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Jeff Sanders - Host of The 5 AM Miracle Podcast

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How to Eat 30 Bananas a Day

Seriously?! 30 bananas in one day? Yes! I have personally experienced the joy of eating dozens of bananas a day and I think you will too.

How to Eat 30 Bananas a DayPhoto Credit: mckaysavage via Compfight cc

Listen to episode #30 of my podcast, The 5 AM Miracle: 12 Astounding Reasons to Eat More Bananas Every Single Day

I didn’t believe it was possible to eat a fruit-based diet, let alone eat 30 bananas a day. I thought it was radical, bizarre, and unnecessary . . . . until I tried it.

Why so Many Bananas?

I really do believe bananas are Mother Nature’s greatest creation. It’s amazes me that years after I became a raw vegan I still love them so much.

I eat them every day, in large quantities, and I always go back for more. There’s nothing addictive about bananas and no one is forcing them down my throat. So, what keeps drawing me back?

  1. They Taste Great ::: It’s hard to argue with natural sugar because it tastes so good.
  2. Natural Fast Food ::: There is no preparation or cooking required to enjoy a ripe banana. Just peel and eat.
  3. Great For Smoothies ::: I love starting my day with a fruit smoothie and I always include bananas because they make the texture smooth and add a little sweetness.
  4. No Guilt ::: I know bananas are incredibly healthy (as you can see in the next section below) and so I don’t feel bad about eating a lot of them. In fact, I feel bad if I don’t!
  5. Easy to Find ::: Bananas are everywhere. Organic bananas might be a little harder to find, but they are much more common than ever before.
  6. Very Filling ::: I can eat as many as 10 bananas in a serving and since the average banana is 100 calories, that makes a meal.
  7. Perfect for Athletes ::: As much as I run, it would be silly not to eat bananas because of the sugar and natural potassium. However, you don’t have to be a certified athlete to reap the benefits. Energy is energy. Dig in!
Health Benefits of Bananas

I will highlight only a few of the many benefits of bananas on this post. Click here to read the full list.

  1. Low-Fat and Cholesterol Free ::: Ready to lose weight AND improve your heart health? Eat more bananas. This is a no-brainer. 3% Fat and 0% Cholesterol.
  2. High-Energy Carbs and Potassium ::: There’s a reason athletes, including me, love bananas. The fruit sugar and high potassium content make bananas perfect for any workout.
  3. Great for Digestion ::: Eating more bananas will fill you up and clean you out. When you eat ripe bananas (covered in brown spots) you will poop like a champ. Go for it!
  4. Bananas Make You Happy! ::: Bananas regulate your blood sugar, which can bring you out of a funk and even overcome symptoms of depression. From personal experience, bananas make me calmer and happier.
  5. Stops Itching from Bug Bites ::: This really does work. Rub the inside of a banana peel on a bug bite or sting and the itchiness will decline significantly or stop altogether. I have tried this and it’s true!
It is Possible

I eat an average of 15 bananas a day and I peak around 30 a day during the summer and autumn when I am running more.

So, how is it physically possible to eat that many a one day? Let’s break it down:

  • I start the day with 1 liter of water and 5 bananas. It’s easy on my stomach and the sugar helps wake me up.
  • I add 2-3 more bananas in my breakfast smoothie.
  • I eat another 3 bananas for a mid-morning snack.
  • Lunch consists of 6-8 bananas mixed in a smoothie.
  • I consume about 3-4 more bananas before my work day ends.
  • Finally, I eat a 5-7 bananas before bed (or even in the middle of the night).

I didn’t start here. This is where I am today. If you are considering eating more bananas, start slow. You will give yourself a crazy stomach ache if you eat more than you can handle.

Banana Evangelism

Where did this all begin? I became a vegan a few years ago after watching the documentary EARTHLINGS. A few months later I discovered raw veganism and read Dr. Douglas Graham’s book, The 80/10/10 Diet.

I quickly discovered Mike Arnstein, a fruitarian ultra-runner who eats nothing but raw fruits and vegetables while running (and winning) marathons and ultramarathons all over the world.

After consuming huge amounts of information (and inspiration), I completed a 30-day trial of the 80/10/10 diet. During the course of the trial and I realized the power of bananas.

I discovered how easy they were to eat and in such large quantities. I felt full after eating them and I wanted more later in the day.

Though I did not permanently stick with 80/10/10, I do eat a diet that is based on those principles and bananas are at the center of my food life.

I am a Banana

I’m sure you have heard the phrase, “you are what you eat.” Assuming that phrase was literal, I would be a 6 foot tall, 185-pound banana. Fortunately, it’s only a great metaphor.

