Food of the Week: Bananas
While there's no perfect diet for everyone with fibromyalgia and chronic fatigue syndrome, certain nutrients can help with our symptoms. We talk a lot here about supplements, which are a great way to make sure you're getting consistent daily amounts, but it's also important to make sure you're eating the right foods. I'm starting a Food of the Week series to look at the nutritional value of different foods and see how beneficial they might be.
Inside the Banana
Bananas are probably best known for being rich in potassium -- there's about 400 mg in a medium-sized one. If you complain about nighttime leg cramps, your doctor will probably tell you to eat a banana before bed. Why is that? Potassium is important for muscle function, including contraction. It's crucial for cardiac, skeletal and digestive health. Potassium is also an electrolyte, which means it helps conduct electricity around your body.
Those are all good reasons for us to get enough potassium. If you have problems with absorption, sweat a lot, eat high amounts of salt, or have frequent diarrhea, you may be at risk for potassium deficiency.
But potassium's not the only important thing inside a banana peel -- this fruit also contains magnesium and malic acid, which many doctors recommend for our muscle pain and tenderness. They also help your body produce energy.
Do you think you need to eat fish to get essential fatty acids? You might be surprised to learn that bananas contain both Omega 3 and Omega 6.
Bananas vs. Potassium Supplements
Potassium supplements, in doses higher that what's in multi-vitamins, come with several warnings and should only be taken under your doctor's supervision. If you're on NSAIDs or ACE inhibitors, they can interact badly with your medication. It's generally considered better to get potassium through natural sources.
Food sources of potassium don't come with the same dangers. Along with the banana, you can get potassium from apricots, cantaloupe, grapefruit, peas, beans, potatoes, fish and beef liver.
Possible Drawbacks
If you're on a low-carb or diabetic diet, a banana may not be the right choice for you -- they've got about 25-30 carbs, or 2 diabetic exchanges. For a snack, however, you might be able to combine a banana with a good source of protein such as peanuts or peanut butter.
Benefits of Bananas
Bananas are a quick, easy, portable snack that can help your muscles function properly, support heart health, aid digestion, prevent dehydration and more. They're a simple way to get a boost of the nutrients that help alleviate symptoms without taking more supplements and possibly getting into dangerously high amounts. In addition, banana allergies are rare.
Personally, I've eaten bananas when my muscles are tight and sore, and also for charley horses, and they do seem to help.
Have you had good luck with bananas? What other foods would you like to know more about? Leave your comments below!
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I love love love bananas. Unfortunately, they don’t love me
I would eat them every day, but they cause me so many problems I don’t dare!
People who know nothing about nutrition really shouldn’t be writing about it.
The person’s comment above me is very rude. I think bananas work too. Thanks.
I agree, MH is extremely rude and unjustified. I benefit from Adrienne’s advice and encouragement. Keep up the hardwork please.
Thank you ever so much for this article. I’m on a mission to not ignore my Fibromyalgia anymore (which I was failing at miserably). I want to attempt to treat it with diet & suppliments. Prescription drugs are just not cutting it. Thanks again!
L. J.
My momma always told me bananas were good for me, WAY before I was dx’d with Fibromyalgia! Thanks for the reminder Adrienne, and I think your qualified enough to remind us that nannas’ are good for all of us! ~Patty
Bananas also can make one constipated.
Loved your article…a good reminder of how good banana’s are…and they are great in fruit smoothies too!
The lengthy scientific data attactched to your rx is very informative for some.
In the case of bananas they should be inserted in the mouth, chewed then swallowed. Consumeing 3000 bananas at one sitting MAY BE DETRMENTAL to your health
I love bananas and enjoy them with milk. There again it should be noted that milk should be injested orally and more than a gallon may cause loose stools especially when combined with 3000 bananas
Everyone has an opinion and maybe MH is having a bad Fibromatic day. I have read just about everything in the article with regard to bananas and I don’t know what MH knows that is to the contrary.
Bananas are great but like every food, it is how our own bodies react to the food. Some times bananas are great for me…other times, they upset my stomach. I continue to try things that seem to work for me.
MH…I pray you have a better day….because you must be little to belittle…so don’t set out to hurt someone because you only hurt yourself.
Namaste
Your intro this week on actual foods being beneficial is fantastic.
Especially when you started by mentioning leg cramps which have just started in me after a long gap.
I forget about these food facts BECAUSE fibro’ affects the memory. Your idea of doing a ‘Weekly Food” thing is excellent, and your comment about leg cramps makes me very hopeful about the cramps.
