Feeding the “good” bacteria : The prebiotic fibers in bananas serve as a substrate for beneficial bacteria, promoting their growth and contributing to a stable intestinal environment [citation:9].
Reduction of oral bacteria : A 2024 study showed that consuming two bananas daily for two weeks significantly reduced urinary indoxyl sulfate levels (a marker of the intestinal environment) and, in people with high initial levels, decreased the prevalence of oral bacteria (including Porphyromonas spp.) in the gut microbiota [citation:4].
Digestive regularity : Soluble fibers add bulk to stools and help prevent constipation, a common problem among seniors [citation:9][citation:13].
Sleep and well-being
Sleep disorders are common after age 60. Bananas contain tryptophan and melatonin, precursors to serotonin and melatonin, which are involved in regulating sleep.
Improvement of sleep disorders : An experimental study involving elderly people showed that consuming 260 g of banana per day for 14 days significantly reduced sleep disorders (a decrease of 2.5 points on the insomnia scale). The researchers suggest that bananas can be considered a dietary supplement to reduce sleep disorders in seniors [citation:15].
Blood sugar: pay attention to the degree of ripeness
Bananas are a carbohydrate-rich fruit, with a glycemic index (GI) of approximately 48 for a ripe banana [citation:8]. Therefore, they can influence blood sugar levels, which is important for elderly people with diabetes or prediabetes.
