Does plantain reduce inflammation? Understanding the anti-inflammatory potential of the fruit and the herb

October 12, 2025 •

4 min read

According to a 2020 study, preliminary research indicates that the Plantago species, known as plantain weed, may help decrease inflammation, though more human studies are needed. This raises the question for many: Does plantain reduce inflammation? The answer involves looking at both the common fruit and the medicinal herb that share the same name.

Quick Summary

Plantains, both the starchy fruit and the leafy herb, contain anti-inflammatory compounds like antioxidants and prebiotic fiber. Their nutritional properties can help combat oxidative stress and promote healthy gut flora, which are key in managing systemic inflammation.

Key Points

Two Types of Plantain: The name 'plantain' refers to both a starchy, banana-like fruit and a leafy garden herb, and both have anti-inflammatory properties.
Fruit Contains Gut-Friendly Fiber: Green, unripe plantain fruit is rich in resistant starch, which acts as a prebiotic to promote healthy gut bacteria and produce anti-inflammatory compounds.
Antioxidants Fight Inflammation: Both types of plantain are high in antioxidants, such as flavonoids and Vitamin C, which combat oxidative stress—a known contributor to chronic inflammation.
Cooking Method Matters: To maximize the anti-inflammatory benefits of plantain fruit, it is best to boil, bake, or steam it rather than fry it in oil.
Herbal Uses Have Research Backing: The plantain herb contains specific compounds like aucubin that have demonstrated anti-inflammatory effects in laboratory studies, supporting its traditional use.
Ripeness Affects Nutrients: Ripe plantain fruit has more sugar and less resistant starch than its green, unripe counterpart, altering its impact on blood sugar and gut health.

Before addressing whether plantain can reduce inflammation, it is crucial to clarify which plant is being discussed, as two completely different species share this name: the starchy fruit (Musa paradisiaca), similar to a banana, and the common garden weed (Plantago species), used in traditional medicine. Both have properties that can contribute to an anti-inflammatory diet, but through different mechanisms.

The Tale of Two Plantains: Fruit vs. Herb

Confusion between the plantain fruit and the plantain herb is common. The fruit is a staple carbohydrate in many tropical regions, typically cooked before eating due to its high starch content. Its nutritional value shifts significantly as it ripens from green to yellow. The herb, or plantain weed, is a leafy plant often found in lawns and has been used for centuries for its medicinal properties.

The Fruit Plantain: An Indirect Anti-Inflammatory Powerhouse

The plantain fruit's ability to reduce inflammation is primarily indirect, working through its rich nutritional profile rather than a specific potent compound. It is a valuable addition to a balanced, anti-inflammatory diet.

Key anti-inflammatory properties of the plantain fruit:

Rich in Antioxidants: Plantains, especially unripe ones, contain flavonoids and phenols, powerful antioxidants that help combat oxidative stress. Chronic inflammation and oxidative stress are closely linked, so reducing the latter is a key strategy for managing the former.
Vitamin C Content: A good source of Vitamin C, plantains further aid the body's immune system and antioxidant defenses.
Resistant Starch and Gut Health: Green, unripe plantains are a top source of resistant starch, a type of fiber that ferments in the large intestine. This process feeds beneficial gut bacteria, which then produce short-chain fatty acids (SCFAs), such as butyrate. Butyrate is known for its anti-inflammatory effects and its ability to heal the gut lining, addressing inflammation from the source.
Potassium: Plantains contain more potassium than bananas, which helps regulate blood pressure and supports cardiovascular health, an important aspect of managing inflammation.

The Herbaceous Plantain: Direct Anti-Inflammatory Action

The common garden plantain weed (Plantago species) has a long history in traditional medicine specifically for its anti-inflammatory and wound-healing properties. Scientific research, primarily in laboratory settings and animal models, has investigated its direct effects on inflammatory markers.

Bioactive Compounds: The leaves of the plantain herb contain compounds like aucubin, plantamajoside, and caffeic acid, which have demonstrated anti-inflammatory and antioxidant activities.
Modulating Inflammatory Mediators: Studies have shown that extracts from the plantain herb can modulate inflammatory pathways, including reducing the production of prostaglandins, which are key mediators of inflammation.
Wound and Skin Healing: Traditionally, crushed plantain leaves are applied topically to soothe skin irritations, insect bites, and promote wound healing. Research confirms the anti-inflammatory effect of extracts used topically, which may contribute to tissue repair.
Digestive Tract Support: The mucilage (soluble fiber) in the plantain herb can soothe and protect the mucous membranes of the digestive tract, which has traditionally been used to address gastritis and mild inflammatory bowel conditions.

