Do Bananas Cause Belly Fat

Last updated on November 13, 2022

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In your quest to lose belly fat, you might have been warned against eating bananas. 

This is because bananas have a sugar content that is considered too high and too much sugar consumption leads to the accumulation of fats around the waist. 

While this is true, there is no scientific evidence that bananas cause belly fat. 

The Truth About Bananas And Belly Fat


You need to understand that any type of food, just like bananas, contains calories. And when you consume more calories than your body burns, you risk having fats around your tummy. 

To lose belly fat, you need to create a caloric deficit, whereby you consume fewer calories 

A banana contains 105 calories. You can still eat bananas but in small quantities based on your daily calorie count. 

If you aim to eat a healthier diet and want to include bananas, ½ banana serving would be okay. 

Should you eat bananas when trying to lose belly fat?

eating banana during workout

Yes, you should. If you love bananas, you should not be afraid to include them in your diet.

Bananas have very many benefits that could help you lose weight around your tummy. 

First, they are filling, such that after eating them, you can go for more extended periods without snacking. Overall, this will help you reduce your intake of calories.

A medium-sized banana contains 3.1 grams of fiber. Fiber is essential in preventing constipation and bloating. It also promotes good gut health, which is necessary for losing weight and belly fat.

The soluble fiber in bananas also slows down the absorption of sugar in the body, reduces appetite, and helps burn fats. 

Bananas, particularly green ones, have a low glycemic index. Foods with low glycemic index help in weight loss over time as they release their sugars into the body slowly.

Additionally, the slow absorption of sugar helps to keep your energy level steady. You can comfortably work out after taking a banana; snack on bananas before working out. 

Bananas are also great night-time snacks, and they promote good sleep due to their potassium content of 422mg

Sleep is essential when it comes to burning fats and also losing weight. Studies show that lack of adequate sleep can cause you to eat more calories.

However, avoid eating bananas that have been processed; banana chips are not good when trying to lose belly fat. This is because they have added fats and salts due to being deep-fried.

You can enjoy small portions of bananas in fruit salads, with yogurt, or eating them as whole foods. 

Do bananas cause belly fat?

Bananas are often thought of as a healthy snack, but some people believe that they can cause belly fat. There is no scientific evidence to support this claim, and bananas actually have several health benefits. However, if you are trying to lose weight, you may want to limit your intake of bananas, as they are high in calories and sugar.

How many bananas a day you should eat if you want to lose belly fat?

While there is no evidence that bananas cause belly fat, eating too many of any type of food can lead to weight gain. If you are trying to lose weight, it is important to eat a balanced diet and limit your intake of high-calorie foods, such as bananas. Aim to eat three servings of fruits and vegetables per day, and limit your intake of processed foods, sugary drinks, and unhealthy fats. If you are trying to lose weight, you may want to speak with a registered dietitian or certified health coach to create a personalized meal plan.


There is no scientific evidence that bananas cause belly fat. 

As is with other types of foods, bananas have calories, and when you eat them in excess, you take in a lot of calories. 

If you want to lose fat in your belly area, eat bananas in moderation. They are healthy snacks and have nutrients that are important for your body.  

You can eat them instead of other sugary foods like cakes and processed juices that have empty calories. 

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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