What fruits to pair bananas with?: The Ultimate Nutrition Diet Guide

October 7, 2025 •

4 min read

According to research from UC Davis and the University of Reading, blending bananas with flavanol-rich fruits like berries can reduce the absorption of those heart-healthy antioxidants by as much as 84%. This surprising fact highlights why it's crucial to understand what fruits to pair bananas with to maximize both flavour and nutritional value.

Quick Summary

Bananas offer creamy texture and potassium, and pairing them smartly with other fruits can create delicious and nutritious meals. Careful consideration is needed, as some combinations affect nutrient absorption, especially with flavanol-rich berries. Selecting complementary partners like low-PPO fruits, yogurt, or nuts enhances nutritional benefits.

Key Points

High-PPO Impact on Flavanols: Bananas contain polyphenol oxidase (PPO), which can significantly reduce the absorption of heart-healthy flavanols in berries when blended.
Best for Smoothies: For a nutritious and flavourful smoothie, combine bananas with low-PPO fruits like pineapple, mango, or oranges.
Enhanced Nutrition Combos: Pair bananas with protein and healthy fats from sources like Greek yogurt, oats, or nut butter for sustained energy and blood sugar balance.
Smart Berry Pairing: To maximize berry flavanols, consume them in a smoothie without banana or enjoy your berries and banana as separate snacks.
Excellent Textural Pairing: Sub-acidic fruits like apples and pears add a crunchy contrast to the soft creaminess of bananas.
Traditional Wisdom vs. Science: Some traditional theories suggest avoiding mixing fruit types, but modern nutritional science focuses more on specific compound interactions like PPO.

Bananas are a staple in many diets, loved for their natural sweetness, creamy texture, and rich supply of potassium, fiber, and vitamin B6. While they are incredibly versatile, how they are combined with other fruits can significantly impact the final flavour, texture, and—surprisingly—the nutritional intake. Modern science and traditional food knowledge provide valuable insights into creating the most beneficial fruit pairings.

The Science of Fruit Pairing: The PPO Dilemma

A recent area of interest in nutrition involves the interaction of different compounds in food. Bananas, for example, contain a high level of an enzyme called polyphenol oxidase (PPO), which causes them to brown when exposed to air. Recent studies have revealed that when high-PPO fruits like bananas are blended with flavanol-rich fruits such as berries, the PPO can degrade the beneficial flavanols.

Maximize Flavanol Absorption

This doesn't mean you should abandon your berry and banana smoothies entirely, but if your goal is to maximize the antioxidant benefits of berries, it's wise to reconsider your combinations. The PPO activity is specific to blending; simply eating the fruits together whole may not have the same effect. Alternative strategies include pairing berries with low-PPO fruits or adding an acid like lemon juice to inhibit the enzyme.

Best Fruit Pairings for Bananas

For balanced nutrition and digestive ease, some of the best partners for bananas are tropical, sub-acidic, or non-fruit items that provide protein and healthy fats.

Tropical Fruit Combinations

Bananas thrive in a tropical context, pairing well with fruits that share a similar growing environment and sweetness profile.

Mango: The rich, creamy texture of mango complements the banana's natural sweetness perfectly, creating a luscious smoothie base. Both are good sources of vitamins, particularly Vitamin A in mango and Vitamin B6 in banana.
Pineapple: The tangy kick of pineapple creates a vibrant, refreshing flavour profile when paired with the mild sweetness of a banana. This combination is excellent for smoothies, fruit salads, or frozen treats.
Coconut: Whether using coconut milk, cream, or shredded coconut, this pairing offers a rich, indulgent, and tropical taste. It's a classic combination for creamy, dairy-free smoothies or fruit bowls.

Sub-Acidic and Sweet Fruit Pairings

While some traditional fruit-combining principles suggest avoiding mixing different acid levels, modern nutrition focuses more on overall balance. Sub-acidic fruits are generally a safe bet with sweet bananas.

Apples and Pears: These malic acid-based fruits provide a crisp texture that contrasts nicely with the soft banana. Sliced bananas, apples, and a sprinkle of cinnamon make for a satisfying snack.
Cherries: Sweet cherries and bananas create a deep, fruity flavour that is perfect for smoothies or even a healthy ice lolly.
Peaches and Apricots: These fruits add a juicy, fragrant sweetness that blends harmoniously with bananas in smoothies, yogurt parfaits, or fruit salads.