I think I’m probably one of your readers with the LEAST pain, as we do NOT on average buy our ffod from a supermarket. We do NOT ingest all the colors, additives and chemicals that can ONLY exacerbate the problem. Apart from choosing carefully when eating out, I make a lot from scratch. I realise not all can do this, but the result is, although I STILL sleep badly, I don’t look to be suffering from anything. I’m running ‘on 3 cylinders’ instead of 4 but until the leg cramps came that was about all. Please keep up this brilliant idea. I’d love to write for you – on fibromyalgia. Thank you for the website
I think the Food a Week idea is great! I don’t know about MH but I am sure a lot of us were told FM is different for everyone, what works for some may not work for others and vice-versa. I think these articles gives very good information and as with everything it is trail and error for those of us that have FM. I beleive sharing ways that help you better deal allows each of us to try this too. If it works GREAT if not toss it out and try something else. Even if MH is having a bad day, if she disagrees and has a valid reason behind us not trying bananas then she should follow up her rudeness with reasons. I think Adrienne is doing a great job with these newsletters and I have found information and tips that have helped me! MH take this for what it is a newsletter meant to be helpful as possible to all of us and I think she has been and I hope she continues!
It is very rude to make such a comment MH. Not ganging upon you or anything. We all can learn from eachother. Bananas are great to eat. The benefits stands out once you start to consume it, if you can. Keep up the good work and I would love to hear about the benefits of carrot.
Thank you.
My understanding is that some FM patients also suffer with migraines. I am one of those. I love bananas but they are high in tyramine which is a known migraine trigger, so I have to avoid them. The book “Heal Your Headache” by
Dr. David Buccholz, a neurologist from Johns Hopkins, is an excellent resource on managing migraines. He defines migraine as much more than just a headache.
Way to go Lisa!!! Ditto!
I just purchased more organic bananas. They do give me a great pick me up.
When I was born my mother called the pediatrician saying my baby only wants bananas,milk and green beans, dr,said, “sounds great, give her all she wants. To this day I love the 3. Green beans, steamed, then pour virgin olive oil on them along with grated fresh garlic. GOOD Stuff. In Florida we grow Lady Finger bananas, they are so good and right in the back yard. Only about 4 inches long, you can eat them so your hearts desire. We had a freeze this winter so the Ban. will be a little late. They are a good source of potasium. You go A! we read you and need you. Funny how one bad apple stands out. Forget it. Lets hear some more advice.
I will update my own situation once all the facts are avail.
judy
I too love bananas and believe that they are very good nutrition. However, for me to have my FM pain under control I must limit my intake of carbs to a great degree. Therefore bananas are a complete no-no for me. I’m happy to have gone from an average FM pain level of 7 (out of 10) down to a 1 most days now. The protocol I am following is helping as well (long term), but the specific low carb diet I follow took my pain level down to a 3 within two months on the diet, and it continues to get better. I am able to cheat on the diet a little bit now, but haven’t tried a banana. It would have to be a small one!
MH seems to be that you do not read enough about fruits, especially bananas. Adriene is not going to say something that it is not proven already. She is a professional and well educated. Do not be ignorant. She knows what she is talking about. Bananas has many….more benefits. Thank you for informing us with real things.
I think the information in this article on bananas, was very informative. I love bananas and I eat one every day, if I can with my cereal. We banana lovers don’t need to hear any negative opinion about them so just keep your thoughts to yourself MH, please.
I often eat a half of a banana, because I do best if I keep my carbs down. When I crave something sweet, a half of a banana, sliced, with just a drizzle of chocolate is wonderful. Its all the sweet I need. I cut bread out completely, and cut sugar down about 95%. I feel a lot better, and as a wonderful side effect, lost 30 pounds. I lost quite a few aches as well. An agressively positive attitude is also a plus.
Be well,
Kathryn
I’m looking forward to the rest of this series – great idea, Adrienne!
For folks who may not enjoy plain bananas, try freezing or baking them. If you insert a popsicle stick in each half before freezing, it makes them easier to handle. Creamy and cool – just like banana fudgsicles from years ago. Lots of good baked bananas recipes on the internet; just google “baked bananas” and take your pick.
personally I love bananas and so do my kids! they are always the first fruit to run out! both of my kids got leg cramps when they were little and I would have them eat a banana with a glass of milk and their cramps would go away. unfortunately I cant eat a lot of bananas as they tend to plug me up so I cant go over 2 a week. I get migraines – didnt know about bananas and migraines – will have to experiment/think about that in the future when I eat a banana – good food for thought!!! thanks!
Love the “food of the week” idea – keep ‘em coming and thanks for all you do here despite struggling w/ FM/Cfs yourself.
To Carol – I wonder if you could tell us a bit more about how the low-carb diet affects pain levels. Is it a protocol specific to FM or would a common sense approach to lowering carbs work just as well?
I’m not sure how to contact someone personally thru this site – if anyone knows of a way, I’d love for you to share.
Thanks!
I am very excited about recv’g info on Food of the Week. This not only “reminds” us, but gives us “options”. The good thing about our bodies, is that each of us “knows” our body and how things affect us. I am thrilled to be “reminded” of good things. I do remember my son’s pediatrician advising me to give my young son bananas for leg cramps as he was growing up. I like bananas and will eat them. If i notice more headaches, or digestive problems, I will cut back, but still try every other day or some program that helps. Thank you for helping us.
Would like to know more about “an apple a day……..”
Thank you !
Was munching a banana when I clicked on Adrienne’s blog. Good for you, A, for keeping information reality-grounded.
