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.
IT WAS NICE TO HEAR FROM YOU AGAIN.
Vivian: Thanks so very much for keeping us all informed. The news about bananas is very encouraging. I have a banana with my oatmeal three times a week and will increase the intake more since receiving this info. Stay well and safe. We all need to hear from you.
Anne
Thank you, Vivian, for all your good information. Please continue to keep us
informed. Phyllis
Thankyou very much for this info, I usually have a banana mid morning as it gives an energy boost, good to know its also helping me with my osteo. Please keep up your excellent work any many thanks for sharing this with everyone.
Lorraine
That is fine, but what if the doctor says no bananas because you are pre – diabetic; is there a substitute?
Thank you so much.
Hi Neven,
Bananas don’t really have such a high glycemic load. You can check out glycemic values of foods (including bananas) here:
https://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
I am sorry, I still dont understand the difference between plantains and just plain bananas..I do have Osteo. and could use your help with this info..Tried FOSOMAX for two years, my daugher 5 yrs. just recently found through research ITS DANGER.. thanx for any info.. Mrs. Buff
Hi Doris,
See my answer to Sydney.
hi, vivien, i have really enjoyed everything i’ve read.thanks for sharing. i just cannot “join” anything right now where money is involved very honestly. i will share some of your info with some whom i think may get involved a little further. thanks again for nsharing some very useful information. sincerely, doris
Thanks for the info. It’s nice to know that something I eat almost every day is sooo good for me! i appreciate your e-mails about bone health.
I didn’t know about plantains but now I shall adopt them! Thanks for the info which I will pass on.
Thank you for this most interesting news about bananas. I eat one every morning for my crohns but need to know, when you say green bananans, you before they completely ripen or is there another kind that stays green?
Sydney
Hi Sydney,
When I refer to green bananas I mean the green (vs. ripe) plantains.
I’m sure we all thank Vivian, but can we keep the comments to relative concerns and comments only. It is time consuming for those of us with busy schedules to go through all the thank-yous.
Vivian, can you reply to all of us with your answers and responses asap.
Thank-you in advance.
To the person who doesn’t want us to express our thankfulness….Oh for crying out loud some of us feel good about thanking people like V. and being grateful. Too bad for your busy schedule. And how do you expect all questions to be answered? We’d never get any new news, she’d be busy all day with that. She probably is just as busy as you are.
Thank you, as always, for your great research on our behalf!
Best always,
Lucy
This is interesting, but bananas and plantains are not the same thing. Plantains need to be cooked before you eat them and bananas do not. Plantains and bananas are both used when green (unripe) and also once they ripen and turned yellow, but a green banana is not necessarily a plantain. Further, there are green bananas – bananas that stay green in the peel even when they are ripe and the fruit is sweet inside. So I am not sure if you are referring to green bananas, unripe bananas, or ripe or unripe plantains. Would you please clarify and also provide references (cites) for your information? It would be very helpful because these are potentially very good tips.
Thanks!
What?? Are plantains the same as bananas???
Love,
Plantains are starchier than bananas and can’t be eaten raw.
I have always been told not to eat grapefruit if you take High Blood Medication. Is this true?
Thanks, Vivian. I try to eat a banana each morning to break fast. Thank you for this new information.
Thanks for the update on bananas, any info on the new website and new natural approaches improving osteoporosis is helpful.
Dear Vivian,
Thank you very much for this info about the benefits of bananas, But in our country, Philippines,what we call green banana is different from “plantain”. Green bananas there are bananas that are still green when ripe and are very sweet and cannot be cooked. I’ll share your info with my friends. Thank you so much.
God bless you.
Sincerely,
Soledad
Hello Vivian…
Have not heard from you for months…Hope you are well.
Thanks for the email about bananas, one of my favorite fruits.
As a child we put a sliced banana on a plate, put a LITTLE mayo on it and sprinkled some crushed nuts on top. Yummmy…
My friend told me that too many bananas would constipate me. Is this true ???
One a day seems right, don’t you think ???
Send me more emails Vivian…thanks.
Hi Elizabeth,
One banana a day sounds just right!
