Quick Answer
Eating a banana peel is generally safe, but there are some precautions to take. Banana peels are not toxic, but they contain fiber and antioxidants that may cause digestive issues if consumed in large amounts. It’s best to thoroughly wash the peel, remove the stringy parts, and eat only a small portion to avoid stomach upset. People with chronic kidney disease should avoid eating banana peels due to their high potassium content.
Can You Eat Banana Peels?
Yes, banana peels are technically edible. While we commonly discard banana peels, they can be consumed once washed and prepared properly.
Throughout history, banana peels have been used as food in many cultures. They are a good source of fiber, potassium, magnesium, and vitamin B6. Unripe peels also contain decent amounts of resistant starch and antioxidants.
Here’s an overview of the nutrition facts in 100 grams of banana peel:
| Nutrient | Amount |
|---|---|
| Calories | 96 |
| Fiber | 2.6 g |
| Potassium | 400 mg |
| Magnesium | 43 mg |
| Vitamin B6 | 0.5 mg |
While banana peels are not toxic, some people may experience digestive upset from eating them. This is likely due to their high fiber content.
It’s best to introduce banana peels slowly and eat only a portion of the peel to assess tolerance. Thoroughly washing the peel can also help reduce any pesticide residues.
Banana Peel Nutrition
Here is a detailed overview of the key nutrients found in banana peels:
Fiber
Banana peels are an excellent source of fiber. A 100 gram serving provides 2.6 grams of fiber, split between soluble and insoluble varieties (1).
Soluble fiber forms a gel-like consistency when mixed with water. It helps slow digestion, promote satiety, and regulate blood sugar levels. Insoluble fiber adds bulk to stool and aids regularity (2).
The high fiber content of banana peels may help with:
– Digestive health: Fiber feeds healthy gut bacteria and eases constipation. The resistant starch in unripe banana peels acts as a prebiotic.
– Heart health: Soluble fiber helps reduce LDL (bad) cholesterol and blood pressure (3).
– Blood sugar control: The gel-forming soluble fiber slows digestion, preventing blood sugar spikes (4).
Potassium
Banana peels provide 400 mg of potassium per 100 grams. That’s around 9% of the recommended daily intake (5).
Potassium aids nerve transmission, muscle contraction, fluid balance, and electrolyte balance. It may also help lower blood pressure (6).
However, those with impaired kidney function may need to limit high-potassium foods like banana peels due to the risk of hyperkalemia. Always talk to your healthcare provider first if you have kidney disease.
Magnesium
There are 43 mg of magnesium in every 100 grams of banana peel (1).
Magnesium is an essential mineral that’s involved in over 300 enzyme reactions in your body. It’s important for energy production, exercise performance, sleep, mood, nerve function, and more (7).
Vitamin B6
Each 100 gram serving of banana peel contains 0.5 mg of vitamin B6 (1).
Vitamin B6 aids amino acid metabolism, hemoglobin formation, blood sugar regulation, cognitive development, and immune function (8).
Antioxidants
Banana peels, especially those that are still green, are rich in antioxidants like polyphenols, carotenoids, and others (9).
These compounds help neutralize harmful free radicals and reduce oxidative damage linked to chronic diseases (10).
Amino Acids
Banana peels contain small amounts of amino acids like leucine, isoleucine, lysine, phenylalanine, arginine, cysteine, methionine, and more (11).
Amino acids are the building blocks of proteins. Your body needs them to build and repair tissues and synthesize important molecules.
Benefits of Eating Banana Peels
Here are some of the top benefits associated with eating banana peels:
May Improve Digestive Health
The fiber and nutrients in banana peels could benefit your digestive system in several ways.
Studies show that the resistant starch and other fibers feed healthy gut bacteria, increasing the production of short-chain fatty acids and aiding the growth of beneficial bacteria like Bifidobacterium (12, 13).
Banana peels may also help relieve constipation by adding bulk and moisture to stools. This stimulates bowel movements (14).
Additionally, animal studies indicate that compounds like serotonin, norepinephrine, and dopamine in banana peels relax the stomach and intestines, which could ease cramps (15, 16).
May Support Heart Health
The fiber, potassium, polyphenols, and other nutrients in banana peels may benefit several markers of heart health.
One study had mice with high cholesterol eat flour made from banana peels and pulp. After 4 weeks, they had significantly lower total and LDL (bad) cholesterol compared to mice fed regular flour (17).
Research also shows that getting enough dietary potassium is linked to lower blood pressure, potentially decreasing heart disease risk (18).
Finally, test-tube studies indicate that the polyphenols in banana peels exhibit anti-platelet activity, preventing blood clots that can lead to heart attacks and strokes (19).
Could Help Control Blood Sugar
Eating banana peels may aid blood sugar control, though more research is needed.
In one study, extracts of unripe banana peels significantly reduced fasting blood sugar and HbA1c in diabetic rats (20).
Another study had people with type 2 diabetes take capsules containing banana peel powder 3 times per day. After 2 months, they had decreased fasting blood sugar by 11%, on average (21).
The potential blood-sugar-lowering effects are likely due to compounds like dietary fiber, polyphenols, vitamins, and minerals in the peels.
May Have Antimicrobial Effects
Banana peels could potentially fight off certain bacteria, fungi, and viruses due to their antioxidant content.
Extracts from banana peels have shown antimicrobial activity against E. coli, S. aureus, P. aeruginosa, Aspergillus flavus, and HIV-1 viruses in test-tube studies (22, 23, 24).
However, keep in mind that these were lab studies using concentrated doses. Much more research is needed.
Could Aid Sleep and Relaxation
Some research indicates that banana peels may have sedative effects to improve sleep.
In one study, mice that were fed banana peel extract slept longer and more deeply compared to a control group (25).