In reality, the trillions of cells in your body are fueled by and composed of materials they extract from food. If you eat healthy, nutritious food then your whole body will be healthy and filled with powerful nutrients.

Bananas are powerful. They are incredible creations straight from mother nature that require no preparation, cooking, or alternations.

Bananas are filled with vitamins and nutrients and they are devoid of fat and cholesterol. How could you go wrong?

How Many Bananas Will You Eat?

I challenge you to go out and buy a bunch of bananas. Wait until they are covered in brown spots and then eat as many as you think is reasonable.

Make your long-term goal to consistently eat 10 each day. If you want to be a little ambitious and go for 30, I won’t stop you.

It took me a while to build up to 30 bananas in a single day. Blending is helpful, so start making smoothies regularly.

Oh, and be prepared for everyone in the grocery store or farmers market to ask you about the pet monkey you are feeding. :)

Question: How many bananas a day do you eat? Let me know in the comments below.

  • Michael Grady

    Living on a land in Ecuador that has hundreds of banana trees I eat regularly 10 to 20 bananas a day… fresh, dehydrated, frozen and once in a while cooked.

    I am also truly surprised how after ingesting so many of them how they are still incredibly delicious!

    • https://www.jeffsanders.com/ Jeff Sanders

      That’s awesome Michael! Bananas are surprisingly good even after you have eaten a dozen, or two, or more!

      • Christine

        I freeze my bananas and defrost in microwave what are your thoughts on doing this Jeff ?

        • https://www.jeffsanders.com/ Jeff Sanders

          Freezing them is great, but I wouldn’t defrost them. Just blend them frozen in a smoothie.

          • Christine


          • Joes Di

            Hi Jeff, I got a super severe stomach pain yesterday after eating 14 bananas in 2 day span. I dont gave a gallbladder anymore, I dont know If that makes it worse or what. I blended yellow spotless bananas. You think if I eat only spotty ones the pain won’t come back? It was trapped gas. was really debilitating.

            I really want to start a healthy lifestyle and start eating more fruits. Thanks!

          • https://www.jeffsanders.com/ Jeff Sanders

            It sounds like there are possibly two issues here. First, you definitely want to eat bananas with brown spots. Spotless bananas are NOT ripe yet, which makes them harder to digest and they provide fewer nutrients.

            Second, it also sounds like you jumped into this a little too fast. If you just started eating 7 bananas a day out of nowhere, that would definitely be too much, too fast.

            Start slower, like 1-2 per day. Then, make sure you are drinking plenty of water AND exercising every single day. Water and exercise are necessary when you are consuming a large amount of fruit.

            After a few weeks of slowly eating a few more bananas each day, drinking plenty of water, and exercising, you should see a lot of digestive relief and get all of the great benefits of bananas.

            Let me know in a few weeks how this works for you.

  • Susanne Hansen

    I am thoroughly enjoying your content on fitness and nutrition and I just read this banana post (sorry for butchering up your well-composed title. Why wait until they have brown spots? Not a big fan of squishy bananas.
    PS: Currently averaging 2 per day – 8 more to go!

    • https://www.jeffsanders.com/ Jeff Sanders

      That’s awesome that you are working up to 10 bananas a day. Great goal. Brown-spotted bananas are best because that is when they are the most ripe, most nutritious, and have the most natural sugar available for energy. Plus, I think they taste the best. Having said that, it’s tricky to time it correctly before they get squishy. It takes a little practice. And, I’m with you Susanne. I also don’t like squishy bananas!

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  • amos

    did you lose weight in the 30 days?

    • https://www.jeffsanders.com/ Jeff Sanders

      I lost a little weight, but at that point I had already been eating well so I didn’t have much else to lose. I actually lost the most weight after doing a juice feast, but that is hard to maintain for long.

  • Rinat Tagirov

    I eat bananas like a crazy person currently. I mean compared to how many I was eating before. Well, not 30, but definitely around 10 of ’em day in day out. They are just fantastic. Banana is the King of fruits. And yeah absolutely, one would think that…c’mon, the more you eat them the more you get sick of them…and while this might be true for most of foods, for bananas it is not. Wonders are indeed around us…

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  • http://serstkov.com/ Justas Serstkovas

    Thanks @jeffsanderstv:disqus great post! It a good post to drop to people who ask if I got crazy eating so many bananas :) You recent podcast just reminded me how good bananas are. I think I started eating lots of bananas shortly after I have discovered your podcast quite some time ago, but now I am taking my banana habit to another level.