Is it ok to eat the regular bananas, would u get the same benefits as the plantains?
hi Elizabeth, Have you heard of Vegenaise?! It’s wonderful. Far better ingred. then Mayo. Check it out…. I find it at Lassens. Whole foods and places like that. Made with grape seed oil. So it’s good for the heart too. :}
Vivian, thank you so much for all the information you have sent me. I really do appreciate it. May God bless you. Prudy
Thank you for the note about bananas, they are a standard fruit for us daily. I am familiar with plaintains and used them in Brazil but will inclue them here. I haven’t heard from you for some time and read others comment that you have a new website, would you share it? Thank you for your help.
Are green bananas that haven’t turned ripe yet the same thing as plantans. I just read somewhere last week that green bananas were acidic. Evidently this is not true.
Green bananas are plantains that did not fully ripen yet,not to be confused with bananas (ripe or green.)
HiViv
It is so funny to read all about the banana/plantian which i would describe as banana is much smaller than plantian when it is green you can cook it until it is soft and eat it just as any other meal theonly is some of them when cook after they are cold they become hard. i used it in soup. on weekend when not going and i feelto make a family breakfast i would cook green banana and calf liver or with stearm fist ackee you name it or even make porrige, plantian are much bigger most peolpe eat them when they are ripe they can even cook before they are over ripe then they are well sweet but there are not much different. if any one
need iron they can green banana Thank you for all your information
Vivian,
Thank you for the information on the bananas. I love them and will try to eat at least one a day. That is super news and thank you for researching and sharing with us.
Nancy
Hi, I need to know if anyone seen a great improvement of bone loss using the forteo injections. I been on it 1year 3mos. and concerned if this is going to work. injections
are very expensive and also concerned for my
health.please reply.
thank you,
Susan
After researching Forteo I stopped my injections. Did not
like the information I learned
about it. You might do the same
and just see what it contains.
Also, the expense of it was more
than my insurance could handle.
Phyllis
Susan, Have you had another bone density test? You have been on forteo for over a year. I was on it for 9 months and mine reversed from severe back to penia. Don’t stay on it any longer than you need to be, side effects are not good. Your Dr. can order a bone density test. Good luck.
I was on Forteo for 3 months. Had to stop because of bleeding. Have had an increase in bone loss shortly after stopping.
forteo fills up your inside bones with chemicals
then after two years on forteo the drs. want you to switch to actonel or fosomax for the rest of your life.
The fosomax or actonel then coat the out side of your bone. What you get is a very brittle bone that is no longer growing naturally because it is suffocated inside and out with chemicals. It is hard and brittle and will SHATTER into a billion pieces if it does break…meanwhile your digestive system will be out of whack and you will have numerous aches and pains and side effects from takinng these toxic drugs…
stop takinging toxic drugs!
dont forget that black box warning on the forteo. rats die from it and so possibly will we!
I have been on Forteo for 12 months. My dexa test showed a marked improvement. I went from a T score of -3.9 in the lumbar area to -2.1. I will take a break at the end of the year (15 months). I will go back on a bioshosphonate (Boniva) for a while so as to avoid any rapid bone lost (osteoclast resoption can be a problem when you discontinue Forteo).
Thankyou Vivan for yr wonder imfomation once again,i always try too eat green bananas because they are a low carb food.
Regards Steve G.
Great info regarding calcium absorption, problem is I do not know if you agree with those health alternative folks who say
to combine your foods properly for better acid/alkaline control as well as less work on your digestive system thus also the rest of your system. One rule is to never consume fruit with any other food, and wait about 2 hours before eating anything else after having fruit.
What did she say to your question?
Hi Nancy, As far as I know unfortunately, I did not get a reply to my question.
Hi Vivian 🙂
You know, the ONLY bananas that I ever eat ARE INDEED the green ones 🙂 I hate the sickly sweet ones. Thank you so much for letting me know that they are also good for my bones. I keep trying to improve my well being every day and your lovely recipes are always very interesting.
Take care
best wishes from Bonnie Scotland
Marysia
Hi Vivian,
When is the talk we were supposed to be able to listen to? I never heard any information about it and I registered on the first day.