Beyond Fruit: Nutritious Additions for Banana Pairings

For a more balanced and satiating meal, pairing bananas with non-fruit items rich in protein, fibre, and healthy fats is an excellent strategy.

Oats: Sliced bananas with oatmeal provide a slow-release energy source and ample fibre, promoting satiety and stable blood sugar.
Greek Yogurt: Greek yogurt adds protein, while the banana provides natural sweetness. This combination supports muscle recovery and gut health, especially when using unsweetened yogurt.
Nut Butter (Peanut, Almond): A classic pairing for a reason. The healthy fats and protein in nut butter help regulate blood sugar levels and keep you feeling full longer, preventing the energy crash that can sometimes follow a high-sugar meal.
Chia and Flaxseeds: These seeds offer omega-3s, fibre, and a nice texture contrast. Sprinkle them over sliced bananas or mix them into a banana-based smoothie for an extra nutritional punch.

Comparison of Banana Pairings


Combination Type	Example Fruits	Key Benefits	Best For	Considerations
Tropical Mix	Mango, Pineapple, Coconut	High in Vitamin C, boosts immunity, refreshing flavour	Smoothies, fruit salads, frozen treats	Avoid if sensitive to citric acid
Berry Blast (Careful)	Strawberries, Blueberries, Raspberries	Rich in flavanol antioxidants (if eaten separately)	Fruit bowls, parfaits	Avoid blending with banana to maximize flavanol absorption
Energy-Boosting	Oats, Peanut Butter, Nuts	Sustained energy, balanced blood sugar, high in fiber and protein	Breakfast bowls, post-workout snacks	High-calorie density, use in moderation
Simple & Classic	Apples, Pears	Fiber-rich, good texture contrast, mild flavour	Simple snacks, fruit salad	Good for general enjoyment, not necessarily for max nutrient absorption

Creating Your Perfect Combination

To create the perfect nutritional combination, consider your goals. If you are making a smoothie for quick energy and creaminess, blending bananas with mango or pineapple is an excellent choice. If your goal is to boost your antioxidant intake, pair a banana with yogurt and nuts for a balanced meal, and eat your berries separately. For simple digestion, eating bananas with other sub-acidic fruits is a safe and tasty option. The key is mindful pairing, and listening to your body's response, rather than following rigid food-combining rules without scientific basis.

Conclusion

Choosing what fruits to pair bananas with? can elevate your nutritional intake and enhance your culinary experience. While bananas are naturally wholesome, their high PPO content has been shown to reduce the antioxidant benefits of flavanol-rich berries when blended. For maximum nutritional gain, consider pairing bananas with tropical fruits like mango and pineapple or with protein and fat sources such as Greek yogurt, nuts, and seeds. By being intentional with your combinations, you can craft delicious and health-conscious meals and snacks that are both satisfying and beneficial for your body.

Learn more about food nutrient interactions and polyphenol oxidase at The Royal Society of Chemistry: https://pubs.rsc.org/en/content/articlehtml/2023/fo/d3fo01599h.

Frequently Asked Questions

Blending bananas with berries exposes the fruits to oxygen, activating the polyphenol oxidase (PPO) enzyme in the banana. This enzyme then degrades the flavanols in the berries, significantly reducing their heart-healthy antioxidant benefits.

For extra nutrition, add ingredients like Greek yogurt for protein, chia or flaxseeds for fiber and omega-3s, a spoonful of nut butter for healthy fats, or a handful of spinach for vitamins.

Yes, eating whole bananas and berries together is generally fine. The PPO enzyme interaction that reduces flavanol absorption is most pronounced when the fruits are blended and exposed to a large amount of oxygen.

To get the most from a banana, pair it with foods containing protein, healthy fats, and fiber, such as Greek yogurt, oatmeal, or nut butter. These additions help slow sugar absorption and provide more sustained energy.

Excellent fruit salad partners for bananas include other sweet or sub-acidic fruits like mango, pineapple, peaches, and kiwi. Combining them creates a balanced, flavourful mix that is easy to digest for most people.

Pairing bananas with oats provides a synergistic nutritional boost. The fiber in oats helps moderate the release of the banana's natural sugars, which prevents blood sugar spikes and provides long-lasting energy.

Low-PPO fruits like pineapple, oranges, and mango are great choices to combine with bananas, especially in blended form, as they will not interfere with the absorption of other nutrients. Avocados are also a suitable low-PPO option.