    • https://www.jeffsanders.com/ Jeff Sanders

      Love it! I fell in love in with bananas all over again when I recorded that episode of the podcast. Bananas really are awesome!

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  • Glenna

    I’m just beginning..my question is if I’m not a athlete I power walk I’ve lost 50 lbs so far I was on tons of meds and was morbidly obese, i want to live to be healthy, do I need to consume 30 a day also.. Or do i adjust to my activity level thank you for any help you can offer.

    • https://www.jeffsanders.com/ Jeff Sanders

      Great question Glenna! The simple answer is the you should decrease your intake of bananas and other high-sugar fruit if you’re not exercising. As you begin to exercise more, gradually increase your fruit intake. Start with one banana each day and go from there.

  • Kelli K

    I’m totally inspired to eat more bananas! I had 3.5 today – I average around 2 per day in a smoothie and with breakfast. But 10 sounds great! After my smoothie with 2.5 bananas earlier today, I was extremely energetic! Thanks for the post!

    • https://www.jeffsanders.com/ Jeff Sanders

      Bananas are fantastic. I’m glad you’re inspired to have even more!

  • roki

    i am eating 12 each day, simply make a banana shake by mixing and grinding with half liter milk.. its simply amazing food

    • https://www.jeffsanders.com/ Jeff Sanders

      Nice work Roki! 12 per day is fantastic.

  • ryooie

    im just scared that i might gain weight .. i was bulimic,and im trying to lose some weight by going raw vegan.
    i just started the 30 bananas a day challenge today and its fantastic. im not hungry, and i feel awsome . but will it help me shed some weight?

    • https://www.jeffsanders.com/ Jeff Sanders

      Great question. I’m not a doctor, so I’m not sure what to tell you in regards to your history with bulimia. What I do know is that many people lose weight when they eat a large amount of fruit because many people eat very unhealthy diets.

      So, you might lose weight, and I would expect that you would, but it depends on your current diet and how much fat you consume over time.

      Raw fruit diets are best when you eat a lot of fruits and veggies with a very small amount of healthy fats. I definitely recommend you read Dr. Graham’s book, The 80/10/10 Diet, to get the best information.

  • Amanda Anandita Rz

    hi jeff, glad to find your post
    I want to start eat banana, but I just want to ask, are you ate 30 banana all day (only banana) or you eat banana with other raw fruits?

    • https://www.jeffsanders.com/ Jeff Sanders

      Great question Amanda. I eat other raw fruits along with my bananas. I have never eaten only bananas in a single day. I always try to get a variety of fruits in my diet every day, even on days when I eat a lot of bananas.

  • emily

    is this a joke

    • https://www.jeffsanders.com/ Jeff Sanders

      Great question Emily! No, this is not a joke. I really do eat up to 30 bananas a day during marathon training and I eat around 10 bananas a day on average most days.

      The health benefits of bananas are real and it’s incredibly beneficial to eat a large amount of fruit. Check out the book “The 80/10/10 Diet” by Douglas Graham if you want to dive into this lifestyle further.

  • Monique

    I originally weighed 103kg and now weigh 84kg- I consume 1200 calorie a day. I am interested in giving the banana challenge a go cause I LOVE bananas! How many bananas and dates can I eat in a date? P.s are they dried dates? I’m new to this :)

    • https://www.jeffsanders.com/ Jeff Sanders

      Great work Monique! You’ve lost quite a bit of weight, although 1200 calories is a pretty low number. I live with the philosophy that I can eat as much as I want, as long as I’m eating fresh fruits and veggies. Plus, I exercise as often as possible.

      You can eat as many bananas in a day as you want. I wouldn’t eat quite so many dates (not dried, just fresh and juicy). Dates are very high in sugar and I would only eat a lot of those during intense exercise, like a marathon.

      I follow the philosophy of Dr. Douglas Graham from his great book, The 80/10/10 Diet. In the book he explains how you can eat an incredible amount of fresh fruits and veggies without limits, but that doesn’t apply to other cooked or typically unhealthy foods.

      Let me know if you have any questions!

  • Dani

    I typically eat 5 bananas a day, but that’s all i eat.

    • sparrow

      500 calories ain’t enough, Ms. Dani. When you eat fruit, the body burns through calories like nothing. A girl can eat 3000 calories of fruit and stay lean. Try it out for two months or something. 😀

    • sparrow

      To clarify, five bananas is about 500 calories. :)

  • Rosa :)

    I’m having 9 bananas for breakfast now as I read this article :)

    • https://www.jeffsanders.com/ Jeff Sanders

      Nice! Keep it up Rosa!

