Is a Banana and Berry Smoothie Good for You?

January 13, 2026 •

4 min read

According to research published in the journal Food & Function, blending bananas with berries can block up to 84% of the flavanols from being absorbed by your body. So, is a banana and berry smoothie good for you? The answer is more complex than you might think, involving a surprising chemical interaction between these two fruit types.

Quick Summary

This article explores the nutritional pros and cons of a banana and berry smoothie, including the discovery that banana's enzymes can inhibit the absorption of key berry nutrients. It provides optimal ingredient combinations, explains the science behind the nutrient loss, and offers tips to maximize health benefits.

Key Points

Nutrient Clash: Bananas contain an enzyme (PPO) that significantly reduces the absorption of flavanols from berries when blended together.
Lost Flavanols: The PPO enzyme can block up to 84% of flavanol absorption from berries, diminishing a key antioxidant benefit.
Smart Swaps: To maximize nutrient intake, pair berries with low-PPO fruits like pineapple or mango instead of bananas.
Build a Balanced Smoothie: For satiety and stable energy, add protein (Greek yogurt, protein powder) and healthy fats (avocado, chia seeds) to your fruit smoothie.
Separation is Key: If you love both bananas and berries, consider eating or drinking them at separate times to ensure your body fully absorbs all nutrients.
High-Fiber Option: Adding ground flaxseed or oats to your smoothie boosts fiber content, which aids digestion and promotes fullness.
A Balanced Diet Matters Most: The occasional banana and berry smoothie is not harmful, but understanding this nutrient interaction helps optimize your diet for better long-term health.

The Surprising Truth About the Banana-Berry Combination

For years, the banana and berry smoothie has been a go-to for a quick, healthy meal or snack. Both fruits are individually packed with nutritional benefits: berries are famous for their antioxidants and flavanols, while bananas provide potassium, fiber, and creaminess. However, recent studies, notably from the University of California, Davis, revealed that this seemingly perfect pairing can undermine the health potential of the berries. The culprit is an enzyme called polyphenol oxidase (PPO), which is abundant in bananas. When bananas are blended with berries, the PPO oxidizes and effectively destroys the beneficial flavanols found in the berries, significantly reducing their bioavailability.

Why Flavanols Matter and What Happens When You Lose Them

Flavanols are a type of antioxidant found in various fruits and vegetables, and they are particularly concentrated in berries, cocoa, and tea. These bioactive compounds are linked to numerous health benefits, including supporting cardiovascular health and brain function. The Academy of Nutrition and Dietetics even recommends a daily intake of 400–600 milligrams of flavanols for cardiometabolic health. When banana's PPO enzyme interferes, your body absorbs far fewer of these crucial compounds from the berries, negating one of the primary health benefits people seek from this combination. While a banana and berry smoothie isn't unhealthy in the sense that it becomes toxic, it's a missed opportunity to reap the full antioxidant rewards of the berries. The smoothie will still provide fiber, potassium, and other nutrients, but it will be a less potent antioxidant source.

How to Maximize Your Smoothie's Potential

Just because bananas and berries clash doesn't mean you can't enjoy a delicious and nutritious smoothie. The key is to be strategic with your ingredient pairing. You can simply have bananas and berries separately, or you can blend berries with fruits that have low PPO activity, such as pineapple or oranges.

Here are some better ways to make a powerhouse smoothie:

Swap banana for low-PPO fruits: Instead of a banana, use pineapple or mango to add a similar creamy texture and sweetness without compromising the berries' flavanols.
Add low-PPO, non-fruit ingredients: Ingredients like Greek yogurt, spinach, avocado, or nut butter have low PPO activity and will add creaminess, fiber, protein, and healthy fats, creating a more balanced and satiating smoothie.
Consider separating ingredients: For maximum flavanol absorption, you could consume a berry-based smoothie and a banana at different times.

Comparison: Banana-Berry Smoothie vs. Optimized Smoothie


Feature	Traditional Banana & Berry Smoothie	Optimized Berry Smoothie (e.g., Pineapple)
Antioxidant (Flavanol) Absorption	Significantly reduced due to banana's PPO enzyme.	High, as pineapple has low PPO activity, protecting flavanols.
Creaminess	High, provided by the banana.	Good, can be achieved with ingredients like avocado, Greek yogurt, or mango.
Nutrient Synergy	Poor; banana enzyme blocks berry antioxidants.	Excellent; ingredients work together to deliver maximum nutrient payload.
Overall Nutritional Value	Good, but diminished antioxidant power.	Superior, delivering full antioxidant potential plus other key nutrients.
Energy Boost	Good, from natural sugars and carbs.	Good, can be balanced with protein and healthy fats for sustained energy.

The Importance of a Balanced Smoothie

To truly make a smoothie a complete and healthy meal, it's important to include more than just fruit. Many smoothies are high in natural sugars and carbohydrates, which can cause a blood sugar spike if not balanced correctly. Adding a source of healthy fats and protein is crucial for slowing digestion, promoting satiety, and preventing sugar crashes.

Here's how to build a balanced smoothie:

Protein Source: Greek yogurt, protein powder, or collagen peptides will help build and repair muscle and increase fullness.
Healthy Fats: Add avocado, chia seeds, or nut butter for healthy fats that aid digestion and nutrient absorption.
Fiber Boost: Ground flaxseed or oats can increase the fiber content, which is great for digestive health and blood sugar control.
Leafy Greens: Incorporate a handful of spinach or kale for a nutrient boost without significantly altering the taste.

Conclusion

A traditional banana and berry smoothie is not inherently bad for you, as it still provides fiber and vitamins. However, for those looking to maximize the heart and cognitive health benefits offered by the flavanols in berries, the combination is surprisingly inefficient due to the PPO enzyme in bananas. By substituting high-PPO fruits like bananas with low-PPO alternatives like pineapple or mango, and adding balancing ingredients like yogurt, nuts, or seeds, you can create a far more nutritious and effective smoothie. The takeaway is clear: while a banana and berry smoothie offers some nutrition, a little ingredient awareness can transform your drink into a true health-boosting powerhouse.

: https://www.health.com/common-smoothie-mistake-7970159

Frequently Asked Questions

Blending bananas with berries is not recommended if you want to maximize the antioxidant benefits from the berries. Bananas contain an enzyme called polyphenol oxidase (PPO) that inhibits the absorption of flavanols, a powerful antioxidant found in berries.

Good alternatives to bananas include low-PPO fruits such as pineapple, oranges, and mango. You can also use non-fruit ingredients like avocado, Greek yogurt, or nut butter to add creaminess and healthy fats.

No, you don't need to completely avoid bananas. You can still enjoy bananas in smoothies by pairing them with ingredients that don't contain high levels of flavanols, or by simply consuming your berry-based and banana-based smoothies at different times.

To make your smoothie more filling, add a source of protein like Greek yogurt or protein powder, and a source of healthy fats such as avocado, chia seeds, or nut butter. Adding spinach or oats also increases the fiber content.

Flavanols are a type of bioactive compound and antioxidant found in many plants, especially berries, apples, and cocoa. They are important because they support heart and cognitive health.

While freezing can slow down enzyme activity, it doesn't completely inactivate the PPO in bananas. The inhibitory effect still occurs when frozen bananas and berries are blended together and exposed to oxygen.

Acid, like that in lemon juice, can help to reduce PPO activity. However, research indicates that the inhibitory effect is still significant, even with the presence of acid in the stomach. Pairing berries with low-PPO fruits remains the most effective strategy for maximizing flavanol absorption.