Good Gut Banana Pancakes

Why Are Bananas a Good Gut Food?

This versatile fruit is not only popular for its taste and many health benefits but also its ability to be used in baked goods as a replacement of refined sugar. This delicious and nutritious fruit provides essential nutrients critical for digestion and heart health. Additionally, they are an excellent source of fiber, antioxidants, and many other nutrients such as potassium, vitamin B6, vitamin C, magnesium, copper, and manganese. One of the most abundant micronutrients found in bananas is potassium. Potassium functions as an electrolyte in the body, regulating heart function and fluid balance. Potassium has also been found to be beneficial for kidney health.

An interesting fact about bananas is that bananas have two types of fiber: soluble fiber pectin and resistant starch. Soluble fiber pectin forms a gel that helps move digested foods through the gut to help prevent constipation and soften stools. Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit. Resistant starches, which are found in unripe green bananas, aren’t digested by your body, instead they become the preferred food source for the #goodgut bugs, aiding in better GI function. Together, these two types of fiber are linked to moderating blood sugar levels by slowing the emptying of your stomach. One medium-sized banana provides 3 grams of fiber!

Talk about #goodgut benefits because although they are high in carbohydrates, bananas won’t cause major spikes in blood sugar levels in healthy individuals.

Ways to eat it:

Bananas are extremely easy to incorporate into your day to day diet.

You can eat them:

  • Raw

  • In smoothies

  • Baked goods

  • Over yogurt/oatmeal

  • In cereal

Recipe: Banana Pancakes

Ingredients (Makes 4 Servings)

  • 2 bananas, ripened

  • 2 cups oat flour

  • 3/4 cup coconut flour

  • 2 tsp baking soda

  • 1 Tbsp vanilla extract or 2 tsp vanilla protein powder

  • 3/4 cup applesauce

  • 2 cups unsweetened plant-based milk

  • 2 tsp cinnamon

  • 8 medjool dates

  • optional: 1/2 cup green banana flour or 1/2 cup buckwheat flour

  • optional: 2 1/2 cups spinach


Optional: To make your own oat flour, blend three cups of oats in a high-power blender until it has a flour consistency, or use premade oat flour.

  1. In a large bowl, mix the dry ingredients together (all flours, baking soda, and cinnamon).

  2. In a blender, blend the wet ingredients (bananas, vanilla extract or powder, applesauce, and plant-based milk).

  3. Add the dry mix and remaining ingredients (dates and spinach) to the blender with the wet ingredients.

  4. Mix together and add more milk if needed to achieve batter consistency.

  5. Heat your pan or griddle.

  6. Add 1/4 cup of the batter to your heated cooktop.

  7. Flip once pancakes start to bubble on the top.

  8. Serve with fresh or frozen berries, nut or seed butter, hemp seeds, chia seeds, or apples. Yum!

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