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  • rick

    That seems like a lot of carbs and simpler sugars. Isn’t it more important to eat mostly good fats, like nuts, seeds, avocado, coconut oil, etc? Wouldn’t all that fruit sugar cause increase in insulin levels? I’m not bashing you at all..I’m just trying to learn. I’m a vegetarian from birth, but try to limit my fruit due to the sugars in it.

    • https://www.jeffsanders.com/ Jeff Sanders

      Great question Rick! Sorry for the late reply. I just got back from vacation.

      I thought too much sugar would be an issue too, until I read Dr. Graham’s book, “The 80/10/10 Diet.” I’m not a nutritionist or a doctor, but from what I’ve researched humans only need a small amount of fat and a huge amount of carbs from raw fruits and veggies. (80/10/10 refers to 80% carbs, 10% fat, and 10% protein).

      As long as you exercise frequently and eat whole, raw fruits with plenty of water, you shouldn’t have any issues with blood sugar.

      Let me know if you have any other questions!

      • http://www.mralexander.ca/ Mr Alexander

        Hi Jeff,

        When I mentioned you, and your bananas, to my partner she was also concerned about the high levels of sugar that are involved in eating 5+ bananas a day. What are your thoughts on this? For a person that exercises 60 minutes a day is this in the spectrum of “exercise frequently”?

        Perhaps you can shed some light on your daily nutrition intake so that I can understand your diet slightly better (I will read the book next in queue).

        • https://www.jeffsanders.com/ Jeff Sanders

          Since I’m not a nutritionist or a doctor, my nutrition advice is based on what I’ve read from books like The 80/10/10 Diet, The China Study, and others.

          From what I’ve read, when you eat fruit, which is high in natural sugar, you are also consuming plenty of fiber and water. So, you body slowly absorbs the sugar and uses it as fuel for an active lifestyle, like exercising for 60 minutes a day.

          The people who run in trouble are the ones who rarely exercise and eat a high quantity of fat and processed foods.

          I definitely recommend you read those books I mentioned if you are curious to learn more.

  • GOPI krishna

    I’m eating 24 bananas per day ..I love them ..now my weight is 52 kgs n I’m going to gym ..how much weight I can gain if I eat 24 for about 2 weeks.. Help please

    • https://www.jeffsanders.com/ Jeff Sanders

      24 bananas a day is great, although it’s highly unlikely you will gain weight unless you are consuming considerably more calories than you’re burning. I don’t know what the rest of your diet looks like, but bananas are very low in fat, so weight gain while exercising would be unusual.

  • Angelina

    What about the calcium? Will I get enough calcium on 30 bad diet?

  • Meg

    Hey Jeff! I`ve always been overweight and I lack motivation. I am a foodie and feel that is one zone I am losing my battle.. I am an emotional eater too. I weighed 92 kilos last year and that`s when it hit me hard. I did exercise and cut down all my junk food for 6 months and lost 10 kilos. But still I am over weight. I am 174 cms tall and weigh 86kilos

    I`ve already joined gym and doing 60 mins of beginner level aqua aerobics once a week.And 2 60 mins gym workout a week. This is mandatory and if I find time I may attend few other classes as well.

    I drink 3 litters of water a day and I am vegetarian (I eat eggs as well)

    Now I wanna give it a try to this 30 day bananas diet and see how it goes but have couple of questions for you.

    1. How many kilos can I lose in a month on an average ?
    2. What happens if I eat one good meal and replace other 2 mean with bananas?
    3. If I sincerely follow this diet for 30 days and stop it. Is der any chances of gaining my weight back?
    4. So who ever follows this diet does not eat anything other than fresh fruit ?! (Scary!!!!!!)

    I Appreciate if you could reply to my questions :)


    • https://www.jeffsanders.com/ Jeff Sanders

      Hey Meg, thanks for reaching out and I’ll do my best to answer your questions.

      Just for clarification, I am NOT recommending you eat only bananas. I consider myself a mostly-raw vegan, which means the vast majority of my diet consists of low-fat raw fruits and veggies. Many of my calories come from bananas, especially when I’m exercising intensely, which is where the 30 bananas concept comes from.

      Now, to answer your questions:

      1. If you switch to a low-fat raw vegan diet, you can expect to lose weight, assuming you have been eating a typical Western diet, which includes high-fat cooked animal products and other processed foods. How much weight you may lose is hard to predict, and it’s not necessary or healthy to focus on weight loss. The goal is to consume lots of fresh produce and let your body handle the rest.