Also having just seen the hard copy of Doctor Dialogues, I have not got that either.
Thank you for the information on bananas. I just received that email this morning although it seems that those sending you messages about them received this info quite some time ago. I don’t think I am being sent all the emails. This one about the bananas is the first I have got in about 2 months. Have I missed any further information from you?
Best wishes
Marion
Thanks for info re “Plantains”. I am still eating plenty of bananas regularly, as well as red grapefruit. I am also drinking 1 tab/sp. of Apple Cider vinegar w/- 1 tab/sp. of honey. In a glass of water. I am also doing the Chinese Exercise “Qigong” which has reduced the lower back, which was on some days pain scale of 8 out of 10. Once again it is always great to hear from you. Best Regards, Bob
WHAT DOES THE VINEGAR AND HONEY DO FOR YOU
I used to drink honey and cider vinegar after every meal, and it helped me lose weight. I haven’t done it in a while, but think I may start again. I’ve heard it’s good, also, for arthritis. I drink a “shake” every morning, which includes my banana for the day. The ingredients are:
1 cup milk
2 tbsp. wheat germ
1 tbsp. almond butter (you can use peanut butter)
1 banana
You put all in blender and mix well. Very good!
And very healthy!
Apple cider vinegar is very alkalizing. A few drops in distilled water can help with digestion.
I’m wondering if taking apple cider vin
egar will decrease bone mass.
It’s great for indigestion.
Dr.D.C. Jarvis M.D.(Vermont) writes in his book ‘Arthritis & Folk Medicene” that apple-cider and honey helps produce an alkaline result in your body. He states that 2 teaspoonsful of Apple-cider vinegar and 2 teaspoonsful of honey in a glass of water with each meal will restore the body physiology and chemistry to normal – but he also states that you must return to natural foods as much as possible. The book is over 30years old – and a soft cover Pan Book – sold on every continent. He has a chapter on how to make old chickens tender by giving them apple-cider vinegar in their drinking water a few days before eating them – he also says it has been tried on cattle too – and it produces tender meat.Kelsey.Australia.
Hi.
I thought vinegar was not to be taken as it is acidic. I think it ‘went for my arthritic neck’.
I have had osteo for about 25 yrs. I take fosamex and calcium ..I am over 80yrs and do not appear to be in such bad shape. Keep hoping.
Dear Esther,
How long have you been taking Fosamax? Most doctors swear by it.
Merl
just be careful if you have to have a tooth extraction as you may get osteonecrosis of the jaw-a very painful condition caused only by taking fosamax. Has anyone out there had a dexa scan of -4.2 t score or am i the only one? Took fosamax for 6 years and nothing improved. Drug companies suck!!!!
Thank you so much for this new info!
As a matter of fact I very often have a breakfast of gluten free organic yogurt and a banana…..who knew that one of my favorite fruits could do so much.
Also, as a native of Miami, I love the plantains. I am used to them being fried ala cuban style….Yummy!! They may look like bananas, but they taste more like sweet potatoes….at least to me.
Can’t wait to try your salad!!!
I, too am fighting osteoporosis. I am on Calcium Citrate 1000 gm per day and Vitamin D 5000 IU per day. My pain is primarily in my back and legs, but has been some better lately. I am interested in your book and would like information on it. I should have already ordered it. I would like the new website also.
Thanks!
these green bananas, can you just eat them without frying them. I am not a banana fan by any means, and i hate to cook. SO, if I buy these green bananas can they be aten just like an ordinary banana. I don’t like to cook, and I just want to take snacks with me , any suggestions. My job involves me driving 6 hours a day, and I just get bored, or after lunch I am looking for something sweet, any suggestions. I am going to try that salad. I started taking Jazzercise classes as I heard thaat is good for increasing bone lost, and strengthening. Thanks waiting for your answers.
Aloha Tricia
I have no personal experience with the Plantain, so I just did a search on it and it doesn’t sound like something you want to eat raw. Check out:
https://en.wikipedia.org/wiki/Plantain
In the results for this search several sites with recipes showed up. Apparently there are Plantain chips too. Maybe that is an option for you.
