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Plantains have a festive yellow color and as you might guess, they are members of the banana family. While any Caribbean island dweller relishes a sweet banana for dessert or snacks, plantains are the preferred savory option for a meal.
Plantains are starchier and have a lower sugar content than dessert bananas. This means that, while they are technically a fruit, they tend to be treated more like a vegetable. Like potatoes but lighter, plantains are a satisfying, gluten free option. Blended, they make a great pancake. Under ripe, they are more starchy and green in colour, overripe they are more sweet and tend to turn yellow and black.
Plantains are an exciting carbohydrate option for gluten free clients, helping celiac individuals diversify beyond potatoes. They are a source of complex carbohydrates, vitamins and minerals, while being easy to digest. Notably, they are fibre-rich and contain Vitamin C, magnesium and potassium.
Plantains are thought to have originated in Southeast Asia. You'll find them easily in India, Africa, Egypt, Indonesia, Pacific Islands and tropical America. Plantains are a food staple in much of the tropical world. In fact, plantains make up about 85% of all banana cultivation worldwide! In Latin America, they are frequently plated alongside black beans, and garnished with red pepper flakes and cilantro. Or, smashed into tostones (Cuba), pureed as in mute (Columbia). In India, plantains are fried into a savory donut (Gulgulas).
Footnote: The information for this article was in part gathered from a 2021 exercise and survey of 26 students of Ayurveda who experimented with plantain. During the exercise, students ate plantain for 3 days and journaled the effects. This exercise was sponsored by the Joyful Belly School of Ayurveda, and specifically the Mastering Ayurvedic Digestion & Nutrition certification course. This experiential, self-reporting exercise was not part of an FDA-regulated study. No conclusions should be drawn regarding the therapeutic effects of any food, herb, or dietary substance based on these student reflections.
>Cooling Anti-Inflammatory for the SkinPlantain's strong astringency may constrict peripheral capillaries in the skin, reducing blood flood. This has a cooling and drying effect, reducing sweat, and can even cause a chill.
In Ayurveda, the constricting effect of astringency is used to reduce inflammation, skin redness, swelling, hives, and weeping rashes. The cooling effect isn't limited to the skin, but may also cool irritation in the GI tract.
Astringency causes vasoconstriction which can actually make your tongue and lips whiter and paler.
Plantain's starchiness also thickens the tongue coating and makes it whiter.
These astringent cooling effects are ideal for Pitta, while aggravating Vata and Kapha. Generally, plantain is supportive to Pitta dosha because of its cooling, grounding nature. Pitta-dominant individuals usually have strong digestion which benefits from foods that are a little more difficult to digest, like plantains. Plantain can be too drying, cold and difficult for Vata, whereas it can make Kaphas feel heavy and unmotivated.
Kapha-dominant individuals would benefit from warming up plantains with spices.
Grounding & Comforting
The starches and fiber in plantain nourishes the slow release of energy, making plantain the ideal comfort food. As a complex carbohydrate, they are higher in fiber and digest more slowly than simple carbohydrates like processed baked goods. This means that the plantain will raise the glucose level in the blood across a longer period of time, rather than a big spike and a sharp drop. Plantain's cold, astringent & heavy nature satisfies the stomach for a long time.
Like a potato, plantains are more satisfying than simple carbs like rice. After eating plantains every morning for two years, I (John) can testify the starchy flavor was soothing to my stomach. Soothing foods cause sensations of comfort and stability.
For others, the heavy earthiness of plantain is too much, causing feelings of dullness.
Normalizes Heart Rate & Reduces Cramping
The potassium in plantain is useful to reduce cramping, including menstrual. The mineral is an electrolyte which works with sodium to keep the body's water levels balanced and the nerves firing correctly. Yogurt with banana is a great balance of potassium, calcium and magnesium to reduce cramping - but this is considered a bad food combination in Ayurveda. Plantain could be served with chickpeas which are a good source of magnesium and calcium themselves.
Potassium also normalizes the heart rate and reduces blood pressure.
Plantain & Weight Loss
Botanically, plantains are no different than sweet "dessert" bananas. But they are firmer and lower in sugar content than dessert bananas. Their cold astringency makes plantains a useful appetite suppressant for those trying to lose weight. In Nigeria, plantains are used for diabetes because of their appetite suppressing qualities and low glycemic index. Foods that increase sensations of fullness, or that suppress appetite, may be useful for individuals seeking better portion control.
