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.
Is there another fruit or vegetable that works in a similar way as bananas in our bodies?
Diana, common fruits and vegetables that are high in fructooligosaccharides (FOS) besides bananas are garlic, asparagus, Jerusalem artichokes, onion, and leek.
I love ripe and green bananas, i also enjoy eating ripe plantain.
Eating ripe banana is vital when u high
blood pressure.
Enjoy!
Last month I started eating bananas. I started eating them specifically to lower my blood pressure. I do oatmeal with an egg, blueberries and half of a banana. If they’re small, I eat a whole banana. It seems to be working.
I had a cervical fusion Aug 17, 15 .when I went to my post op last week (2nd one) the Dr was amazed at how quickly the fusion was filling in. I didn’t know why either. After that kind of surgery it feels like there’s a baseball lodged in my throat. Obviously soft diet. So I started having fresh banana milkshakes every day, sometimes 2. Now it makes sense; the calcium in the ice cream and milk was boosted by bananas!! No wonder I crave them!!
I eat bananas to stop leg cramps. It’s good to know that they are also beneficial in helping my bones to stay strong
Keep enjoying your bananas, Pat!
hey so enjoyable and educative reading through all comments thanks so much everyone. I am from Nigeria and I know differences between banana and plantain 🙂
You’re very welcome, Patience!
A Lady in Mineral Wells said, put a banana, cup of plain, unsweeten yogurt, a hard boiled chickenshell that has been cooked for 8 minutes and this will help with teeth problems. I use to throw chicken shells to keep their eggs hard. May help with bones .
Thanks for all the uptodate information on helping with taking care of our bones. All is greatly appreciated.
I bought the Bone Apetite book and love it but I did not receive the last bonus.
Thanks again. Delia
You’re very welcome! And keep enjoying the bone-healthy recipes 🙂
Vivian: I am trying to place a commentary as recent and on the top of the list. Heather on June 11, 2012 said that her husband has Parkinson;s disease, but does not know that a successful treatment has already been published. I answer her commentary at that time, but I am not sure she will go back to it and read mine. It would be wonderful, if you can let her know and we can return her husband to a better life. Same thing with Alzheimer’s, MS and many other chronic conditions.
Also, cancer is being cured since the 30’s and even before
Thank you for your contribution, Jose!
Dear Jose,
I happen to read your comment on the cure for chronic diseases. I’ve been diagnosed with MS, at 30. Its 5 years since. I would request for your treatment and help. Look forward to your response. Thank you in advance. Dia
I sure would like to know about this cure for Parkinson’s. I have Parkinson’s. I am not taking the medication As I want to find a natural cure. Any help would be most appreciated. Thank you Laurie
What is the name of this specific treatment and will someone please provide a link? Many thanks!
Thank you for this article. Just another excuse to keep the bananas on the menu. They have to be my favourite fruit.
I am from india. This article has given me immense education to keep me healthy and fit. I can now workout happily and I can keep my bones healthy too.
That is wonderful news, Poulami! Thank you for sharing, and welcome to the community.
What is the cure for parkinsons, etc.? I have MS but no drugs have been offered (PPMS). Thanks!
HI VIVIAN:
I DO HAVE A BANANA EVERY MORNING. I HAVE TRIED YOUR RECIPE AND WE DO
LIKE IT. THANKS AGAIN,
ALL THE BEST,
Myrtle
am taking “bone strength take care” but the reccommended dosage is to take it in the middle of a large meal with 8 onz of water. i normally try not to drink too much water or liquid with a meal as this dilutes the stomach acid making regular digestion that much harder. as a result i am having heart burn.
Rita: I want you to remind you that water is neutral and the dilution of the gastric juices does not alter the digestion. So, if your gastric mucosa secrets, for instance, 10 cubic centimeters to digest the meal, the same 10 will be there doing their job, even if you drink water. However, if you drink cold water, it will decrease the gastric secretion
Question:In the soup mix, you only say 1 garlic. Do you mean whole or clove?
The garlic is one clove of garlic. Sorry for the confusion!
My husband lost a lot of weight when he was in hospital recently having a catheter fitted and also lost a lot of his leg muscle as he has Parkinson’s Disease and did not have anyone to look after him when he wanted to get out of bed and try walking. I was recommended to give him lots of crea, and other high fat foods and he has regained some of his weight loss.
With your comments about milk being acidifying what do you feel about rice pudding – a very English food given to children when young when I was growing up in the 1930s and ’40s, and still very available – either homemade or in tins etc. It seems to be easily digested.
