Promoting A Balanced Gut Flora With Bananas

Introduction

The term ‘gut health’ has become increasingly popular in the scientific literature over the past decade. Despite its importance, there is an ongoing challenge to accurately explain what gut health is because there is no definite way of measuring or defining a healthy gut.¹ Health consists of different components such as digestion and absorption of food,² a stable intestinal microbiota,³ immune status,² absence of any illnesses and the general quality of life affected by the gut.⁴ These are vital indicators functioning as markers of gut health. A common misconception is that a healthy gut simply refers to a healthy upper and lower gastrointestinal tract. However, this is not the case because the gut is also very much linked to many other abdominal organs, such as the liver, pancreas, spleen and kidney.¹

A key component is the gut microbiota, also known as the gut flora, which includes the complex ecosystem of microbes present in the gut. The gut flora is extremely important as it has a variety of functions, including digestion of non-digestible carbohydrates,⁵ absorption of ions, production of vitamin K, control of the growth of epithelial cells of the gut and acting as a protective barrier against pathogens. Therefore, this ranges from metabolic, immunity and protective functions.⁶

Bananas are crucial for maintaining and controlling the gut microbiome. They are part of the Musa genus and Musaceae family,⁷ grown in more than 130 countries worldwide, and are the fifth most important crop in agriculture.⁸ Not only is this fruit high in minerals and nutrients, but it is also very versatile and found in many different recipes. Therefore, incorporating it into your diet is an easy way to harness the many health advantages it provides. No citations.

The gut microbiome and its impact on health

The gut microbiome's significance lies in the myriad interactions among various microbes in the gut. Genes from all gut microorganisms make up the gut microbiome, while gut microbiota refers to the diverse microbe types present. These two terms are used interchangeably. Although they can be used under the same context, they are not to be confused to mean the same thing. The gut microbiome is complex. It consists of very many different species of bacteria, viruses, archaea and parasites.⁹

Every person’s gut microbiome is unique, and a lack of diversity in the microbiome is often associated with diseases. This includes but is not limited to gut disorders such as irritable bowel disease, obesity, diabetes, mental health disorders such as depression, anxiety, Alzheimer's disease, dementia and autism, as well as cancer.^{10, 11, 12, 13} The gut microbiome can also affect other organs, such as the liver and the skin, which is why the gut can also be linked to liver disorders or skin conditions like acne and eczema.^{14, 15} The effects of the gut microbiome on human health are vast, and their importance is not to be undermined. The gut microbes are closely linked to other surrounding organs as they can go through complex metabolic reactions with human cells, thereby communicating through complex interactions leading to different processes. For example, a gut-brain axis exists, in which the bacteria communicate with the brain through different chemical processes, although these mechanisms are not yet fully understood.

Bananas and their nutritional content

Bananas are high in nutritive value as they are enriched with minerals like phosphorus, potassium, sodium, magnesium, calcium, zinc, manganese, copper and iron. Phosphorus, magnesium, potassium and calcium, in particular, are essential minerals. Furthermore, they contain phenolic compounds and vitamins.¹⁶ Phenolic compounds include flavonoids, which give the banana antioxidant properties by acting as a protective scavenger against free radicals in reactive oxygen species. They also include carotenoids, which have many health benefits, including a lowered risk of certain cancers and eye diseases. Similar to flavonoids, carotenoids also have antioxidant properties. Bananas contain high levels of serotonin, dopamine and norepinephrine, which play a role in mental health by instigating feelings of happiness and general well-being.¹⁷ Lastly, bananas are also high in phytosterols, which have many beneficial effects, including lowering cholesterol,¹⁸ acting as immune system modulators and lowering the risk of cancer due to their anti-cancer properties.¹⁸

Effect of bananas on the gut microbiome

Studies have shown that using banana peel dietary fibres decreased obesity in mice by reducing food intake and body weight and also increased insulin levels, thereby reducing glucose, which acts against diabetes.¹⁹ Another study confirmed such findings by demonstrating that bananas modulate the firmicutes and bacteroidetes ratio in the gut of mice by increasing the levels of bacteroidetes relative to firmicute bacterial species. This is significant because Bacteroidetes reduce obesity and improve glucose homeostasis.²⁰ These are some of the few clear examples of the way in which bananas act as prebiotics. Bananas are high in fibre, which means they can be used as a natural prebiotic. Prebiotics are non-digestible food ingredients which aim to modulate the gut microbiome by changing the composition of microbes in the gut to infer some sort of health benefit to the individual consuming the prebiotic.²¹ Therefore, there should be a general improvement in the individual’s health as a result of the prebiotic. Prebiotics are naturally found in many fruits and vegetables. Bananas have been shown to modulate the gut microbiome so they can be used to balance the gut microbiome.

Some banana recipes

Bananas are versatile and can be incorporated into the diet in many different ways, from smoothies and drinks to different desserts and their use as a dry fruit ingredient. The possibilities are immense. Bananas can be eaten with oatmeal, cereal or yoghurt, which are common breakfast meals. They can also be found in puddings, cakes, cheesecakes, bread, ice cream, fruit salads and pies.²² In many different countries, bananas are used as part of different dishes and have cultural significance. For example, in many parts of Asia, particularly in the Assamese community in India, many dishes incorporate the banana fruit as part of the more traditional ethnic dishes. Some examples include fried banana flowers, often cooked with spices, potato cubes and lentils, all fried in oil. Bananas are also cooked in various curries, including banana fish curry or added into pigeon and chicken meat for other non-vegetarian Assamese dishes.²³

The importance of a balanced diet

Gut microbiome is constantly changing with age, environmental stresses and lifestyle changes, therefore everyone’s gut microbiome is different. This is similar to a genetic footprint. Therefore, a one-size-fits-all solution does not exist to ‘fix’ the microbiome. The relationships between the microbes themselves are complex and are not fully understood despite research being done in this field. It is also important to note that a balanced diet that incorporates a variety of different foods with different nutrient content is extremely important for maintaining a healthy gut.

Summary

In conclusion, bananas are a great way to promote a healthy gut as they have been shown to modulate the gut microbiome, leading to a more diverse population of bacterial species, which, in turn, leads to not only a healthier gut but also surrounding organs, including the liver. The gut microbiome, due to its diversity in function, can impact a variety of different organs and play a role in protecting the body against diseases. One of the ways this is done is through immune modulation. Keeping a balanced gut flora is crucial, and the most common way to revive even unbalanced guts is through diet and lifestyle changes. Diets high in fibre are important. Fruits and vegetables have been shown to contribute to a healthy gut, and bananas are simply one of the many fruits that can be used. Many different dishes that incorporate bananas are available, so there is something to suit everyone’s tastes.