Have you tried hot then cold compresses when you have pain?
I use a hot water bottle and then a freezer pack for transporting frozen foods.
Let me know if it works.
Thanks, Vivian for the info. about bananas. I didn’t know the positive affect of bananas on the bones. Thanks for the recipes, too. I definitely plan to try them out. I would also like new website address. Thank you.
Love bananas, but I have to watch my sugar and they are high on the glycemic scale.
Is there another food that is just as good for bones, but low in sugar?
Probiotics (unsweetened).
Hi Vivian,
It’s nice to hear from you again.I have been off Boniva for about 6 months now,after finding your website and reading your book.I have never felt better and the discomforts I had on the medication are gone.I have decided not to have anymore dexa scans but to eat and exercise and supplement with the right vitamins like your book explains. There is no more stress concerning the health of my bones,because I know that I am doing everything that I can to maintain healthy bones.Thank you again Vivian for your book and your concern. Gerri
I have decided also to not take anymore dexa scans. what would be the point? i will absolutely not do any thing about it like taking a drug!
Thank you Vivian, your information is very much appreciated.
I have never eaten plantans but will try them I do eat regular bananas almost every day.
I am working on making my diet less acidic. Is there a list or information on the raking of food in order of their acidity? I’d love to have that. Thanks for all you do. Bernice
Vivian,
I’m 56 yrs old(female) and found out in Feb. 09 that I have Osteopina(-1.5) I’ve been taking a “Bone Builder” from Trivita with a Bone Growth Factor in it. So far I’m doing better. I used to have pain in my right elbow, but has gone away since being on the Bone Builder almost 8 months.It is a capsule and has 1000mg of calcium & 1000IU of Vitamin D(D3).It has vitamin C(60mg),Vitamin B-6(1.5mg)etc. It’s not a prescription,but an all natural product.
I’m glad I I found you on the internet before I started taking any harmful prescription drugs. I appreciate the info on bananas,I love them and eat them quite often.If you have any other helpful info, please send it my way.
Thank you again, Gloria
Gloria,
I believe that calcium cannot be absorbed in dosages more than 500mg at one time.
Don’t forget to take magnesium with your calcium
I took the prescribed Calcium D3 Forte for many years with Fosamax and when I had an X ray of my chest a little while ago I was told that I had extensive calcification of the blood vessels in my lungs. I now assume that there is calcifation of other soft parts on my body e.g.organs and tissues.
Calcium D3 Forte does not contain magnesium and I have been told by my GP that it is not important for bone health.
I now know from Vivian’s excellent work that it is very important for the deposition of calcium in the bones and not in the soft tissues of the body.
Do read her book Christine
Thank you for the info on bananas. I have been eating them daily for many years.
I do appreciate your continuing information to
fight osteoporosis.
Hi Vivian,
Perhaps people should become aware that carbinated beverages leech calcium from your system. Even if you eat several bananas each day you still need to be aware of the things that rob your body of calcium. Also, our bones are just like all of our other body parts, they get older and wear out.
AnnaSofia
The six foods that weaken bones are: salt, soda-phosphoric acid- too much vit A, hydrogenated fats as in baked goods,alcohol, caffeine.
Thanks for the info. I eat 2 bananas a day. Have never eaten plantains, but will try your recipes. I have osteoporosis and read and re-read your book. Thanks. Fran
Hi Vivian,
I love banans. Thank You. My latest, bone density went from -3.5 to -3.9. I am on Fortical. Now I have too much calcuim in my blood and losing too much calcuim in my urine.Dr. said I never did reach my bone mass at 30. They are testing my PTH for level is non function. Could this be why my bone level are so bad. I am 57.Always in pain. Thank You. Waiting to hear from you.
Sue,
You have the same type of lab results that I did, and it turned out that my PTH level was elevated. Is your vitamin D level low? If so, you probably have an overactive parathyroid gland.
You have 4 parathyroid glands located behind the thyroid, and they regulate the calcium levels in our blood. Normally when the blood calcium is low, the parathyroids release the hormone PTH to draw calcium out of the bones, and tell the kidneys to stop excreting calcium, until the blood calcium level becomes normal. When one of the parathyroids goes on the fritz, it forgets to stop producing PTH once the blood calcium level normalizes. This condition is called ‘hyperparathyroidism.’ It also causes the vitamin D levels to drop, which compounds the problem.