Recipes with Green Plantain: Simple Plantain Pancake (Gluten Free)
Effect on Digestion & Elimination
The fiber in plantains scrapes the bowels clean of mucus and other accumulations. However, these fibers (resistant starches) are hard to digest.
Due to difficulty of digesting undercooked plantains, plantains may increase burping, gas and bloating, and bog down digestion. While plantains can calm nausea from irritation, it can also cause nausea if it bogs down digestion.
When cooked well, and following some of the preparations in the cooking section below, plantains are easier to digest. Some pungent or heating spices can also be used to aid digestion. You'll see this in cultures who use plantain often, such as spicy fried kelewele in West Africa. Cardamom would also be a great choice when cooking with plantain because of its strong aromatic qualities. This would support the digestion of those difficult fibres.
Plantains, especially when green, can dry out the mouth - making the mouth feel chalky and dry. It can thicken saliva and make it more pasty. A sip of water will aid chewing in this case.
The dryness and astringency of plantain increases cracks on the tongue. To counter the dryness of plantain, it could be helpful to take it as part of an electrolyte-rich soup/stew like this one, particularly through the colder months. Or, add sour limes or tamarind sauce.
Under ripe plantains are highly astringent. They firm up stools, which is useful in loose stools and diarrhea, but can cause constipation in drier, Vata individuals.
Buying & Preparation
Plantains are available in most groceries and cheap. The greener the plantain, the more astringent and unripe. The more yellow and black spots, the riper and softer. Ripe plantains turn to mush when fried, but green plantains retain their shape. Ripe plantains are much sweeter, but also have a pungent fermented flavor.
Cooking Green Plantain
Plantains are very astringent and cannot be eaten raw. Newbie plantain chefs often undercook them, rendering them inedible. When a plantain is well-cooked, it softens. Plantains are usually steamed, boiled, or fried. When I saute them, I cut them thin and salt them before cooking. I cook them for 5 minutes on each side, in coconut oil, until slightly browned. For tostones, cut them into inch thick slices and fry in plenty of oil. Once cooked, remove from heat and let cool. Then, smash with the bottom of your favorite mug, and fry again. Or, smash an entire plantain, fried whole, into a flat pancake.
For less oil, use an air fryer. Alternatively, steam or boil plantain up to an hour to soften them, depending on how they are cut.
Plantains are often served with tangy sauces and spices to help their digestibility and flavor. Examples include chutneys with sour taste, a dollop of sour cream, or an avocado dip. Oil, salt, spices, and tangy sauces moisturize and counteract plantain's astringency. Garnish the plantain with cilantro, red pepper flakes, chopped red onion, and lime juice. Serve over a bed of arugula. Plantains are frequently plated with shrimp, or alongside pork in Cuba.
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AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT
Your Ayurvedic diet is tailored to your individual body and your specific imbalances.
With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you.
Disease results from diets and lifestyles that are incompatible with your nature.
By eating a personalized diet matched to your body, you experience optimal health.
See How it Works.
Ayurveda assesses metabolic imbalances through 20 main biocharacteristics
(gunas).
Aggravating them weakens your body and causes imbalance.
By knowing which biocharacteristics are habitually imbalanced in your body, you will be able to identify and correct metabolic imbalances before you get sick.
Every biocharacteristic has an opposite which balances it (i.e. hot balances cold).
You restore balance by favoring diet and lifestyle choices that increase the opposite biocharacteristic.
Taste is used to sense the most basic properties and effects of food.
Each taste has a specific medicinal effect on your body.
Cravings for food with certain tastes indicate your body is craving specific medicinal results from food.
Taste is experienced on the tongue and represents your body's reaction to foods.
Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion.
Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste.
One of the first signs of illness is that your taste and appetite for food changes.
The six tastes are sweet, sour, salty, pungent, bitter, and astringent.
Do you crave foods with any of the tastes below?
Ayurveda is a metabolic theory of medicine that explains individual health, tendencies, and disease patterns through the concept of doshas, which can be understood as your metabolic patterns and tendencies.
Each dosha reflects a distinct metabolic nature and describes strengths & weaknesses in bodily function, and how these affect energy levels, digestion, susceptibility to disease, and many other tendencies.
