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 foods and liquids, along with foods rich in beneficial fats, can help with constipation. Options can include:
- 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!
This is a nutritious smoothie to serve any day, though it’s a great way to get that digestive system going if needed.
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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!
I like to use canned full-fat coconut milk for the best flavor and creamy texture, though you can use “light” coconut milk if that’s what you can find at your store.
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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.
You can make this with fresh or frozen blueberries. Use the yogurt option to turn it into a quick and easy chia seed pudding.
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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.
Learn to customize yummy smoothies for your toddler by starting with one simple recipe, then adjusting based on which fruit and veggies you’d like to use.
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Favorite Chia Seed Oatmeal
This hearty and fruity breakfast recipe is a great way to start the day.
With an easy method and the option to flavor with a range of fruit, Chia Seed Oatmeal is a delicious, nutritious breakfast for kids…and us parents!
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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.
The base recipe makes a large amount so you can use it throughout the week. Feel free to cut it in half to make less, or just make one serving at a time using the instructions in the NOTES section below.
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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!
You can use any type of apple you have or like, though generally tart cooking apples (like Granny Smith or Pink Lady) soften nicely without falling apart too quickly.
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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!
This is best on the day you make it, though you can store it in the fridge for 24 hours in an airtight container. If any liquid separates out, simply stir it up.
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Favorite Bran Muffins
With loads of whole grains and fiber and the option to make them in any fruit flavor or chocolate chip, these are the very best Bran Muffins—so kid-friendly!
With loads of whole grains and fiber and the option to make them in any fruit flavor or chocolate chip, these are the very best kid-friendly Bran Muffins! (These are best served slightly warm.)
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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!
If you have a high-powered blender you can add up to a cup of spinach. If you’re relying on a food processor you may want to reduce it to ½ cup. Start with the lower amount and add more as you like.
Get the recipe
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.
Related Recipes
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