Bananas for Fibre

Do Bananas contain Fibre?

Bananas are commonly known for potassium content but did you also know that they are also rich in fibre?

Whilst a medium sized banana may not be considered high in soluble fibre compared to some other fruit and vegetables, bananas are still a great way to get some or all of your recommended daily fibre needs.

One medium banana has 3 grams of total fibre and 0.6 gram of soluble fibre.

Fibre is a carbohydrate that your body is incapable of digesting and comes in two varieties - soluble and insoluble - and both are favorable for your health.

• Soluble fibre dissolves in water and slows digestion thereby helping to lower glucose levels and cholesterol.
• Insoluble fibre does not dissolve in water and helps move food through your digestive system.

It is always best to get your fibre from plant sources directly - if possible - as few fibre supplements have been examined for effectiveness.

It is generally recommended that you get around 25 to 30 grams of total fibre a day and 6 to 8 grams of soluble fibre.

As such, just 1 medium banana typically meets about 10 percent of your daily fibre and soluble fibre needs.

When you add to this the fact that bananas have a low GI and their own natural sugars, then you can easily see that bananas are not just versatile in their own beautiful wrappers, but they are also very healthy for you.

It is well known that most people on typical Western Diets (First World Countries) only get about half - or less - of their basic "daily fibre needs" so it may be safe to say that these people don't meet their daily soluble fibre needs either.

What is Soluble Fibre?

If you have high LDL (bad) cholesterol then one of the benefits of eating more soluble-fibre rich foods like bananas is that it helps lower these LDL cholesterol levels.

Also, the soluble fibre in the banana absorbs water in your gut, which forms a "gel" which slows down digestion and keeps you feeling fuller longer. This slows the stream of sugar into your blood and lowers insulin levels. How cool is that.

The fibre in Bananas also allows you to reduce constipation problems.

What is Resistant Starch?

Bananas are also a good source of Resistant Starch, which means that they are resistant to "fast" digestion.

Because bananas contain Resistant Starch, you generally have less food cravings so you feel as if you are still sated (not hungry) longer and this has a knock on effect of assisting you to reduce weight.

Resistant Starch is a Starch your body cannot digest and so it helps slow digestion and has minimal effect on blood sugar.

Even better yet, 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.

Please Note that while half ripe bananas are a good source of Resistant Starch, very ripe bananas decreases the amount of Resistant Starch available.

This is one reason that many people find the Green Plantain bananas highly beneficial.

Banana Smoothie Formula:

If you want to maximise on this Resistant Starch and have less food cravings, try this Banana Smoothie formula:

1. 1 medium or large banana (per person)
2. 1 cup of milk (A2 milk if possible)
3. 1 Cup of Kefir probiotics from Kefir Grains (or other live cultured probiotics)
4. 150 ml creme
5. 1 "teaspoon" of coconut sugar (pls do not use white sugar)

Place all of the ingredients in your blender and blend for 30-45 seconds

You will notice that you will become much more alert during the day - especially - if you take the following supplements (as recommended) with your smoothie.

• Lithium (helps regenerate new brain cells)
• Chromium + Vanadium (helps regulate sugar into the cells)
• Copper (helps with energy)
• Magnesium L-Threonate (crosses the blood brain barrier and enables greater relaxation)
• Selenium (helps repair and maintain the brain)

* Women may also add "Heme" iron to this every other day.

The probiotic bacteria will absorb many of these minerals and your body will absorb these much easier.

Summary

• Soluble fibre may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
• An inverse association has been found between fibre intake and heart attack, and research shows that those eating a high-fibre diet have a 40 percent lower risk of heart disease.
• Researchers have found that for every seven-grams more fibre you consume on a daily basis, your stroke risk is decreased by 7 percent.
• Fibre supplements have been shown to enhance weight loss among obese people, likely because fibre increases feelings of fullness and slows carbohydrate metabolism.
• Fibre, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
• Dietary fibre (especially insoluble) may reduce your risk of diverticulitis – which may lead to an inflammation of your intestine – by 40 percent.
• A high-fibre diet may lower your risk of hemorrhoids by preventing the need for straining.
• A high-fibre diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.
• Soluble fibre may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.

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