Friday, February 23Food Security Matters

Ubod ng Saging: 11 Health Benefits of Banana Stem, Uses, and Side Effects

Discover the hidden treasure lurking within the humble banana tree – the heart of banana stem, also known as “ubod ng saging” in Filipino. With its impressive array of health benefits and versatile culinary uses, this often overlooked part of the banana plant is a true powerhouse. Whether you’re looking to boost your immunity or tantalize your taste buds, join us as we discover the many health benefits of banana stem. From its nutrition-packed profile to potential side effects and mouthwatering recipes, we’ve got all you need to know about this secret wonder ingredient.

What is a Banana Stem?

The banana stem, also known as the plantain stem or banana stalk, is the central part of the banana plant’s pseudostem. It’s an edible and nutritious part of the plant used in various cuisines. Here are the details you requested:

Banana stem, banana pith, or ubod ng saging, (ubad in Ilonggo)

Scientific Name: Musa spp. (Genus: Musa)

Other Names: Plantain stem, banana stalk, banana inflorescence,Unod ng saging in Tagalog, Ubad in Ilonggo/Hiligaynon

Plant Family: Musaceae

Appearance: The banana stem is the succulent, cylindrical part that emerges from the ground and supports the banana leaves and fruit bunch. It consists of tightly overlapping leaf bases that form concentric layers. These layers are often removed to expose the tender inner core, which is the edible part used in cooking. The outer layers are fibrous and inedible.

Taste: The inner core of the banana stem has a mild and slightly astringent taste with a hint of bitterness. It’s often compared to the flavor of artichoke hearts.

Color When Ripe: The banana stem is not typically consumed when ripe, so there isn’t a distinct color associated with ripeness. Instead, it’s harvested and used while still young and tender.

Origin and Habitat: The banana plant (Musa spp.) is believed to have originated in Southeast Asia, particularly in regions that include parts of India, the Philippines, and Malaysia. However, bananas are now grown in tropical and subtropical regions worldwide. The banana plant is well-suited to warm and humid climates, and it thrives in regions with consistent rainfall and temperatures.

The banana stem itself is commonly used in South Asian cuisines, and it’s a staple ingredient in dishes from countries like India, Sri Lanka, and Thailand. It’s also used in various traditional remedies in these regions due to its potential health benefits.

Banana Stem Nutrition Per 100g

anana stems, also known as banana stalks or plantain stems, are a nutritious part of the banana plant that is often used in various cuisines for their flavor and health benefits. However, exact nutritional values can vary slightly based on factors like the specific type of banana plant and growing conditions. Here’s an approximate nutritional breakdown per 100 grams of raw banana stem:

  • Calories: Around 24 kcal
  • Carbohydrates: Approximately 5.9 g
  • Dietary Fiber: Roughly 2.6 g
  • Protein: About 1 g
  • Fat: Minimal, usually less than 0.2 g
  • Vitamins: Banana stems are a good source of vitamin B6, vitamin C, and various B vitamins.
  • Minerals: They are rich in potassium, and also contain smaller amounts of calcium, magnesium, and iron.

Keep in mind that these values can vary, and cooking or preparation methods may also alter the nutritional content of banana stems. Additionally, banana stems are often used in cooked dishes or as an ingredient in juices or smoothies, which can affect their nutritional profile.

Banana Stem Benefits and Medicinal Uses

Banana stems are not only delicious but also offer several potential health benefits and medicinal uses due to their nutrient content and various bioactive compounds. Here are some of the benefits and potential medicinal uses of banana stems:

  1. Digestive Health: Banana stems are rich in dietary fiber, which can aid in promoting healthy digestion. The fiber content helps prevent constipation, supports regular bowel movements, and may contribute to overall gut health.
  2. Kidney Health: Banana stems are believed to have diuretic properties, which means they can help increase urine production and promote kidney health. This may aid in flushing out toxins and preventing the formation of kidney stones.
  3. Weight Management: The low-calorie and high-fiber content of banana stems can contribute to a feeling of fullness and satiety, making them a potentially beneficial addition to a weight management diet.
  4. Heart Health: The high potassium content in banana stems can help regulate blood pressure levels, potentially reducing the risk of hypertension and promoting overall cardiovascular health.
  5. Diabetes Management: The fiber in banana stems can help slow down the absorption of sugar, potentially aiding in blood sugar level regulation. However, individuals with diabetes should still monitor their intake and consult a healthcare professional.
  6. Anemia Prevention: Banana stems contain some iron, which is important for preventing anemia. While the iron content might not be as high as in some other foods, including banana stems as part of a balanced diet can contribute to maintaining healthy iron levels.
  7. Detoxification: The diuretic properties of banana stems can aid in detoxifying the body by promoting the elimination of waste products and toxins through increased urine production.
  8. Anti-inflammatory Properties: Banana stems may possess anti-inflammatory properties due to the presence of certain bioactive compounds. This could potentially benefit conditions related to inflammation.
  9. Urinary Tract Health: Banana stems are traditionally used to support urinary tract health, as they can help prevent urinary tract infections and promote overall urinary system function.
  10. Cholesterol Management: Some studies suggest that certain compounds present in banana stems might have a cholesterol-lowering effect, which could be beneficial for individuals with elevated cholesterol levels.
  11. Bone Health: Banana stems contain small amounts of calcium, which is essential for maintaining strong bones and teeth.

It’s important to note that while banana stems have these potential benefits, they are not a replacement for professional medical advice and treatment. If you have specific health concerns or conditions, it’s advisable to consult a healthcare provider before making significant changes to your diet or incorporating new foods for medicinal purposes.

