Bananas May Cut Polyphenol Benefits in Smoothies, New Study Suggests

A 2023 study found that adding bananas to smoothies could lower the absorption of beneficial polyphenols from berries, prompting nutrition experts to debate the fruit's role.

A small-scale trial reported in the journal Food & Function indicated that the polyphenol-oxidizing enzyme in bananas may diminish the uptake of health-promoting compounds from other fruits, such as blueberries, by roughly 84% compared with a flavanol capsule. Rhonda Patrick, a biomedical researcher and host of the Mel Robbins Podcast, highlighted the finding and suggested swapping bananas for avocado to retain smooth texture while cutting sugar and adding beneficial fats.

Registered dietitian Ilana Muhlstein noted the study’s limited sample size of eight healthy men and the use of a cocoa-derived supplement rather than whole berries, arguing the results are not definitive. Holistic nutritionist Robin DeCicco echoed the nuance, emphasizing that bananas remain nutritious and that dietary advice should be personalized. Both experts recommend considering lower-sugar, higher-fiber fruits for those focused on weight or blood-sugar control, and suggest alternatives like zucchini or Greek yogurt for a creamy smoothie base.