Bananas are an important food crop in many countries, and they're a delicious, nutritious snack. They're also inexpensive and easy to grow in the correct climate, so they're a great energy source in poorer regions.
However, many people suffer from acid reflux, GERD, and associated symptoms like heartburn. These people often follow a diet low in acidic foods and drinks to avoid triggering or worsening their heartburn, which can be debilitating for some.
Everyone with acid reflux has different symptom triggers, and food that one person has no trouble with can cause terrible heartburn in others. Some say bananas trigger their symptoms, but why is this so?
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Why Do Bananas Cause Heartburn?
Bananas generally only cause heartburn in those with particularly severe acid reflux or GERD, and even then, only if they're unripe.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level
Are Bananas Acidic?
Bananas are only slightly acidic, with a pH of around 4.50-5.29. However, they're alkaline-forming and may actually help decrease the frequency and severity of heartburn.
Ripe bananas are the least acidic, and their potassium makes food alkaline. This effect is only observed with potassium from food, not supplements, which may aggravate your acid reflux.
How Do Bananas Cause Heartburn?
Bananas generally only cause heartburn in those with particularly sensitive stomachs. However, even in these people, it's uncertain if it's the bananas causing it or a diet high in acidic foods.
If eating bananas gives you heartburn, try switching to a low-acid diet.
Unripe bananas seem to be the worst culprits, as they're lower in potassium and difficult to digest. As they digest more slowly, they stimulate gastric acid production, making acid reflux more likely.
Green bananas are also slightly bitter, which can irritate your esophagus, worsening heartburn.
Are Bananas Healthy?
Bananas are highly nutritious and are especially rich in vitamin C, with a medium banana containing around 17% of the recommended daily intake.
Vitamin C is crucial for tissue and cell growth, development, and repair. It also supports your immune system, aids wound healing, and keeps your skin healthy.
Bananas are an excellent source of vitamin B6, which alleviates depression and supports hemoglobin production. This vitamin is critically important during pregnancy.
The soluble fiber and starch in bananas may improve your blood sugar level, and fiber keeps you feeling full longer after eating, aiding healthy weight loss.
They also contain prebiotics, which feed good gut bacteria, aiding digestion and making acid reflux less likely.
Some studies show that the fiber in bananas may protect against colon cancer.
Do Banana Chips Cause Heartburn?
Banana chips are much higher in calories and lower in nutrients than fresh bananas. They're also more likely to trigger your acid reflux.
However, they're a healthier snack than potato chips.
Other products made with bananas, such as pies or smoothies, are often high in sugar and fat, both of which can trigger heartburn.
Homemade banana juice may alleviate your acid reflux, but store-bought is often full of sugar and preservatives that can stimulate gastric acid production, making acid reflux more likely.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level