Banana Peel Tea: What Are the Benefits and How to Make It?

Banana tea, also known as banana peel tea if using just the peel, is a beverage made by steeping a banana’s fruit, peel, or both in boiling water. It is said to have many of the health benefits of a banana, but in particular, is popular for its perceived role in promoting sleep.

Banana peel tea benefits

While few studies have evaluated the health benefits of banana tea specifically, we do know the nutritional value of a banana — potassium, fiber, vitamins B6 and C, magnesium, and other phytonutrients — which benefit mental health, cardiovascular health, blood pressure, gut health, immunity, and more.

Additionally, because boiling food can cause nutrients to leach into the water, it is safe to assume that boiled banana peels would add similar nutrient content and health benefits to tea, though exactly to what extent needs more understanding.

Improved sleep quality and mood

Magnesium helps regulate circadian rhythm for healthy sleep and wake cycles, and tryptophan is a precursor for serotonin, a feel-good chemical messenger. Both are nutrients found in bananas, along with carbohydrates (another serotonin producer), which can help create calmness for improved sleep and stabilized mood.

Sipping a warm, non-caffeinated banana tea as part of a bedtime routine may help your body wind down for sleep.

Antioxidant properties

As a fruit, bananas are rich in vitamins and carotenoids, which act as antioxidants to protect the body against free radicals, reduce inflammation, and fight against illness. Vitamins C and A, tannins, and anthocyanins are all examples of powerful compounds contained in a banana’s fruit. The peels are even richer sources.

Digestive support

Bananas are high in potassium and also have some magnesium, which are electrolytes that work together to regulate fluid balance in your cells. A lack or imbalance of electrolytes can lead to complaints of constipation and bloating, whereas consuming bananas can help with adequate intake.

Additionally, bananas are also a great source of fiber for promoting healthy bowel function.

Blood sugar stabilization

As mentioned above, raw bananas contain fiber and a type of starch called resistant starch, which the body cannot digest. On the other hand, a fully ripe banana has less resistant starch than a raw banana. In an animal study, dietary-resistant starch showed some benefits in controlling glucose levels, though further research is still needed.

Additionally, when it comes to banana tea, likely only a small amount of sugar is released into the tea from the banana, making it a great low-carb alternative to sodas and other sugar-sweetened beverages for those with blood sugar issues.

Weight management assistance

The fiber content in bananas can also promote a feeling of satiety to aid in weight management. In the form of tea, this is also helpful for controlling hunger and fullness, as thirst can often be misinterpreted as hunger. By incorporating a low-calorie beverage like banana tea, you are promoting adequate hydration.

Cardiovascular benefits

Bananas and banana tea contain potassium and magnesium, which help lower blood pressure and reduce the overall risk of heart disease and stroke. Additionally, antioxidants help to reduce your risk of heart disease, though no studies specifically related to banana tea have shown an effect on heart disease risk.

Skin health improvements

Antioxidants, as found in bananas, are also responsible for reducing oxidative stress. This promotes collagen and skin elasticity and decreases inflammation. While it might make sense that a banana peel tea would provide your skin with antioxidants to reduce wrinkles or other skin imperfections, there is no scientific evidence to suggest that it works as well as a vitamin C or retinol serum would.

How to make banana peel tea

You can easily make banana tea using just the fruit, the peel, or both. Some recipes even incorporate a dried banana peel.

Below, you will find recipes using a whole banana and just the banana peel.

Recipe: banana peel tea

Here is how to make banana peel tea (using fresh peels):

1. Gently rinse a single whole banana, removing any visible dirt from the peel.
2. Peel the banana, and place just the peel in a pot.
3. Cover with water, and bring to a boil.
4. Reduce heat, and simmer for 15–20 minutes.
5. Turn off the heat. Carefully remove the boiled banana peel and strain the remaining liquid.
6. Add milk, cinnamon, or honey for flavor, as desired.

Recipe: banana tea without the peel

Here are the steps on how to make banana tea without the peel:

1. Gently rinse a single whole banana, removing any visible dirt from the peel.
2. Peel the banana and slice off both ends.
3. Place the banana in a pot. Cover with water, and bring to a boil.
4. Reduce heat, and simmer for 5–10 minutes.
5. Turn off the heat. Carefully remove the banana and strain the remaining liquid.
6. Add milk, cinnamon, or honey for flavor, as desired.

To avoid waste, use the leftover banana fruit or peel in other ways, such as for smoothies or banana bread.

How often should you drink it?

With little research available on banana tea, there are also no recommendations for proper usage. To help aid in sleep, many will promote it as a nighttime tea to enjoy about an hour before bed.

Banana peel tea side effects

While there are no known adverse side effects to drinking banana tea, please be advised before trying it if you:

• Have an allergy to bananas. Banana tea could cause a skin rash, hives, itching, or difficulty breathing.
• Take certain medications. Bananas are rich in potassium, which can interact with certain medications for blood pressure or kidney disease.
• Have any gastrointestinal disorders such as IBS, which can be irritated by the dietary fiber in bananas. The tannins in banana peels can also cause stomach upset in large amounts.

More research is needed to understand the exact nutrient makeup and health benefits of bananas when made into tea versus whole fruit form. However, it is possible that banana tea contains enough of the same vitamins, potassium, and other phytochemicals to have an effect on sleep, inflammation, digestion, and more. Making banana tea is easy, and the risks of trying it are low.