For years, bananas have been touted as a natural remedy for constipation. Many people reach for this convenient fruit when they feel backed up, believing its fiber content will get things moving. But is this popular belief actually true? The answer might surprise you.

The truth is, bananas don’t always help with constipation—and in some cases, they can make it worse. While they do contain fiber, their impact on digestion depends largely on ripeness and individual digestive health. Unripe bananas, in particular, are high in resistant starch, which can be difficult for the body to break down and may contribute to slower digestion.

Ripe bananas, on the other hand, contain more soluble fiber, which can support bowel movements. However, even then, their effect is mild compared to other high-fiber foods like prunes, apples, or whole grains. For someone already struggling with sluggish digestion, relying solely on bananas might not be enough to provide relief.

Who should avoid bananas for constipation? People with certain digestive sensitivities, such as irritable bowel syndrome (IBS), may find that bananas exacerbate their symptoms. The fruit contains FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger bloating and discomfort in those with sensitive guts. Additionally, individuals with a history of slow transit constipation—a condition where stool moves too slowly through the colon—might experience worsening symptoms if they consume too many bananas.

Another factor to consider is hydration. Fiber needs water to work effectively in the digestive system. Eating bananas without drinking enough fluids could lead to firmer stool, counteracting any potential benefits. This is why prunes or kiwi—fruits with higher water content—are often more effective for relieving constipation.

So, what’s the bottom line? Bananas aren’t a cure-all for constipation. While they can be part of a fiber-rich diet, they shouldn’t be the only solution. For better results, focus on a variety of high-fiber foods, stay hydrated, and consider gentle movement (like walking) to stimulate digestion. And if constipation persists, it’s always wise to consult a healthcare professional rather than self-treating with bananas alone.

Ultimately, bananas are a nutritious fruit with many health benefits—but when it comes to constipation, their reputation may be overrated. Understanding how your body reacts to them is key. If you notice they don’t help (or even make things worse), it might be time to explore other dietary options for digestive relief.