The only real solution is having the abnormal parathyroid gland removed, and then treating the osteoporosis which remains. It’s not considered major surgery, but they do usually put you on a ventilator because of the anesthesia. It only takes a couple of hours for many people, though I had to stay overnight because of my reaction to the anesthesia. I had it this past April, and am glad to report that my bone pain has reduced, I have LOTS more energy (high blood calcium levels cause you to feel tired and sluggish), and my endocrinologist has said I could stop taking the bisphosphonate I was on.
There’s a good web site from a doctor here in Tampa who specializes in parathyroid surgery. It’s at http://www.parathyroid.com, and he has a link to his other site about the surgery. Find a good ENT surgeon who’s done some parathyroid removals in your area (your insurance company may be able to help with that), most who do thyroids can handle it.
Don’t be afraid if your diagnosis is hyperparathyroidism, just get it taken care of. Your bone loss will not stop until you get the parathyroid taken out. It’s worth it, believe me.
I asked my Dr. to do bloodwrk on my thyroid which came back normal. Would that test indicate parathyroid issues as well?
I have been eating 1 banana a day for years. I like the ones that are still green, yet I still have osteoporosis. Now that I’m testing my ph daily, and keeping it in the 7.0/7.2 zone, I’m hoping that will help.
I have osteo and was taking forteo injections for about a year and a half. After my bone dens test, the doctor told me they didn’t improve bone loss so she put me on fosamax. My dentist said it is not a good thing to be on fosamax since I’ll be having dental work. Please advise.
Fosamax caused my femur to break. was on it for ten years.
The only thing that healed the break was forteo Injections .
please contact me. I have had both femur bones to break after taking fosamas 10 yrs.
I am still having trouble with healing. sc********@*****il.com
Sandy,I read your note, and feel for you.I will not take those drugs because I have read that they do not build strong bones. Fosamax has only been on the market for about 5 years here in Australia, and I believe that in America the lawsuits have already begun against the makers “Merck”-sind out what is available to you. Blessings. Kelsey. Australia.
Hi Vivian, this is great to know about better calcium absorption with bananas. Thank you for emailing this info and recipes.
Celestina Marie
HI,
Is it more nutrietous to eat the green bananas cooked or as is?
Thank you
Green bananas, also known as plantains, should be eaten cooked, not raw.
Thank You Thank You I Love bananas and plantains
hi I’m 65 years old male and have been eating 7 0r 8 bananas a day and I’m taking 1500 gm of calcium a day and i have lots of bone lost .
i have been eat bananas for over 50 years i L O V E my BANANAS.?
YOURS TRULY
Wellington Roy Ledger
just i want to thanks u for all your information about every thing, and please i also want the new awebsite, thanks again
Thanks for sending me the info. that banananna are good for you bones. Idid not know thT AND ESPICALLY THE GREEN ONES. i LIKE THEM, i DON’T WAnt to kake the osp. med. since I hAVE TO PAY 25.00 AMT TO TAKE THEM, AND MY BONE DENTY IS NOT THAT BAD. 4 PTS FROM GEING GOOD. AND i JUST TRUNED 60.ANT OTHER FOOD THAT IS GOOD TO EAT? i THINK i AM EATING THE RIGHT FOODS. BUT IT IS ALWAYS GOOD TO MAKE SURS. THANKS
Thank you very much for the new information and your mercy.
I will try two new recipes.
I use The Bone Health Revolution a lot. I am looking forward to trying these new recipes. Thanks.
Pat Hunt
vivian, whats the address of your new website for members of the natural osteoporosis websit — i lost it and trying to get on —
vivian, please give me the address again to ur new website — i lost it —
Vivian, thanks so much for the good info you send to us who are fighting osteoporosis; also for the recipes. Please keep sending the informative messages.
Warm regards,
Bea
Thank for the bannana info. Still confused, but I love not so ripe bannans-eat 1 almost every day.