Learn which color of banana can cause constipation and which can actually help alleviate it with this quick guide (plus recipes to try).
Do Bananas Cause Constipation?
Whether bananas cause constipation depends the ripeness which is detectable by the color of the peel. Underripe bananas, so ones that are more green than yellow, have higher levels of what’s known as resistant starch—which can be binding in the digestive system—so they can contribute to constipation.
As bananas ripen, the amounts of those resistant starches decrease and the amounts of soluble fiber increase. Fully ripe bananas, so ones that are bright yellow and have some brown spots, can actually help with constipation because of the fiber they contain.
To enjoy bananas with a lower risk of constipation, simply choose ones that are ripe with brown spots. And avoid green ones. There are a lot of foods that may be better than bananas at decreasing bouts of constipation, but you don’t have to avoid them completely!
(See my post with natural remedies for constipation to help, too.)
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Foods to Help with Constipation
- Hydrating and fiber-rich vegetables including bell pepper, carrots, celery (thinly sliced for younger kids), cucumber (thinly sliced), and tomatoes.
- Hydrating and fiber-rich fruits including applesauce, blueberries, cantaloupe, grapes, kiwi, honeydew, oranges (or other citrus), peaches, pear (and canned pear), pineapple, strawberries, and watermelon. Also try popsicles, sorbet, and fruit slushies.
- Drinks including infused water (add crushed fruit or cucumber slices), juice (or water with a splash of juice for flavor), flavored water, and smoothies.
- Probiotic-rich foods like yogurt, fermented vegetables or pickles, and drinkable yogurt.
- Foods rich in beneficial fats such as chia seeds, hemp seeds, flax seeds, avocado, and coconut.
- Fiber-rich foods including produce, whole grains, nuts, legumes, and beans.
TIP: Our kid-friendly favorite options to start with include the Constipation Smoothie below, canned pears, fruit juice, and berries.
Recipes to Try
If you’re looking for foods to help naturally relieve constipation, the ones below are our favorite kid-friendly ones to try.
Blueberry Constipation Smoothie for Kids
Keep those little digestive systems in good working order with this yummy constipation smoothie. With natural sweetness and hydration from fruits and veggies, plus healthy fats, this is a great natural remedy for constipation … or just another smoothie for kids to add to the mix!
Favorite Coconut Chia Pudding
Transform simple ingredients into nutrition-packed Coconut Chia Pudding. It’s a perfect kid’s breakfast or snack that parents will enjoy, too!
Blueberry Chia Seed Jam
Combine three nutritious ingredients with a simple cooking method for Blueberry Chia Seed Jam that’s ready in about 15 minutes. It’s perfect for spreading on toast and sandwiches, and stirring into oatmeal and yogurt. And it stores so well.
Favorite Healthy Toddler Smoothie (with Veggies!)
This yummy toddler smoothie method is simple to blend up and even easier to customize for breakfast or snack time. It’s a perfect smoothie for kids since it’s naturally sweet, loaded with nutrition from fruit and veggies, and tastes great! Plus: The one master recipe can be made 10 easy ways.
Favorite Chia Seed Oatmeal
This hearty and fruity breakfast recipe is a great way to start the day.
How to Make Oatmeal with Fruit
Learn how to cook oatmeal with ANY fruit you have on hand, whether it’s fresh, dried, frozen, or canned. Plus: This recipe is so easy to make and reheat for easy breakfasts, which is a perfect way to ensure you never waste any leftovers you may have.
Simple Sauteed Apples with Cinnamon
Made with just three ingredients (and no added sugar!), these simple Sauteed Apples pair perfectly with oatmeal, pancakes, and yogurt, as well as savory mains like pork and chicken. We also love to make them ahead for snacking on their own!
Quick and Easy Chocolate Avocado Pudding
With simple ingredients, zero cooking, and a method that takes about 2 minutes total, this Chocolate Avocado Pudding is a healthy dessert to share with the kids. It’s also low in added sugars yet super creamy and so delicious!
Favorite Bran Muffins
Blueberry Popsicles (with Yogurt and Spinach)
Pack your next batch of freezer pops with fruits and veggies! These super simple Healthy Blueberry Popsicles include Greek yogurt and spinach. That’s right—they even have a dose of hidden spinach inside for extra nutrition for the kids!
Best Tips for Success
- Look at the banana color to see how ripe it is and to know if it will cause or help constipation.
- Try one of the recipes above to help reduce constipation occurrence.
- Increasing hydration and beneficial fats can help constipation issues.
- Check in with your pediatrician as needed.
- This Prune Puree may be a useful option.
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