Any ideas you can suggest will be very welcome.
Heather: I could help your husband with the Parkinson’s. There is a very recent treatment, that is not yet in mainstream medicine, which reverses the symptoms and in the best cases returns the patient back to a normal life. I sent a letter to Muhammad Ali through his Parkinson’s foundation and Michael Fox through his agent, but I received no answer!!
Can anybody explain the mystery?. I suggest that you contact me at fi******@*****il.com and I will tell you what to do. Unfortunately, I believe you will not see my commentary
interested in what to do for parkinsons
I am amazed at the amount of info on so many subjects that you ,Vivian, are giving us. I just read the artical on heart disease and calcium and the article on bananas. boy , am I learning a lot. question? I do have heart disease and plaque problems(serious oneS) SO WHAT IS YOUR Advice on calcium for me? I have your program and because i am so low income, I was a bit unhappy about the cost but now am happy because you continue to provide more and more info—-even exercise videos. thank you
Hi Peggy – If you haven’t already, please read my Ultimate Calcium Guide, which will give you the complete scoop on calcium. 🙂
keep up the good work
gene
Very useful information.
very very informatic article. we should identify more natural food materials that can helps us to be healthy man. special thanks to tuthor or team who has made this valuable article.
Banana helps absorb Calcuim for bones. Since Calcium deposits help create kidney stone, will eating more bananas cause kidney stone (I have had one 15 years ago).
Regards.
/….Mohamed
Dear Mohamed, you can have calcium stones if you have too much unbound calcium in your body. People who have kidney stones are mostly those who are on some medication, for example aluminium salts surely form kidney stones. Calcium binds with phosphorus (obviously calcium phosphate is the main ingredient of bones and teeth), magnesium, silicon and some other minerals as well, but if you are losing magnesium by eating too much sugar, alcohol or by neutralising your poisonous medication, then you would have free unbound calcium in the body and calcified arteries, joints, kidneys, or another organ including brain structures. To digest the P and Mg from the lovely vegetables and nuts and pulses, you need to add more calcium food to it. People traditionally eat or ate grain with milk (poridge), and have cheese with their meals or salad, beans are eaten with sour milk and cheese (Mexican combination) and traditional cuisines in Asia and Africa and Caribean used coconut products with their meals to add calcium so that all the minerals could be bound and utilized. Bananas are another and very delicious source of calcium and I am grateful for the bananas rich taste. I only have plantains on holidays but then I eat them every day. I would recommend banana milshake or banana with cream though.
What would be another food that would do about the same thing that Bananas do? I am allergic to bananas unless they are in ie banana bread.
thanks for all your help.
Jeanie, it’s important to keep in mind that no single food is responsible for bone health. When I talk about a specific food, it’s just one of the many choices you can make. If you can’t eat bananas (or any other food or food group), don’t worry about it. There are tons of other foods to choose from, and you can still be successful on the Program!
I was wonderign if diebetic patient can eat bananas……………
Please check with your doctor about any food restrictions for your condition, Shabnam.
Thanks Vivian, you are a treasure a houshold word and a friend of mine AND myfriends.
I am 83 live alone and wecome you sensible and affordable (gratis) advice .
I enjoy your book and will soon feel better following your advice
My best wishes to you and your team
hildy
yum thanks for that info will make soup tomorrow 🙂
Hi, I cannot eat Bannanas, anything else would help me….also NO Mushrooms. What else might help me?
If you cannot eat some foods there is a probability you have a porous gut caused by candida albicans. Look into probiotics and eliminate wheat rye, barley and milk from your diet. They contain gluten and A1 Beta Casein.
i’m always excited to read all about being and keeping healthy..thank you for all of your knowlwedge you always share.i’m a 2 time cancer survivor and being healthy is so important to me…life is being HEALTHY..ALOHA FROM HAWAI’I.
After having a colonoscopy (just a precaution), and all being okay, my doctor suggested my taking Benefiber and Miralax every day, along with drinking lactose free milk. My digestive system is a mess. I am 75 and in pretty good health. I have eaten bananas for most of my life, just about every day and I also have milk in my coffee and my oatmeal. I eat yogurt, most often the Greek. I would like to get “regular” again. Any suggestions? Thanks
Hi Monica,
You might try adding some flax seeds (preferably organic and freshly ground) to your cereal or a smoothie.
greek yoghurt can cause stomach problems try a few weeks without
What made a difference for me was eliminating sugar and cheese, chewing my food more thoroughly, every single bite, and drinking bottled water – I filter our tap water and pour into cleaned bottles. It seems the water in the gallons of tea and coffee I was drinking was disguising my real thirst for water. It really is important to “get regular”, including of course adding exercise – just simple walking every single day. Avoiding all baked foods, especially anything prefab (wrapped in cardboard, plastic or paper from the store) helps. Think of the holding power of white flour and water paste.
