Boost Calcium Absorption With Bananas

Vivian Goldschmidt, MA Nutrition

Evidence-Based
4 min Read

Recently, a reader asked me to suggest a simple, everyday food that can improve calcium absorption and support bone health. My response caught her off guard because it’s a food so common that we often take it for granted. That food is the banana!

Surprising? Maybe. But bananas play a significant role in promoting healthy bones and enhancing the absorption of essential nutrients. Let’s take a closer look at why bananas are bone-smart.

How Bananas Support Bone Health

Bananas are rich in a compound called fructooligosaccharides (FOS), a type of prebiotic fiber that nourishes the beneficial bacteria in your gut. These gut bacteria help improve digestive health by boosting the production of digestive enzymes and vitamins, many of which are crucial for absorbing key nutrients like calcium and magnesium, both essential for maintaining strong bones.1

Studies have shown that a healthy gut microbiome supports the absorption of calcium, especially from plant-based sources.2 The beneficial bacteria in your colon thrive on FOS, and when they flourish, your body becomes more efficient at absorbing nutrients that promote bone density and strength.

The Power of Short-Chain Fatty Acids (SCFAs)

But bananas don’t just stop at FOS. They also contribute to the production of short-chain fatty acids (SCFAs), another vital component for bone health. SCFAs are produced when gut bacteria ferment prebiotic fibers like FOS. These acids help strengthen the intestinal lining, improve gut health, and promote nutrient absorption.3

SCFAs can indirectly improve calcium absorption by reducing inflammation in the gut and enhancing the efficiency of the digestive system, making it easier for your body to absorb essential nutrients. This process is particularly enhanced in bananas’ close relative, plantains, which contain even higher levels of FOS and contribute significantly to SCFA production.

Two Delicious Plantain Recipes

Try these two recipes that I love. I found it to be an easy and delicious way to enjoy the benefits of plantain.

Caribbean Adventure Salad

Easy to prepare and deliciously bone-healthy.

8 servings

Ingredients:

4 plantains
1 large tomato, cut in chunks
1 cucumber, sliced
6 celery sticks, thinly sliced
2 carrots, grated
1 avocado, sliced
1 head of lettuce, thoroughly washed and dried
Sea salt

Directions:

1.Peel the plantains and place in pot with enough cold water and add a pinch of salt.
2. Bring water to boil, then reduce heat and simmer with cover on for 10 to 15 minutes or till tender.
3. Rinse and allow to cool, then slice the plantain.
4. Line a large bowl with lettuce leaves, and cut up the rest of the lettuce.
5. Mix all ingredients and serve with your favorite dressing. Garnish with slivered almonds or chopped walnuts, if desired.

Santo Domingo soup

Make a double batch so you can enjoy this soup anytime.

8 servings

Ingredients:

8 cups vegetable broth
2 plantains, grated
1 garlic, pressed or very finely chopped
Sea salt and paprika to taste

Directions:

Combine all ingredients in pot and boil until thick.

What This Means To You

Both bananas and plantains are excellent additions to a bone-healthy diet. By nourishing your gut and enhancing calcium absorption, these fruits work in harmony with your body’s natural processes to support strong and healthy bones. And with their sweet, versatile flavor, it’s easy to incorporate them into your daily routine.

References

1 Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417. PMID: 23609775; PMCID: PMC3705355.
2 Weaver CM. Diet, gut microbiome, and bone health. Curr Osteoporos Rep. 2015 Apr;13(2):125-30. doi: 10.1007/s11914-015-0257-0. PMID: 25616772; PMCID: PMC4996260
3 Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417. PMID: 23609775; PMCID: PMC3705355.