      2. You can eat as many meals as you wish that consist of only bananas, but I would start slow and build over time. I didn’t eat a meal of bananas for months after I started eating raw. It may take time, so listen to your body.

      3. If you stop the diet you will have wasted your time. This is not a fad, a trend, or a temporary diet of any kind. If you want to eat healthy food, then do it. If you want to do a small experiment for 30 days, then start smaller. Big changes to your diet for a few weeks will backfire and you will almost definitely gain the weight back.

      4. People who follow the 80/10/10 Diet eat fruits AND vegetables. There are only a few people who eat only fruit, and I don’t recommend it. Veggies are necessary and really good for you!

      Let me know if you have any other questions and I hope this helped!

  • Breen Carter

    Hello Jeff,
    I have to agree that nothing is more satifying than a banana with a meal, a smoothie, or as a snack. Filling and sweet and smooth-YUMMY! Bananas are inexpensive and readily available—a total no-brainer as far as a great daily food item. A banana-raspberry whey protein shake with an ounce of raw nuts on the side is my go to lunch, especially after workouts.

    • https://www.jeffsanders.com/ Jeff Sanders

      Banana-raspberry is a great combo! Occasionally I add frozen berries to my banana smoothies, which is very tasty.

  • Akiri

    I am so glad that he clarified that on a regular day he only eats around ten. I tried this diet, but I was super full from eating around 7! I was trying to work my way up to 21 a day, but it just wasn’t happening. I had to stop the diet and try something new because I feared I wasn’t getting the right nutrition or I would end up gaining weight due to me trying to overfeed myself.

    • https://www.jeffsanders.com/ Jeff Sanders

      Akiri, I would definitely recommend you read Dr. Graham’s book, The 80/10/10 Diet. You can get nearly all the nutrients you need just from bananas. They really are that powerful.

      Also, it definitely takes time to build up to consuming 20-30 bananas a day, but you can do so without sacrificing your health. In fact, you will likely be healthier, especially if you follow a low-fat raw vegan diet.

  • Brassic Nonne

    I tried eating just bananas (ripe spotted ones) for 2 days. I had to stop as I wasn’t eating enough. I tried really hard to get 2000 calories in but just couldn’t do it. I felt so sick of bananas I felt I couldn’t eat another one in my life! I tried eating dates and other fruit as well, but still found it hard. I lost all desire for fruit by the end of the first day. I read 80/10/10 and want to try the diet properly for at least 30 days but can’t seem to do even that. Any suggestions?

    • https://www.jeffsanders.com/ Jeff Sanders

      Brassic, eating nothing but fruit takes a long time to adjust to. I’m assuming based on what you wrote that you jumped in and starting eating nothing but fruit without transitioning. The best way to make 80/10/10 work is slowly over time. It might a year before you eat nothing but fruits and veggies in a healthy and sustainable way.

      Re-visit the 80/10/10 book and follow the recipe guides so you know you are getting enough calories per meal.

      I would start with one meal per day that is nothing but raw fruits and veggies and then slowly increase the quantity as you feel ready.

  • Chris Brockway

    What about all the potassium in bananas, I’m sure someone telling me when I was younger not to eat to many as you could die.

    • https://www.jeffsanders.com/ Jeff Sanders

      Eating too much potassium is hard to do, especially for people who eat a Standard American Diet, which is high in sodium. Potassium is amazingly good for you and bananas are easily one of the healthiest foods on the planet.

      Plus, I would certainly have some serious health issues at this point if bananas were a bad option.

  • kat

    Hay there Jeff! great site! Halo from South Africa! I even have bananas on my farm hehe One question though, Im a vegan too, but was wondering if I would have to cancel out bananas since they are high in calories, on a 1200 calorie day. To lose weight. Or do you think that I dont have to bother as long as I only eat raw fruit and veggies (then lose weight naturally) Anyway sorry for the question. Hope the running is going great!

    • https://www.jeffsanders.com/ Jeff Sanders

      Hi Kat! Bananas are high in calories but they are the perfect food for an active lifestyle, especially on a low fat raw vegan diet. Eating too much is possible, but hard to do when you eat a lot of raw fruit and veggies.

      Also, 1200 calories seems quite low. Most raw vegans eat much more than that and lose weight at the same time. I also definitely recommend you read Dr. Douglas Graham’s book, “The 80/10/10 Diet.” It’s got more answers than I do!

      • kat

        Hay Jeff Thank You So much ! Yes ive ordered the book. Thank you for your reply!

        • https://www.jeffsanders.com/ Jeff Sanders

          Awesome. I think you’ll really enjoy that read.

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