Should You Eat a Banana on an Empty Stomach? RDs Share The Pros and Cons

Albeit an excellent source of many essential nutrients that promote overall well-being, bananas contain a considerable amount of sugar. For context, one medium-sized banana has nearly 15 grams of sugar; That's almost 50 percent of women's recommended daily sugar intake, according to the American Heart Association (AHA). Although consuming sugar in moderation is key, dietitians explain that noshing on a banana on an empty stomach can potentially increase the effect sugar has on the body. Read fluctuating blood sugar levels. Although ditching bananas altogether is certainly not the solution, dietitians share a few ways to still reap the benefits of this nutritious fruit without triggering a sugar imbalance right at the crack of dawn.

4 key health benefits of bananas

1. They're high in potassium that helps regulates just about every bodily function

There's no denying that bananas are a fruit bowl favorite. As NYC-based dietitian Jennifer Maeng, MS, RD, points out, they’re a nutritious fruit that’s both delicious and affordable. When you start to peel (ha) back the layers of this fruit, you'll find it's packed with tons of essential nutrients. Most notably, boatloads of potassium; about 422 milligrams per medium-sized banana. “Bananas are high in potassium which is one of the electrolytes that is essential for bodily functions such as pH balance, water balance in our bodies, blood pressure, digestion, and even muscle contraction,” Maeng says — hence why they’re a particularly popular snack for health- and fitness-oriented folks.

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2. They contain gut-friendly fiber that supports digestive health

In addition to potassium, bananas also contain gut-healthy fiber. "The high fiber content improves digestive health and aids in regulating blood sugar levels after meals," says Charleston-based registered dietitian Lauren Manaker,
MS, RDN, LD, CLEC, CPT. One medium-sized banana gives you about three grams of the nutrient. Keep in mind that the gold standard is roughly six grams of fiber per meal.

3. They contain vitamins and antioxidants that support immune, brain, and metabolic health

Bananas also contain a bevy of vitamins, particularly vitamin C and B6. "Bananas are a good source of vitamin C, which supports immune function, and vitamin B6, which aids in metabolic and brain health," Manaker says. What's more, bananas contain anti-inflammatory properties thanks to its antioxidants, which Manaker says can also help give you a midday energy boost. "Antioxidants and are known for their energy-boosting properties, making them a popular choice for a healthy snack," she says.

4. They help support bone health

Bananas are linked to boosting longevity thanks to their potassium content that helps support bone health, a key marker of healthy aging. “Eating more potassium is associated with higher bone mineral density, which declines as we age," NYC-based dietitian with FRESH Communications, Bianca Tamburello, RDN, previously shared with Well+Good.

Should you eat a banana on an empty stomach?

So, is it okay to eat banana on empty stomach? Well, it’s not a simple yes or no answer. In fact, there are several factors that can play into whether or not eating a banana on an empty stomach should be a yay or nay for you. For starters, Maeng says you should inspect the peel to see what state of ripeness its in. For some folks, green bananas can trigger digestive issues. Maeng explains that this is because unripe, green bananas contain more resistant starch and dietary fiber than their ripe, yellow counterparts (and for some folks, unripe bananas can cause constipation or aggravate the problem, but for others it can be a boon for digestive support). "Resistant starch and dietary fiber can be beneficial for gut health, as they promote the growth of beneficial gut bacteria and can also help regulate blood sugar levels," Manaker says.

On the flip side, yellow bananas (on an empty stomach) might not be the solution, either, as they contain higher amounts of sugar than green ones do. “As they ripen, the fiber content decreases, making the banana mostly simple sugar which can spike your blood sugar and potentially cause a sugar crash or mild fatigue," Maeng says. When consumed on an empty stomach, Manaker says yellow bananas can cause even more pronounced fluctuations in sugar levels. "While bananas are nutritious and can provide a quick source of energy in the morning, their high sugar content might lead to a rapid increase in blood sugar levels when consumed alone on an empty stomach," she says.

