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Blog Nutrition Boiled Bananas: What Are They Good For?

Boiled Bananas: What Are They Good For?

When you think about eating bananas, you probably picture ripe, sweet fruit that is eaten raw. However, did you know that bananas can also be boiled? Boiled bananas are a popular food in many parts of the world and they offer a range of health benefits. Green bananas are native to Southeast Asia and have been a staple food in this region for centuries. Cameroon, Nigeria, and Uganda are the largest producers of green bananas. Boiled green bananas are often called plantains and they are a staple food in many African countries. Unlike ripe bananas, green bananas are firm and starchy. They can be eaten raw but they are often boiled or fried. Here’s everything you need to know about boiled bananas and their health benefits.


Health Benefits Of Boiled Bananas

Green bananas are a healthy addition to your diet because of the following reasons:

High In Nutrients

Boiled bananas are a good source of several vitamins and minerals, including potassium, vitamin C, and dietary fiber (4). Potassium is an important electrolyte that helps keep your heart healthy and your muscles functioning properly (7).

Vitamin C is a powerful antioxidant that can help boost your immune system and protect your cells from damage (5). Dietary fiber is important for digestive health and can help reduce cholesterol levels (3).

May Help With Weight Loss

Green bananas are a low-calorie food that is high in dietary fiber. Fiber is known to help with weight loss by promoting fullness and reducing calorie intake (3). 

Boiling green bananas is the most popular way to prepare them. When green bananas are boiled, the resistant starch is partially broken down and this makes them easier to digest.

This method of cooking the low-calorie and high-fiber content of green bananas makes them an excellent food for weight loss.

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boiled bananas

May Help Lower Blood Sugar Levels

Green bananas are a good source of resistant starch, which is a type of dietary fiber. Resistant starch has been shown to help lower blood sugar levels by slowing the release of glucose into the bloodstream (4). 

Keeping blood sugar levels under control is important for people with diabetes. Boiled green bananas may be a helpful addition to the diet of people with diabetes (4).

May Improve Gut Health

This type of starch in bananas is not digested in the small intestine, but instead, it reaches the large intestine where it is fermented by bacteria.

Fermentation of resistant starch produces short-chain fatty acids, which have been linked to several health benefits including a reduced risk of colon cancer, improved gut health, and weight loss (4).

In addition, green bananas are a good source of dietary fiber, which is important for preventing constipation and maintaining digestive health (3).

Boiled bananas for leaky gut syndrome are often recommended as a home remedy. This is because green bananas contain pectin, a type of soluble fiber that can help heal and soothe the lining of the gut (4).

Green bananas contain inulin, a type of soluble fiber that acts as a prebiotic. Prebiotics are food for probiotics, which are the beneficial bacteria that live in your gut (6).

Consuming foods that contain prebiotics, like green bananas, can help to increase the number of probiotics in your gut. This may lead to some health benefits, including improved digestion and a stronger immune system (6).

boiled bananas

May Boost Heart Health

The potassium in green bananas can help lower blood pressure by countering the effects of sodium. High blood pressure is a major risk factor for heart disease (7). 

In addition, the dietary fiber in green bananas may also reduce the risk of heart disease by reducing cholesterol levels and inflammation (3).


Green bananas are a gluten-free food, making them a good option for people with celiac disease or gluten sensitivity (4).

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Easy To Add To Your Diet

Green bananas are widely available in grocery stores and they can be easily added to your diet. They can be eaten raw, boiled, baked, or fried.

This fruit can be a healthy addition to your diet. They are high in nutrients and fiber and may help with weight loss, blood sugar control, and gut health (4). Adding green bananas to your diet is easy and they can be enjoyed in many different ways.

Low In Calories

One boiled green banana contains about 110 calories (2). This makes them a great food for people trying to lose weight or maintain a healthy weight.


Helps With Exercise Recovery

Green bananas are a good source of potassium, which is an electrolyte that helps to regulate muscle function. Potassium is lost through sweat and it is important to replenish your levels after exercise (7).

Eating green bananas after exercise may help to replenish potassium levels and improve recovery.

May Help Improve Sleep Quality

Potassium is not only important for muscle function, but it is also essential for nervous system function. This electrolyte helps to regulate sleep by promoting relaxation (7).

Consuming green bananas before bed may help to improve sleep quality.

May Help Reduce Inflammation

Green bananas are a good source of antioxidants, which are compounds that help protect cells from damage. These antioxidants can aid in reducing inflammation throughout the body (4).

Chronic inflammation has been linked to some diseases, including heart disease, cancer, and Alzheimer’s disease. Eating green bananas may help reduce your risk of these chronic diseases (4).

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Boiled Banana Recipe

Boiling the bananas is a simple and easy way to prepare them. 


  • 4 green bananas
  • Water
  • Optional: salt, sugar, or spices to taste


  1. Peel the bananas and cut them into pieces.
  2. Place the banana pieces in a pot of boiling water.
  3. (Optional) Add salt, sugar, or spices to taste.
  4. Boil for 3 to 5 minutes, or until soft.
  5. Remove from heat and serve with meat stew or any other desired dish.

boiled bananas

Tips For Cooking The Perfect Boiled Bananas

  • Rubbing cooking oil on your hands before peeling the bananas will prevent tannins from sticking to your skin.
  • Add lemon juice to the water before boiling to prevent the bananas from browning.
  • If you are boiling more than 4 bananas, you may need to increase the boiling time.
  • Add a little oil to the water to make the dark scum rise to the surface, then scoop it off with a spoon. This will make your boiled bananas look cleaner.

Other Uses Of Green Bananas

Boiled bananas are great for breakfast, but they can also be used in other dishes.

  • Mashed bananas can be used as an ingredient in baking.
  • Green banana flour can be used to make pancakes, bread, or pasta.
  • Banana chips can be made by frying thinly sliced bananas.
  • Green banana leaves can be used as plates or wrappers for steaming food.
  • Banana tea can be made by boiling banana peel in water.
  • The starch from green bananas can be used as a natural laundry detergent.
  • The green banana pulp can be used as a facial mask or scrub.

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Banana Tea Recipe And Benefits

We’ll highlight banana tea because of its nutrient-rich composition and potential health benefits. 

Banana tea is made by boiling the banana with its peel in water. The resulting tea is high in antioxidants, vitamins, and minerals. 

Banana tea has many potential health benefits, including (1):

  • Reducing inflammation
  • Boosting immunity
  • Improving digestion
  • Lowering blood sugar levels
  • Improving sleep quality
  • Regulating blood pressure
  • Reducing stress

To make banana tea, simply add a banana peel to boiling water and let it steep for ten minutes. You can sweeten the tea with cinnamon, honey, or sugar if desired. 

The Bottom Line

When it comes to health benefits, green bananas are a powerhouse food. From weight loss to gut health, these humble fruits offer a host of benefits.

So, next time you see some green bananas at the store, don’t hesitate to grab a few. You can boil them, mash them, or even turn them into tea. Whatever way you eat them, your body will thank you!



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Banana Tea: Nutrition, Benefits, Recipe, and More (2022, resurchify.com) 
  2. Green banana, cooked in salt water (2020, usda.gov) 
  3. Health benefits of dietary fiber (2009, pubmed.gov) 
  4. Health Benefits of Green Banana Consumption: A Systematic Review (2019, nih.gov) 
  5. Health benefits of selected vitamins (2005, nih.gov) 
  6. Health Effects and Sources of Prebiotic Dietary Fiber (2018, nih.gov) 
  7. Potassium (2022, nih.gov)

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