Possible Side Effects and Disadvantages of Banana Stem

While banana stems offer numerous health benefits, it’s important to be aware of potential side effects and disadvantages. Here are some factors to consider:

1. Allergies: Some individuals may be allergic to banana stem. If you experience symptoms such as itching, swelling, or difficulty breathing after consuming it, discontinue use and seek medical advice.

2. Digestive Issues: Although banana stem is known for its digestive properties, excessive consumption can lead to gastrointestinal problems like bloating or gas. It’s recommended to consume it in moderation and consult a healthcare professional if any discomfort arises.

3. Blood Pressure Concerns: Banana stem has diuretic properties which can help regulate blood pressure levels. However, those with low blood pressure should exercise caution as excessive consumption may further lower their blood pressure levels.

4. Kidney Disorders: People with kidney problems should avoid consuming large quantities of banana stem due to its potassium content which could potentially strain the kidneys.

5. Medication Interactions: If you are taking medication for conditions such as diabetes or hypertension, consult your doctor before incorporating banana stem into your diet as it may interact with certain medications.

It’s crucial to remember that these side effects are rare and typically occur only when consumed excessively or by individuals with specific sensitivities or health conditions. As always, it is advisable to listen to your body and seek professional guidance when needed.

How to Prepare and Eat Banana Stalk

Banana stems can be eaten in various forms, both raw and cooked. Here are some ways you can enjoy banana stems as part of your meals:

1. Raw:

When eating banana stem raw, it’s important to prepare them properly to ensure it’s tender and palatable.


  1. Peel off the outer layers of the banana stem until you reach the tender inner core.
  2. Cut the inner core into thin slices or small pieces.
  3. Remove any long fibers by gently pulling them off with your fingers or using a knife.
  4. Soak the slices in water with a pinch of salt and a squeeze of lemon juice for about 30 minutes. This helps remove any bitterness and makes the pieces tender.
  5. Rinse the soaked banana stem slices thoroughly in fresh water to remove excess salt and lemon juice.
  6. You can then eat the prepared banana stem slices as a crunchy and nutritious snack or use them in salads.

2. Cooked:

Cooking banana stem softens its texture and enhances its flavor. It can be used in various cooked dishes such as curries, stir-fries, soups, and more.


  1. Follow the preparation steps mentioned above to prepare the banana stem by removing the outer layers, cutting it into pieces, and removing the fibers.
  2. In a pan, heat some oil and add spices like cumin seeds and mustard seeds for flavor.
  3. Add chopped onions, ginger-garlic paste, and any other desired seasonings. Sauté until the onions are golden.
  4. Add the prepared banana stem pieces and cook for a few minutes.
  5. Depending on the recipe, you can add vegetables, spices, coconut milk, or other ingredients to create a flavorful dish.
  6. Let the dish simmer until the banana stem pieces are cooked and tender.
  7. Adjust seasoning according to your taste and serve the cooked banana stem dish with rice, roti, or other accompaniments.

3. Salad:

Banana stem can be used to create refreshing and nutritious salads.


  1. Prepare the banana stem as mentioned earlier by removing the outer layers, cutting it into thin slices, and removing the fibers.
  2. Combine the banana stem slices with other chopped vegetables like cucumber, carrot, and tomatoes.
  3. Add grated coconut, roasted peanuts, and fresh herbs like coriander leaves.
  4. Toss the ingredients together and season with lemon juice, salt, and any other preferred dressings.
  5. This salad can be enjoyed as a side dish or a light meal.

4. Juice or Smoothie:

Banana stem can also be used to make nutritious juices or smoothies.


  1. Prepare the banana stem by peeling, cutting, and removing fibers.
  2. Blend the banana stem pieces with water or coconut water to create a juice.
  3. Strain the juice to remove any remaining fibers.
  4. You can add other fruits like pineapple, lemon, or ginger to enhance the flavor.
  5. Alternatively, blend the banana stem with other fruits and vegetables to create a nutritious smoothie.

Remember that while banana stem has several health benefits, it’s best to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions. Additionally, start with small portions if you’re new to consuming banana stem, as your body may take some time to adjust to this unique ingredient.

Final Thoughts

The heart of the banana stem, or ubod ng saging, is truly a remarkable and versatile ingredient. It not only adds depth and flavor to dishes but also provides numerous health benefits. From aiding in digestion to promoting weight loss, this humble stem has so much to offer.

While there are many advantages to consuming banana stems, it’s important to be mindful of potential side effects as well. Moderation is key when incorporating it into your diet, especially if you have underlying medical conditions or allergies.

So why not give this unique ingredient a try? Explore its flavors and reap its many benefits. With its rich nutritional profile and medicinal properties, the heart of banana stem is indeed a treasure waiting to be discovered.

Remember that while we’ve covered some general information about ubod ng saging in this article, it’s always best to consult with a healthcare professional or nutritionist before making any significant changes to your diet.

Note: This article also answer the following local questions:

  • Benepisyo ng Ubod ng Saging
  • Ano ang vitamins o bitamina ng Ubod ng Saging
  • Epekto sa katawan sa pagkain ng Ubod ng Saging
  • Side effects ng Ubod ng Saging
  • Masamang epekto ng pagkain ng Ubod ng Saging
  • Anong vitamins ang makukuha sa Ubod ng Saging
  • Ano ang naidudulot ng Ubod ng Saging sa ating katawan

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