Cooking Methods and Ripeness Matter

How you prepare the plantain fruit significantly impacts its nutritional benefits, especially its effect on inflammation. Unripe and ripe plantains have different nutritional profiles.

Unripe vs. Ripe: Unripe (green) plantains have more resistant starch and less sugar. As they ripen and turn yellow/black, the starch converts to sugar, reducing the prebiotic fiber content and increasing the glycemic impact. For the most anti-inflammatory benefits related to gut health, green plantains are the better choice.
Frying vs. Baking/Boiling: Frying plantains in oil drastically increases their calorie and fat content, and can introduce unhealthy fats depending on the oil used. Excessive consumption of fried foods can contribute to systemic inflammation. Baking, boiling, or steaming are healthier preparation methods that preserve more of the natural nutrients and do not add inflammatory fats.

How Plantains Fight Inflammation: A Comparison


Aspect	Plantain Fruit (Musa paradisiaca)	Plantain Herb (Plantago species)
Primary Anti-inflammatory mechanism	Indirectly, by providing antioxidants and feeding beneficial gut bacteria with prebiotic fiber.	Directly, through specific bioactive compounds that modulate inflammatory pathways and soothe tissues.
Key Bioactive Compounds	Flavonoids, phenols, Vitamin C, resistant starch.	Aucubin, plantamajoside, caffeic acid.
Source of Benefit	The edible starchy fruit.	The leaves, seeds, and roots of the wild plant.
Best Preparation	Baked, boiled, or steamed (especially when green).	Typically brewed as a tea, used in extracts, tinctures, or topical applications.
Research Support	Well-documented nutritional composition, with strong evidence for the gut health benefits of resistant starch.	Numerous animal and in vitro studies confirm anti-inflammatory effects, though human clinical data is limited.

Incorporating Anti-inflammatory Plantains into Your Diet

For those seeking to leverage the anti-inflammatory benefits of plantains, incorporating them into a balanced diet is simple. Consider the following methods:

Boiled Green Plantain Mash: A healthy, low-sugar alternative to mashed potatoes, rich in resistant starch for gut health.
Baked Ripe Plantain: For a sweeter side dish, bake slices of ripe plantain. This avoids the added fat of frying while still providing antioxidants.
Plantain in Soups and Stews: Adding chunks of plantain to soups or stews is a great way to boost fiber and nutrients. This works well with both green and ripe plantains.
Herbal Tea: If using the plantain herb, an infusion of the dried leaves can be made into a tea to soothe the digestive tract.
Mindful Snacking: If craving plantain chips, opt for baked versions instead of fried to minimize unhealthy fat intake.

Conclusion

In summary, both the plantain fruit and the plantain herb can contribute positively to reducing inflammation within a healthy diet. The fruit's role is mainly preventive and supportive, relying on its antioxidants and gut-friendly prebiotic fiber, especially when eaten unripe and prepared healthily. The herb, or Plantago species, possesses more direct anti-inflammatory compounds that have been used traditionally and are supported by initial research. By understanding the distinction and incorporating the right type of plantain into your regimen with appropriate cooking methods, you can harness its potential to combat inflammation.

For more healthy and flavorful plantain recipes, check out reputable food blogs and nutrition websites like Cookie and Kate.

Frequently Asked Questions

The plantain fruit is a starchy, tropical fruit (Musa paradisiaca) related to the banana, which is typically cooked. Plantain weed refers to the leafy Plantago species, a common garden herb known for its medicinal properties.

Green plantain fruit is a good source of resistant starch and antioxidants. The resistant starch ferments in the gut, producing beneficial fatty acids that reduce systemic inflammation, while the antioxidants combat oxidative stress.

Ripe plantain fruit contains antioxidants that can help, but much of its anti-inflammatory prebiotic resistant starch converts to sugar as it ripens. For gut health benefits, unripe plantain is more effective.

No, frying plantain adds significant amounts of unhealthy fat and calories, which can contribute to inflammation. Healthier methods like boiling, baking, or steaming are recommended.

The leaves, seeds, and roots of the Plantago species, or plantain weed, have been traditionally used. They contain compounds that demonstrate anti-inflammatory properties, particularly the leaves.

Yes, the leaves of the plantain herb have been traditionally applied topically to soothe skin irritations and reduce inflammation. Research suggests its extracts have wound-healing and anti-inflammatory effects when used on the skin.

For plantain fruit, incorporate boiled green plantain mash, add boiled or steamed chunks to soups and stews, or enjoy baked ripe plantain as a side dish. For the herb, consider a tea made from the leaves, as traditionally used for digestive soothing.