However, Manaker also argues that yellow bananas can also be much easier to digest than green ones, and yellow bananas with brown spots are at their peak ripeness and offer high levels of antioxidants that can protect the body against free radicals. Thus, Manaker says choosing between a green and a yellow banana ultimately depends on one's health goals, such as whether the focus is on improving digestion or energy levels.

To err on the side of caution, Maeng suggests simply making sure your stomach isn't empty before eating a banana. “Your body naturally boosts your blood sugar in the morning and if you are not diabetic, your body will make more insulin to balance out your blood sugar,” if you consume bananas on an empty stomach, she explains. “For this reason, morning — or on an empty stomach — is not the best time to eat high-simple-carbohydrate and low-fiber foods such as bananas," Maeng says. Surprising as it may be, Maeng says this also applies to other popular breakfast items, such as fruit smoothies, acai bowls, or servings of oatmeal topped with bananas. “They can all have a negative impact on your blood sugar and energy levels,” she explains.

What are the benefits of eating banana on an empty stomach?

But it's not all doom and gloom when it comes to eating bananas on an empty stomach. Manaker says for some folks, it may be a good thing. "Eating bananas on an empty stomach can offer specific benefits, such as providing an immediate energy boost. The simple sugars in bananas are easily digested, which means you can quickly gain energy, making it an ideal pre-exercise snack or a means to kickstart your day," she says.

Manaker also points out that the potassium in bananas can help kick off your morning with a "heart-healthy mineral that supports nerve and muscle function." However, she notes that it's important to assess whether or not you should consume bananas on a case-by-case basis. "It's essential to consider individual health conditions and dietary needs, as this practice might not suit everyone," Manaker says.

What is the best time to eat a banana?

According to Manaker, it's not so much about the best time to eat a banana than it is what you're pairing it with. "For individuals with sensitive digestive systems or those managing blood sugar conditions, pairing bananas with foods that have healthy fats, proteins, or other fibers can help to moderate their effect [on an empty stomach], and ensure a more balanced energy release," she says.

So, while it might seem like a great idea to reach for that bright yellow banana when you're super hungry for a midday pick-me-up snack or 30 minutes before a workout, you might want to rethink it. After all, feeling fatigued while trying to work or work out is never ideal. In short, ensuring there's something to cushion your stomach to help balance out the effects of bananas is key.

That said, Manaker doesn't believe it's the end of the world if a banana is all you've got. "Most Americans aren't eating the recommended serving of fruit daily; We should focus on encouraging people to eat enough fruit before we worry about when you're eating it. At the end of the day, there's no 'bad' time to eat fruit like bananas," she says. One instance, however, where time is of the essence (literally), is consuming bananas before bedtime. In fact, some research suggests that a banana can potentially help you fall asleep faster at night, which might come in handy for someone that struggles to get adequate sleep.

What is the healthiest way to eat a banana?

To reiterate, this is all not to say you can never enjoy bananas again. On the contrary; It's just best to pair them with other foods and eat them at the right time to avoid an unintended sugar spike or digestive woes. To echo Manaker's advice, Maeng suggests pairing bananas with sources of fiber, protein, and fat, and says it's the way to go if slowing sugar absorption and preventing sharp blood sugar spikes (and crashes) are the goals. As such, the next time you're peeling a banana in the morning, Maeng suggests pairing the fruit with nut butter for the perfect pre-workout banana snack or blending them into protein smoothies, like a banana breakfast smoothie or a coffee banana smoothie.

BTW, don't toss your banana peels! Once you're ready to unwind for the day, you may want to brew a cup of relaxing banana tea. Surprisingly, banana peels contain high levels of magnesium — even more than the fruit itself — a powerful mineral that helps regulate neurotransmitters that are directly related to sleep, along with other key compounds necessary for achieving a good night’s rest.

Got a few overripe bananas? You know what that means: It's banana bread time: