreed that most Americans only meet about half their daily fiber needs. It is safe to say then, that adding in a banana to your daily diet will help boost your fiber intake and get you on track.

What’s So Great About Soluble Fiber

If you have high cholesterol, you may already know one of the benefits of eating more soluble-fiber rich foods like bananas is that it helps lower cholesterol levels. But that’s not it’s only benefit. The soluble fiber in the banana absorbs water in your gut, which then forms a type of gel. This gel slows down digestion, which keeps you feeling full, slows the stream of sugar into your blood and lowers insulin levels. The insoluble fiber, or roughage, in the banana adds bulk to your stool, which might make it easier for you to go.

More Fiber Benefits: Resistant Starch

While bananas are a good source of soluble fiber, it’s not the only beneficial fiber found in the yellow fruit. Bananas are also a source of resistant starch, which means resistant to digestion. As a starch your body cannot digest, it helps slow digestion and has minimal effect on blood sugar. Resistant starch is fermented by gut bacteria, which produces short-chain fatty acids that are a source of energy for the cells in your colon. While bananas are a good source of resistant starch, ripening decreases the amount.

Three Easy Fiber Rich Recipes

 In general, it is recommended by doctors and nutrients to have your most fiber heavy meal in the morning or early afternoon. Because of that we are offering you a few easy, healthy breakfast recipes that star your favorite source of fiber, the banana!

 

 

Healthy Banana Bread

 Ingredients:

  • 2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 3 medium ripe organic bananas (mashed)
  • 7-8 pitted prunes (cut into small pieces)
  • 7-8 pitted dried apricots (cut into small pieces)
  • 2 tablespoons fat-free or low-fat milk
  • 1 cup all-bran cereal (original or extra fiber)
  • 1/3 cup softened butter substitute
  • 1/3 cup maple syrup
  • 2 eggs

Instructions:

* Preheat oven to 350°F.

  1. In a small bowl, mix flour, baking powder and baking soda and set aside.
  2. In mixing bowl, stir together (mix well) mashed bananas, cereal, milk and dried fruit. Use masher to mix and mash well. Let mixture stand 5 minutes to soften cereal.
  3. In mixing bowl, beat butter substitute and maple syrup; add eggs and beat well. Stir in cereal mixture. Add flour mixture, and stirred until combined.

4. Spread batter into a loaf pan coated with cooking spray. Bake at 350°F for about 45-50 minutes or until toothpick comes out clean. Let cool 10 minutes before removing from pan, and cool completely before slicing.

Delicious Banana Oatmeal

Ingredients

  • 1/2 cup rolled oats
  • 1/4 tsp salt
  • 1 cup milk of choice
  • 1/4 cup water or additional milk of choice
  • 1 large very overripe organic banana, mashed
  • optional 1/4 tsp cinnamon
  • optional crushed walnuts, mini chocolate chips, shredded coconut, etc.
  • sweetener of choice, if needed

Instructions

  1. In a small pot combine all the ingredients.
  2. Bring to a boil over medium heat. Once boiling, stir only occasionally to prevent sticking or boiling over.
  3. Let the mixture thicken into a textured toothsome consistency.
  4. Sweeten as desired with sugar or honey. Add your favorite toppings, we recommend sliced bananas and other berries

At Organics Unlimited we are big believers in the power of bananas and all the health benefits they provide. We are dedicated in producing the best organic, free trade bananas in the market and are proud to share them with our customers. Read more about our farms and follow us on Instagram for more banana facts, recipes, and information.

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