Would like to see you post about potatoes. Despite the hefty carbs, ounce for ounce the lowly potato is one of the most nutritious foods we can eat. Also cheap and versatile. It isn’t the potato which packs on the pounds but all the stuff we pile on top — butter, sour cream, cheese, bacon etc. They’re best eaten plain (golds and reds are especially tasty by themselves!). But if you must add something, experiment to find the best fit for your taste buds: spoon on salsa; sprinkle with curry powder & black pepper; drizzle with a little olive oil &/or balsamic vinegar &/or chopped fresh parsley … possibilities are endless. Great taste, sound nutrition. Can’t beat it.
This is so cool because I have been craving bananas lately and eating 2 a day with wip cream on top !! As the FM became more severe I lost my appetite but I was drawn to bananas and that with accupuncture recently started I’m feeling better in Jesus Name !!!
I get those leg cramps and not just at night;lately been getting them during the day. Therefore, I’ve been eating more banannas to combat them. I’ve had migraines since age 25 and am on a pill daily to prevent them – it doesn’t prevent all of them but has decreased them from 3 per wk to about 3 per mo. However, I’ve noticed since I’ve increased my bananna intake I’ve had more migraines and severe constipation. I’ve never known that banannas triggered migraines before. IS THERE ANOTHER FOOD THAT WILL HELP WITH LEG CRAMPS? My migraines are horrible and now that I know the connection I will have to decrease my bannana intake or totally go off banannas. Unfortunatly because I LOVE banannas. Keep up the great work.
I love bananas. I have problems with IBS, so they do constipate, however, I would rather deal with constipation rather than the pain, which can also constipate! And as for the banana constipation issue, up the bran WITH the banana’s! =D
My daughter found that fresh ground ginger has anti inflammatory properties. So I am trying banana and fresh ginger smoothies, let ya know how they do! Keep up the good work as I read and so does my hubby all that is written. ( I also have to deal with cancer now and a broken spine from a runaway refrigerator)
I love the idea of the Food of the Week article!
I recently discovered how great bananas are for indigestion. Worked better than medication for me.
MH is a person of many word.
I learn so much from reading Adrienne’s articles especially if they pertain to me. Years ago, I used to be able to eat a banana and in 15 mins. I’d feel better. Then a few months down the road it took 2 bananas to make me feel better..The supplements weren’t as effective as real food. When the banana didn’t work any more, I started noticing that my muscles would hurt and I’d feel more tired. Come to find out, it was the starch..no matter how ripe they were. Bananas are a good food and every once in awhile, I still eat one, knowing I’ll pay the price.. but that’s Fibromyalgia along with so many allergies we have too. Keep up the wonderful work Adrienne!!
I was having problems with leg and foot cramps and started drinking low sodium V-8 vegetable juice. One 11.5 oz. can contains 1180 mg of potassium which is 33% of our daily requirement. It has only 12 carbs when you subtract the 3 g. of dietary fiber. It provides 3 g of protein, 60% of vitamin A, 180% of vitamin C, 4% of calcium and 4% of iron. I highly recommend this drink for muscle cramps; mine have ceased since I started drinking a can a day. Be sure you get the low sodium V-8.
Anne wrote “To Carol – I wonder if you could tell us a bit more about how the low-carb diet affects pain levels. Is it a protocol specific to FM or would a common sense approach to lowering carbs work just as well?”
Hi Anne – I follow the guidelines in a book tilted “What Your Doctor May Not Tell You About Fibromyalgia” The diet in the book, which Dr. St. Amand says that 40% of FM sufferers need to be on, is called the HG diet. I am not hypoglycemic, but I thought I’d try the diet anyway as I was so fatigued and having so much pain. It took me two months to get the diet really right, or perhaps it would have started working sooner. The diet must be followed precisely to begin with. I follow the “Liberal” HG diet as I do not need to lose weight. My fatigue did not improve, but my pain level made a surprising and dramatic improvement. Surprising because it does not say in the book that the diet would decrease pain levels. Carol
Thanks Addrienne for reminding us for banana use. Yes I do eat one banana per day. Some friend of mine with FM told me that going on a vegetarian diet, ( reducing use of animal products) helps a lot agains pain. Is there any survey or study about it?
I encourage you also to increase significantly the amount of water consumed per day. It helps me a lot to reduce the everyday headache.
Thanks for sharing your ideas and experiences. It makes me feel less lonely!
Blessings
To Mary:
I read your post about migraines and it seems alot of people with FM have them. I started having at 14 so I have tried lots of different things to help prevent before I ever started having the pain problems( I was 38 when pain started and steadily got worse, dx at 42) I have no problems with bananas, chocolate or caffeine BUT after the FM started I cut out caffeine over a period of time when I was trying everything and anything to ease the pain even a little! That is just more to point out we are all different. Here’s hoping we all have a managable weekend and hope we all find help in these new articles on foods!
I knew that bananas were a good source of potassium but I rarely ate them. After reading this article when it came out, I started eating one every night before I went to bed. I have gone from being up almost all night with cramps in my feet, legs, hips and sides to little or no cramps at all!
Most mornings I have a banana “smoothie” consisting of fat free natural yoghurt, skimmed milk and of course a banana. It’s a good way to start my day.