This is likely attributed to compounds like GABA, serotonin, dopamine, and norepinephrine in banana peels, which act as natural sedatives and relaxants (15).
That said, human studies are needed.
May Have Antidepressant Effects
A few animal studies suggest that banana peels may have antidepressant properties.
In one study, depressed mice that were fed banana peel flour exhibited antidepressant-like effects within 30 minutes, similar to the prescription drug Imipramine (26).
Researchers believe this is due to compounds that boost dopamine and norepinephrine levels in the brain. However, human studies are still needed.
Are Banana Peels Safe to Eat?
For most people, eating small portions of thoroughly washed, ripe banana peel is likely safe. However, some precautions should be taken.
Potential downsides of eating banana peels include:
– Digestive issues: Due to their high fiber content, banana peels may cause abdominal pain, bloating, gas, constipation, or diarrhea when overconsumed, especially if you’re not used to high fiber intake. It’s best to start with a small portion.
– Pesticide exposure: Bananas are heavily sprayed with pesticides. The USDA found that 98% of banana peels sampled contained traces of at least one pesticide (27). Washing peels thoroughly or choosing organic helps reduce exposure.
– Choking hazard: The stringy texture of banana peels could potentially pose a choking risk for some people. It’s best to peel the strings off with a vegetable peeler before eating.
– High potassium: People with impaired kidney function may need to limit dietary potassium. Always talk to your healthcare provider first if you have kidney disease.
– Dental damage: The fibrous texture of banana peels may damage dental work like braces or fillings. Thoroughly cooking peels before eating softens their texture.
– Oral allergy syndrome: Those allergic to latex or bananas may experience mouth itching or irritation from banana peels.
To avoid problems, introduce banana peels slowly, eat only a small portion, wash them thoroughly before eating, and peel off the stringy parts.
It’s also best to avoid eating peels if you have kidney disease, braces, latex or banana allergy, swallowing disorders, or other medical conditions without your doctor’s consent first.
How to Eat a Banana Peel
If you want to give banana peel eating a try, here are some tips:
– Pick ripe, yellow peels. Greener peels tend to be tough and bitter. The riper and softer the peel, the sweeter it will be.
– Wash the peel thoroughly. Use a produce wash or soak it in water mixed with a bit of vinegar to help remove pesticide residues.
– Peel off the stringy fibers. The tough, stringy parts are unpleasant to eat raw. Use a vegetable peeler to remove them.
– Slice or chop the peel. Cut it into thin strips or small pieces to make it easier to chew.
– Try it raw for the crunchy texture, or cook it to soften it up. Boil, bake, or grill peels until tender.
– Mix it into smoothies, oatmeal, soups, stews, curries, or sauces. The strong flavor pairs well with sweet or savory dishes.
– Start small. Eat just a bite or two at first to see how your body handles it. Overconsumption may cause GI upset.
– Drink plenty of water. Stay hydrated since banana peels are very fibrous.
Monitor your symptoms carefully after eating banana peels. Avoid them if you experience any digestive discomfort, allergic reaction, or other adverse effects.
While eating the entire peel is safe for most, the flesh of the banana contains a majority of the nutrients and is easier on digestion. The peel adds an extra boost of fiber and antioxidants.
Potential Risks and Precautions
It’s a good idea to take some basic precautions when eating banana peels:
– Wash thoroughly. Peels may harbor bacteria from handling and contain traces of pesticides (27). Give them a good scrub before eating.
– Start small. Limit your intake to a bite or two at first. Too much may cause digestive upset.
– Chew thoroughly. The fibrous texture can be choking hazard if not chewed well.
– Drink water. Stay hydrated since the fiber expands in your stomach.
– Monitor kidney function. Those with chronic kidney disease should avoid banana peels due to the potassium content.
– Check for latex allergy. Those with a latex allergy may react to compounds in the peel.
– Watch for irritation. Discontinue use if you experience mouth itching or irritation.
– Talk to your doctor. Get their advice before adding banana peels to your diet if you have any medical conditions.
Pregnant women, children, the elderly, and those taking medications should be especially cautious, as the safety is unknown. Start slowly and discontinue use if any discomfort occurs.
Recipes and Preparation Tips
Here are some simple ways to prepare and incorporate banana peels into recipes:
– Bake peels plain at 350°F for 15 minutes to soften their texture before eating.
– Sauté chopped peels with onions, garlic, spices, and a bit of olive oil for a crispy snack.
– Purée boiled peels with basil, olive oil, nuts, cheese, and seasonings to make pesto.
– Mix chopped peels into pancake, muffin, or cookie batter for extra fiber and nutrients.
– Blend grated peels into smoothies, shakes, ice cream, or yogurt.
– Simmer peels in broths, curries, soups, and stews to infuse flavor.
– Dehydrate peeled banana strips in the oven or a dehydrator for chewy, fruit leather-like snacks.
– Stuff peeled bananas back into their peels and bake for an eye-catching dessert.
– Candy peeled strips by cooking them in sugar syrup with spices like cinnamon or cardamom.
The possibilities are endless. Banana peels add fiber, nutrients, and texture to both sweet and savory recipes when prepared properly.
The Bottom Line
Though not commonly eaten in the West, banana peels are edible and contain good amounts of fiber, potassium, antioxidants, and other nutrients.
Eating small portions of ripe, thoroughly washed peels is likely safe for most people but may cause digestive issues like bloating in large amounts. Those with latex allergy, kidney disease, or swallowing disorders should avoid banana peels.
While research shows banana peels may have some health benefits, human studies are limited. Introduce them slowly and discontinue use if any irritation or discomfort occurs.
When prepared properly and consumed in moderation, banana peels can add fiber, nutrients, and a mild banana flavor to your diet.
