Is Eating 2 Bananas Daily Bad for You? Uncover the Health Impact

Eating two bananas a day is fine for most people. They provide fiber and potassium, but people with diabetes should watch the sugar.

Is it okay

Yes for most people. A medium banana has about 105 calories, 3 g of fiber and 422 mg of potassium.

Benefits

Potassium, vitamin B6, fiber and vitamin C.

Caution

• People with kidney disease may need to limit potassium.
• Diabetics should watch carbs (27 g per banana).

Average intake

USDA says 2 cups of fruit a day.

Variety

Eat other fruits.

Nutrition and intake

A medium banana (118 g) has about 105 calories, 27 g of carbohydrate, 3 g of fiber, 14 g of sugar, and 422 mg of potassium, which is about 9 percent of the daily value, plus vitamin B6 (about 0.4 mg) and vitamin C. Two bananas a day fit within typical dietary guidance of 2 cups of fruit per day for adults.

• The adequate intake for potassium is 3,400 mg for men and 2,600 mg for women, per the National Academies.
• Greener bananas have more resistant starch and a lower glycemic index. Ripe ones have a higher glycemic index.
• Fiber supports digestion, but eating many bananas can cause constipation in some people.

Who should be careful

People with advanced chronic kidney disease or those taking ACE inhibitors, ARBs or potassium-sparing diuretics should check potassium intake with a clinician. Hyperkalemia is above 5.0 mmol/L in serum. Diabetics can include bananas but should consider carbohydrate counts. Mix with other fruits and vegetables for a wide range of nutrients.

Nutrition

A medium banana (118 g) has about 105 calories, 3 g fiber, 422 mg potassium and 27 g carbohydrate. Two bananas a day are fine for most healthy adults, giving about 17 percent of daily potassium (4,700 mg is the adequate intake).

Who should be careful

People with kidney disease, those on ACE inhibitors or potassium sparing drugs, and some with diabetes may need to limit bananas. Ripe bananas have more sugar.

Potassium and carbohydrates

Two medium bananas supply about 840 mg of potassium (18 percent of the 4,700 mg adequate intake), 54 g carbohydrate, 6 g fiber and 20 mg vitamin C. Green bananas have resistant starch that feeds gut bacteria. Ripe bananas have a higher glycemic index of about 51 versus 42 for under ripe.

Medical situations

People with chronic kidney disease may need potassium limits (often 2,000 to 3,000 mg a day). Beta blockers and ACE inhibitors can raise potassium. Hyperkalemia symptoms include weakness and palpitations. Healthy people cannot easily overdose from bananas. Bananas are among the best selling fruits, with Americans eating about 27 pounds per person each year.

Based on data from the US Department of Agriculture and the National Kidney Foundation