There is no disputing that bananas are a nutritious meals—not solely are they a superb supply of potassium, magnesium, and B nutritional vitamins, however they’re additionally filled with filling fiber and cancer-fighting antioxidants. Based on Harvard Well being, the American Medical Affiliation might have even named this fruit as the primary “superfood” within the early twentieth century. All that stated, there may be such a factor as consuming too many bananas, and consultants say it is unimaginable to overlook the highest warning signal that you are going overboard.

“The warning indicators of consuming too many bananas could be the identical as consuming an excessive amount of of any meals—uncomfortable fullness and digestive discomfort,” says Andres Ayesta, MS, RD, CEO of Planos Vitamin.

There are a number of the reason why you may expertise some disagreeable GI unwanted side effects for those who’re overdosing on bananas every single day. Based on researchers at Makerere College, this fruit comprises a big quantity of tannic acid, which is innocent in small doses however may cause plenty of unwanted side effects in massive quantities. Within the quick time period, ingesting a variety of tannic acid may cause constipation—and in the long run, it could actually negatively affect your microbiome (or intestine well being).

“Bananas may be constipating so in case you are vulnerable to that, monitor your signs,” says Lauren Harris-Pincus, MS, RDN, writer of The Protein-Packed Breakfast Membership. “Anybody watching blood sugar or with digestive points wants to observe their diets extra rigorously.

Associated: Take a look at these 7 Healthiest Meals to Eat Proper Now.

One other issue to think about is that bananas include a pure sugar alcohol known as sorbitol, which may set off laxative-like results in your physique while you eat a variety of it. Bananas are additionally filled with soluble fiber, a particular kind of carbohydrate that’s recognized to trigger fuel. When your physique begins breaking down each the sorbitol and the soluble fiber collectively, it produces carbon dioxide, methane fuel, and hydrogen—which can lead to flatulence, amongst different uncomfortable GI results. Significantly amongst people who find themselves already coping with digestive points, consuming massive quantities of the soluble fiber present in bananas can result in bloating and constipation.

“Fruits include the sugar fructose, which can set off signs in folks with IBS,” says Ayesta. “Nevertheless, completely different folks have completely different IBS triggers, so that is particular to the person.”

Moreover, if you have not been consuming a fiber-rich weight-reduction plan, and instantly began consuming a variety of bananas—it takes a variety of work to your massive gut to interrupt down the soluble fiber, and when it will get overloaded, you could expertise fuel and/or bloating.

To be clear, consuming bananas regularly should not trigger these unwanted side effects until you have already got a digestive dysfunction. Apparently, bananas—particularly much less ripe ones—are excessive in resistant starch, which promotes intestine well being whereas additionally keeping off constipation and fuel. Nonetheless, consultants say it is best to eat them carefully for a number of causes.

“Consuming an excessive amount of of any single meals just isn’t a good suggestion as a result of which means you’re lacking out on the number of nutritional vitamins, minerals, antioxidants, and phytochemicals offered by consuming an array of plant meals together with fruits, veggies, nuts, beans, seeds, and complete grains,” says Harris-Pincus. “I would not suggest a couple of banana a day for that purpose. If you’re consuming so many bananas per day you’re involved, maybe it’s best to in the reduction of.”

Based on Ayesta, the principle factor to ask your self is whether or not the quantity of bananas you are consuming is inflicting you to exceed your calorie or carbohydrate wants—or miss out on vitamins from different meals sources.

“90% of the energy in bananas come from carbs, and it is necessary to have sources of protein and fats in your weight-reduction plan as nicely,” he explains. “Additionally, bananas consumed with out together with a supply of protein and fats as nicely may cause blood sugar spikes which will make you are feeling torpid.”

For the sake of steadiness, Harris-Pincus recommends pairing bananas with Greek yogurt and nuts or cottage cheese and chia seeds—that means, you are getting a dose of wholesome fats and protein as nicely.

The underside line? So long as the quantity of bananas you are consuming means that you can meet your physique’s wants, and does not trigger any noticeable digestive discomfort, then it’s best to be happy to get pleasure from this superfood on the common. So maintain your portion sizes regular by whipping up certainly one of these 10 Healthiest Banana Recipes.