A nutritionist and gut health expert reveals: One of the most beloved fruits is considered a breakfast staple – and not by chance. It is easy to carry, sweet, available everywhere, and most importantly: It may improve mood almost immediately.
Yes, we’re talking about a banana.
According to gut health expert and British dietitian Nishtha Patel, who was interviewed by the Metro website, many people report that eating a banana makes them feel better within a short time – and there is a clear scientific explanation for this.
Why does a banana improve mood?
The banana contains natural carbohydrates that provide fast glucose to the brain. Since the brain relies on glucose as its primary energy source, replenishing levels can improve alertness, concentration, and emotional stability within minutes – especially when we are tired, hungry, or stressed.
In addition, the banana is rich in:
Vitamin B6 – essential for the production of neurotransmitters
Tryptophan – an amino acid that serves as a raw material for the production of serotonin and dopamine, known as the “happiness hormones”
Potassium – helps balance fluids, relax muscles, and reduce physical tension
Dietary fiber – slows sugar absorption and prevents an “energy crash” later in the day
According to Patel, even if the amounts of these components are not high, the brain is very sensitive to the availability of nutrients – and therefore even a moderate addition can create a noticeable change.
In addition, the fiber in bananas (about 3–5 grams, depending on ripeness) contributes to proper digestive system function and helps maintain stable energy levels – which reduces the “three-in-the-afternoon crash.”
Combining a banana with a “slow” carbohydrate like oatmeal porridge, or with protein and healthy fats, is considered an ideal breakfast – or an excellent snack before or after a workout.
Additional benefits
Bananas also contain:
Vitamin C and antioxidants – to strengthen the immune system
Manganese and potassium – electrolytes that help prevent muscle cramps and support physical recovery
But pay attention – it’s not suitable for everyone. Alongside the benefits, it’s important to know:
Excessive potassium consumption may be problematic for people with kidney disease or for those taking certain medications.
Very ripe bananas contain tyramine, which may cause headaches in sensitive individuals – in such cases, it’s better to choose a less ripe banana.