Take Magnesium Glycinate, 600mg at night before bed and you’ll be amazed at the difference in the morning. Not only is it tremendously beneficial for your bones but will help with elimination.
Thanks Vivan, this informations came at the right time in my life .
God bless you
US
Great information. Lucky me. I eat a banana every morning with my oatmeal. Having had open heart surgery I need the potassium I get from the bananas. I will for sure try your recipes. Marian
Dear Vivian, I have my first carton on almond mild but find it too sweet, also same with the rice mild do they do an unsweetend one. I live in the UK !
Yes, Holland & Barrett do the Sugar Free Almond milk and if they don’t stock have any in stock, ask them to order it for you. The Uxbridge branch was ge-great, int at they ordered two boxes just for me!
Make your own almond milk. Soak some almonds at least for 2 hours or overnight. Drain, add water to nus in ratio at least 4:1 in blender and run on high for about 1 1/2 minutes, strain through nutmilk/jelly bag. You may add vanilla flavouring to add different flavour. Will last in fridge for about 4 days. Enjoy
Please tell me what is your opinion on cow’s milk for babies and toddlers, same as for adults as you recommended (almond milk? soy milk? anything else?)
Cows milk is for calves and once they are weaned they dont drink it anymore!
Exactly! 🙂
For youngsters Casein can be a problem. It has been linked to type 1 diabetes if given to babies. For older people, the lactose can be a problem when the body begins to shut down on lactase production. The big problem is that lactase intolerance is mostly undiagnosed and the victim can undergo many years of treatment for the many problems it causes.
There are so many fruits that I can not afford to eat all day, but thanks to the recommendation of Vivian, banana I often lacking in my diet. Also see fruits of all colors make you happy.
Could You tell me what you think about Reclast
once a year injection.Will I fill better after taking injection?
I had a very bad reaction to the Reclast IV…I had flu symptoms nearly all winter last year and just could not get over the flu…Please rethink taking the IV…Try Vivian’s methods, read her book, use the vitamins she suggests and go for a more natural way to help your bones…Exercise helps strengthen your bones too.. I am not an exercise “nut”, but I looked up osteo exercise on the internet, bookmarked them and do them daily.. I ride my exercise bike every morning..I do a special exercise for my hip.. I picked exercises I can do anywhere in the house at any time..very simple, but seem to be helping me…I have bad knees, but I am exercising, managed to stay off the Celebrex or NSAIDS and am in general doing better…I split the exercises up during the day.. I ride the bike first thing in the morning and to the exercises later in the day…
Mary
Thank you for the information Vivian.
I am looking into the Save our bones program as I now went off of Actinol. I have been informed that I have lost -3 bone last year…. I am so scared and I need help. I am 61 yeARS OLD and desperate for help. I am so anxious about stopping the actinol but it seems like it is not helping. My diet is not great either…I use a lot of salt and I eat plenty of candy.(sweet tooth)….I read your ads and mail each day and am almost convinced about the save your bones program….please comment to re-assure me as of today, my doctor wants me to go on “Forteo” Thanks for you assistance Betty
I have been on actinol before,but stopped as I had site effects.I am grateful that I found out in time that those drugs makes it worse instead of better.
I have used natural progesterol cream for a year and that has helped me.For any inflamation i recommend olive leave axstract and lypronol.
Take the step of change or you will not see any improvements.
I had -2.5 on my DEXA scan for close to 10 years, despite taking Actonel at the recommended dosage. I decided to stop the Actonel and started taking 10,000 I.U. of vitamin D-3, plus 600 mg of magnesium and 1,200 – 2,000 mg of Omega 3 from Nordic naturals, plus 30 mg daily of zinc. I could not believe it, after one year my bones changed to bones of a 21 yr old, when I got my next DEXA scan. I do blood work every 3 months to make sure I am not taking too much D-3. Do not take calcium or calcium food products when taking vitamin D-3 as can raise your blood calcium levels too much. But the 4x yearly blood work helps me to know that my blood calcium and D-3 levels are good.
