High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot (7).
Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer (8).
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss (9, 10).
Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.
Research suggests that resistant starch may help reduce food intake and decrease belly fat (11, 12).
Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.
Bananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.