Bananas are a staple in many diets and are one of the most consumed fruits globally (1).
In fact, they are the number one food recorded by MyFitnessPal members, underscoring their broad appeal.
Bananas are favored for their convenience, easy availability and low cost. They are easy to add to meals. They are often enjoyed with smoothies, as part of a breakfast cereal, or just on their own.
In many countries, especially low-income countries, bananas are a valuable source of nutrients (1). Packed with essential nutrients such as potassium, vitamin B6, and dietary fiber, this fruit is a nutrient-dense choice (2).
Bananas are definitely popular. But with growing concerns about the environment and dietary diversity, you may be wondering how often you should eat it.
Here’s what you need to know about your weekly banana intake and its potential impact on your health and the planet.
Banana fungus crisis: What you need to know
Bananas are one of the most produced and consumed fruits in the world, with more than 1,000 different varieties (1).
The Cavendish banana is the most popular, accounting for 99% of banana exports (3).
However, it is currently threatened by a new strain of Fusarium wilt (TR4), a fungus also known as “Panama disease” (3). This fungus attacks the roots, causing the plant to rot and die (4).
If left unchecked, it could lead to the commercial extinction of the Cavendish banana.
In the 1950s, a similar disease destroyed the previously most popular banana: the Grand Michel. That’s when we switch to Cavendish(3).
Since 1990, a new strain of the virus has been circulating. It entered important banana growing areas such as Latin America around 2019, causing serious damage to Cavendish bananas (5).
This is a big problem. There are currently no commercial alternatives to Cavendish bananas.
Losing it would particularly affect poorer communities and economies, affecting millions of people who rely on the banana industry for food and income (1, 6).
Scientists are working to stop the spread of Panama disease.
They recently discovered genes in the fungus that may be key to protecting the Cavendish banana from extinction (7). But if not, we may need to find a new favorite banana soon.
How many bananas should you eat a week?
Bananas have many potential health benefits, including:
- Chronic disease prevention: Bananas are rich in bioactive compounds. They include antioxidant flavonoids and polyphenols. These may help prevent type 2 diabetes, heart disease, and cancer (8).
- Support heart health and replenish electrolytes: Bananas are rich in the electrolytes potassium and magnesium. These can help lower blood pressure and reduce the risk of heart disease (9, 10). Additionally, bananas can help replace electrolytes lost through diarrhea or vomiting (2).
- Promotes gut and metabolic health: Unripe and less ripe bananas are rich in fibers such as pectin and resistant starch. These fibers aid digestion, bowel movements, and blood sugar control (2). They also act as prebiotics, nourishing good gut bacteria. A healthy gut microbiome further aids digestion. It also supports immunity, brain health, and weight management. (11, 12).
Recent observational studies have found People with high blood pressure may reduce risk of death by eating bananas 3 to 6 times a week (13). Compared to people who eat less than once a month. Increasing beyond this range provides no additional benefit.
More research is needed to find the right amount of bananas for different health conditions and goals.
So, how many bananas should you eat each week to reap these benefits? For now, the best answer depends on your individual needs and diet. but, Most healthy adults should be able to safely eat one to two medium-sized bananas per day.
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Other things to consider before increasing your banana intake
If you have certain health conditions, eat bananas with caution. For example, people with kidney disease should limit their consumption of bananas, which are high in potassium (11).
Those who have other concerns or are taking medications for blood pressure or heart failure should consult a doctor before eating bananas.
Additionally, while bananas are healthy, banana-flavored products and desserts may not be as nutritious. They often lack the benefits of eating a whole banana.
For recipes that use whole bananas, check out 10 Healthy Banana Recipes .
The Case for Diversification: Why You Shouldn’t Just Rely on Bananas
The World Health Organization (WHO) recommends that you eat at least five servings of fruits and vegetables every day (14).
Low fruit and vegetable intake is associated with an increased risk of chronic disease (15). This could lead to millions of deaths worldwide (16).
But it’s not just how much we eat that matters. Eating a variety of fruits and vegetables is essential for good health.
As with any food, eating too many bananas can crowd out other produce, leading to nutritional imbalances and potential side effects.
Multiple studies have shown that a diverse combination of fruits and vegetables, regardless of quantity, may reduce the risk of type 2 diabetes and certain cancers (15).
Eating a greater variety of fruits and vegetables has also been associated with better nutrition and diet quality, a healthier lifestyle, or a reduced risk of death in some older populations (17, 18).
Scientists propose another diversification option: expanding the types of bananas we eat might help solve the banana fungus problem (19).
So if you are able, you can do your part to support more sustainable and diverse banana production by choosing:
- Various types of bananas, such as red bananas or plantains
- fair trade or organic bananas
- Bananas from different regions
This approach could promote eco-friendly practices and reduce the world’s dependence on a single banana crop, helping to protect biodiversity and the environment.
Banana Substitutes: Fruits Worth Trying
Looking for some inspiration to add variety to your daily fruit intake?
Here are some fruits you can try instead of (or in addition to) bananas:
- blueberry: Especially high in antioxidant and fiber content.
- kiwi: Rich in vitamin C, digestive enzymes and fiber.
- Pomegranate: Rich in potassium and antioxidants.
- orange: Rich in vitamin C, supports immunity and skin health.
- pawpaw: Rich in vitamin A, C and digestive enzymes.
- strawberry: Rich in vitamin C, manganese and antioxidants.
- apple: Rich in fiber, especially pectin and vitamin C.
- cherry: Rich in fiber, vitamin C and powerful antioxidants.
- avocado: As a unique fruit rich in healthy fats and fiber.
Try tracking your daily intake in the MyFitnessPal app to see how many different types of fruit you consume and if there’s room for variety.
Bottom line: Balance and variety are key
Most healthy adults can eat one to two medium-sized bananas per day.
While bananas have many health benefits, consider diversifying so they aren’t your only fruit choice.
Eating a variety of fruits and vegetables is just as important as eating enough. Additionally, choosing a variety of products may be a more environmentally friendly option.
So enjoy bananas in moderation as part of a balanced diet rich in a variety of fruits and vegetables to support your health and the planet.
The article “What to Know About Banana Nutrition (and Extinction!)” first appeared on the MyFitnessPal blog.