I have been eating two bananas daily for many years and only recently have questioned whether this was a good idea. On a chart I downloaded recently, bananas were listed as a slightly acidic fruit as opposed to other fresh fruit which is generally more alkaline. I appreciate your reassurance that bananas are actually beneficial and help the body absorb the calcium and magnesium that are so vital in restoring the bone density. I have gone back to two bananas a day instead of one. Thank you Vivian, Love Josephine.
Remember that every piece of food does not have to be alkaline-forming. The preferred balance should be about 80% alkaline-forming foods & 20% acid-forming foods. It only makes sense to avoid the worst offenders, which are the highly acidic, processed foods from our diets. However, it would not be wise to eliminate every acidic food from one’s diet. As the saying goes: Moderation in all things.
Besides, bananas are only slightly acid-forming. They make for a perfect snack with no or little preparation. No bowls or utensils are necessary to eat it. Afterwards, one just properly disposes of the peel. They are commonly available & portable. Even 7-11 carries bananas, so few would have reason to avoid a food which is so wholesome, natural & just sweet enough to satisfy your sweet tooth without making you crave more.
So make your slightly acidic 20%, a fun & tasty part, that helps your alkaline 80% rebuild your bones. Eat a banana & smile.
im 49 yrs old and would like to know how much vitamin d3 is good for me. i have been diagnosed with osteopenia
Thanks, d
I have lifelong food allergies, two of them life threatening. If your research uncovers foods that strengthen the immune system I am sure I am not the only person who would like to hear of them.
(Bananas are not one of them!)
If you have allergies, look into probiotics and quit drinking milk…it is the primary cause of osteomyelitis and can cause parkinsons, alzheimers and a litany of other problems. You have probably had a session of antibiotics that have destroyed your beneficial intestinal bacteria and let candida albicans take over. The candida can make your gut porous, releasing your gut contents into your body and activating your immune system.
I love your information. I just quit Actonel (have only been on it for about 5-6 mos), have purchased my last jug of milk, plan to eat an apple a day and already I eat tons of bananas. Why don’t our doctors tell us this stuff instead of prescribing all these harmful drugs. Bottom line – – we have to look for good information and take care of our own bodies.
I have purchased and am reading your book with great interest. I have been told to take calcium tablets (Caltrate (calcium with vitamin D). What is your opinion of Caltrate? I am constantly brushing my teeth because I do not like how they feel after taking Caltrate. Would you take it?
The best calcium you can take is MCHC micro-crystaline hydroxyapatite crystal from organic grass-fed cattle.
You may try at https://www.altmedicineshop.com/ProductInfo/MCHC.htm.
Also it is important to add magnesium about 500 mg per day, ideally in the form of magnesium citrate or lactate or gluconate and vitamin K2.
You may consider adding organic silicium BioSil is good and also Milk Basic Protein.
Include onions each day.
All this will improve your bone density, matrix and strength.
Thanks Vivien for your e-mail.I find the information you forward to me very helpful. As we grow older (I am a Senior Citizen) we need to keep up-to-date with information, especially “medical”. Again, much appreciated. Marie.
Vivian, just had my yearly paps exam and my doctor renewed my prescription for fosamax, then I saw your info about these osteo drugs, which I have used all three so far. Have decided not to continue taking the fosamax, but my prescription was already in the mail. Will eat the loss since my cost was only $20.00. Plan to get your book and start eating better and exercising. Eating bananas whole is a problem for me they make me gag but ok in in liquid form; got any recipes for good fruit drinks such as smoothies?
peel, freeze a banana overnight… using blender or food processor, put in banana that has been cut into 4 pcs…add about 3 pcs ice, little over a cup of almond milk, 2 tsps each of cinnamon and turmeric…(same amt of ginger if you like)… blend – just until looks thick …. delicious! this is my b’fast about 3/4 days a week…. (plus, I drink lots of hot Green Tea …. jbs
You might also freeze a lemon, grind it up and add some to the mix and maybe a little honey or xylitol. The skin is the most nutritious part by the way.
I found I’m allergic to bananas! I’d love to know if there are other foods that can help my bones be stronger.
prunes are also excellent for calcium absorbtion, as they are rich in magnesium.
Vivian, read your book, lots of good info.I would like to know the name of a good calcium/plus, so many on the market,also what about a mul-vit. with everything in it? should a seperate calcium+ still be taken? Thanks joyce
Joyce, look for organic sources of calcium derived from plants, as is the case with some calcium supplements made of algae.
Thanks so much for this knowledge sharing.
Very interesting.
I’m taking note from now on.
I appreciate it.
How Marvelous! Especially since I have been a “1 banana-a-day” girl for over 20 years.