Are Bananas Good for PCOS? Nutrition Expert Answers

Yes! Bananas are good for PCOS.

Bananas are often demonized due to their “sugar” content but in reality bananas are a healthy fruit you can easily incorporate into a healthy diet for polycystic ovary syndrome.

Bananas contain natural sugars and starch along with fiber, vitamins and minerals. A nutrient rich diet is what will help improve PCOS symptoms and blood sugar levels, not the elimination of all carbohydrates.

And just so we are clear, eating a banana is NOT the same as eating tablespoons of white table sugar. My goal as a Registered Dietitian Nutritionist specializing in PCOS and who also has PCOS herself, is to stop spread of non-evidenced-based information and demonization of certain foods for PCOS.

Want to learn more about how to make blood sugar balancing meals for PCOS? Check out my Free 5-Day PCOS Nutrition Course.

How to make bananas more PCOS friendly?
What is the right portion size?
Benefits of Bananas for PCOS
PCOS-Friendly Peanut Butter Banana Oats Breakfast
PCOS-Friendly Banana Recipes
FAQ
Final Thoughts

How to make bananas more PCOS friendly?

Bananas do contain carbohydrates, so individuals with PCOS or insulin resistance do want to be mindful of portion size and balancing carbs with protein and/or fat to help with blood glucose levels.

Luckily, bananas already have fiber which helps improve their glycemic load, thus helping to prevent spikes in your blood sugar. If you want to learn more about glycemic index/glycemic load of fruit, check out this article.

However, you also want to be mindful of portion size and pairing bananas with protein and/or healthy fats for even better blood sugar control.

What is the right portion size?

That depends on whether you are having the banana as a snack or meal!

If you are having a snack, I usually recommend 20g carbs or less to my clients. So that would be 1 small banana or ½ large banana. I also recommend you always pair it with a source of protein and/or healthy fats.

My favorite combination is a banana with peanut butter, hemp seeds and cinnamon.

Snack Recommendations:

1 small banana or ½ a large banana
Combine with a protein like peanut butter, cheese stick, or hard boiled eggs
Combine with healthy fats like nuts, nut butter, seeds like flaxseed, chia or hemp seeds.

If you are having the banana for a meal like breakfast or lunch, I usually recommend 30-45g carbs per meal. So you can have a whole banana depending on the rest of your meal.

1 Regular banana (as main carb) or ½ banana as a “side item”
Combine with a protein like nut butter, cheese stick, greek yogurt or make sure the rest of your meal has 3-4oz protein.
Combine with healthy fats like nuts, nut butter, seeds like flaxseed, chia or hemp seeds or make sure your meal has a source of healthy fats.

The combination of carbohydrate (from the banana) with the healthy fats and protein will improve blood sugar balance which will help with hormonal balance and managing PCOS symptoms.

For example, in my PCOS Meal Prep membership, I had a Roasted Red Pepper, Kale and Mushroom Frittata on the meal plan that we paired with a banana for breakfast.

Health Benefits of Bananas for PCOS

Let’s dive into the research of why you should and can include bananas in a healthy PCOS diet.

Potassium

We all know bananas are a good source of potassium, but did you know that potassium is critical for blood pressure?

Research shows individuals with PCOS are at increased for hypertension (high blood pressure) than controls. (2)

Or that potassium can help improve blood glucose control, insulin levels and insulin resistance? (1)

Increasing fruit and vegetable consumption will help increase potassium intake and incorporating bananas into your diet and help you easily add more potassium.

Magnesium

Bananas are also a good source of magnesium, a nutrient that individuals with PCOS generally need more of. (3, 4)

Magnesium has been shown to reduce stress (5), improve insulin resistance in PCOS (6) and help improve mood and anxiety. (7, 8)

Antioxidants

Bananas, like all fruits and vegetables, are rich in antioxidants which can help reduce chronic inflammation and may improve insulin sensitivity in individuals with PCOS. (9)

Fiber

Bananas are a good source of fiber with about 3 grams of fiber for a small banana.

Fiber is a critical component of the PCOS diet as it helps improve blood glucose control, reduce inflammation and improve gut health.

I recommend individuals with PCOS aim for 30-35g fiber per day. Increasing fiber is one of the best things you can do you your PCOS and overall health.

Accessible and Convenient

Bananas are probably one of the most accessible fruits in the US, making it easy to incorporate into your nutrition plan.

I can even find that at most gas stations as a snack. Paired with a bag of peanuts, it’s a perfect road trip snack.

Inexpensive

Bananas are a relatively inexpensive fruit, so they aren’t going to hurt your wallet.

Plus, you can easily reduce food waste and save money by freezing overripe bananas to use for:

Smoothies
Muffins
Mashed into oatmeal
Quick breads
Homemade pancakes or waffles

Info graphic with picture of bananas with the title "benefits of bananas for PCOS" explaining the different health benefits of bananas for PCOS.

PCOS-Friendly Peanut Butter Banana Oats Breakfast

Bananas are known for being high in sugar, but if you pair it with a protein and/or fat it can help improve digestion and blood sugars.

Peanut butter can provide a healthy source of fat and protein to do just the trick.

Try this as a healthy quick recipe:

Banana and Peanut Butter Overnight Oats

1/3 cup oats
1 banana
2 tablespoon peanut butter
1 tsp cinnamon
½ cup milk of choice*

Want more oat recipes for PCOS? Check out this post. Wondering if oats are good for PCOS?

PCOS-Friendly Banana Recipes

FAQ

Is banana and peanut butter good for PCOS?

Yes, bananas are great for PCOS and it’s even better when you combine the carbohydrate with a healthy source of fat and protein like peanut butter. Both are inexpensive and convenient foods to keep on hand for quick snacks or meals.

Are there fruits to avoid with PCOS?

No, there are no fruits you need to avoid with PCOS. You just want to consume in moderation as they do contain carbohydrates. It is also beneficial to eat whole fruit over fruit juice as they isn’t any fiber in fruit juice. To help with blood sugar control, combine a carb (fruit) with protein and healthy fats.

What are foods that help PCOS?

Foods that help PCOS include fruits, vegetables, whole grains, nuts/seeds, beans/legume, lean source of protein including seafood and dairy products, especially fermented dairy.

Final Thoughts

Bananas are a great addition to your PCOS diet and nothing to be afraid of. Really, you should be afraid of any food when you have PCOS.

All foods can fit, but you might been to watch portions and how you combine with healthy fats, fiber and protein with carbs to improve blood sugar, reduce inflammation and improve gut health.