Your metabolic nature not only affects your physical characteristics, but also influences your mental thought patterns, confidence, and enthusiasm.
Ayurveda balances these metabolic strengths & weaknesses to support your body's vitality and prevent recurrent disease cycles. This support is a critical aid, especially in chronic or incurable disease conditions.
The 3 metabolic body types
(doshas),
are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).
Through dosha, Ayurveda empowers people to identify metabolic imbalances early, break repetitive patterns of disease, and cultivate habits that support long-term vitality and well-being.
Ultimately, these metabolic patterns also provide a framework for understanding yourself, including body, mind, and spiritual tendencies.
Ayurveda & Greek Medicine were the dominant form of medicine along the Silk Road from England to China and South Asia.
They work by assessing your metabolic type, patterns, and nature.
Greek medicine recognizes 4 metabolic temperaments, Melancholic, Choleric, Sanguine, and Phlegmatic.
Has a hot and dry metabolic nature. Enthusiastic, vibrant and bright. In excess burns up fluids and ojas, irritable. Corresponds to high bilirubin in the blood that irritates and heats up the body and liver.
Hot and oily with a moderate metabolism and a well nourished body. Vigorous, vivacious, outgoing and generous, and prone to impulsivity and self indulgence. Bullish and intense when out of balance.
Cold and dry with a slow, variable or erratic metabolism. Colicky, tense. Withdrawn, pensive, anxious, and hesitant. Analytical, intelligent, detail oriented and creative. Prone to ojas depletion, dehydration, an overactive nervous system, and depression.
Medicinal Benefits, Uses & Herbal Actions of Green Plantain
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary.
The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.
Encourages feelings of stability and heaviness. Makes you feel settled, mentally relaxed. Mildly sedates the nervous system to ease stress. Can bring a spacey or anxious person back to earth. Reduces agitation, irritation, stress and racing thoughts.
An herb that literally calms the heart. These herbs are helpful in the treatment of anxiety, sadness, depression, or other emotional imbalances in the heart. Related to the Chinese Herbal Category 'calms spirit.'
A herb that contracts tissue or blood vessels. Generally styptics are astringent. They are often used topically as a hemostatic to stop bleeding, or to reduce secretions.
The reports shared below are part of an educational assignment completed by students at
the Joyful Belly College of Ayurveda.
These represent subjective experiences intended to help students explore principles of Ayurveda through personal observation.
In each report below, students from the Joyful Belly College of Ayurveda
ate the selected food for 3 days and self-reported these effects.
See other food & herb reports at Joyful Belly.
TEMPERATURE/CIRCULATION
How did Green Plantain affect your temperature?
15
12
9
6
3
0
3
7
11
1
1
Much colder
Slightly colder
Same
Slightly warmer
Much warmer
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your sweat quantity?
20
16
12
8
4
0
0
5
16
1
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the color of your tongue body?
20
16
12
8
4
0
8
1
0
14
Paler
Redder
Bluer
No Change
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your appetite/hunger?
15
12
9
6
3
0
7
11
2
2
1
Much less hungry
Slightly less hungry
Same
Slightly hungrier
Much hungrier
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your digestion speed?
10
8
6
4
2
0
0
4
8
8
3
Much faster
Slightly faster
Same
Slightly slower
Much slower
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
TOXINS
How did Green Plantain affect the amount of gas & bloating?
15
12
9
6
3
0
0
2
13
7
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your stool smell?
15
12
9
6
3
0
1
3
13
5
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
Tongue: How did Green Plantain affect the thickness & size of your tongue coating?
10
8
6
4
2
0
1
5
8
7
2
Much smaller
Slightly less
Same
Slightly larger coating
Much larger
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the color of your tongue coating?
15
12
9
6
3
0
0
1
3
10
9
Yellower
Browner
Grayer
Whiter
No Change
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your urine smell?
20
16
12
8
4
0
0
1
18
3
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the amount of bubbles in your urine?
20
16
12
8
4
0
0
3
17
2
1
Much less
Slightly less
Same
Slightly more
Many more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your sweat smell?
20
16
12
8
4
0
0
2
16
5
0
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
HYDRATION
How did Green Plantain affect your urine frequency/quantity?
15
12
9
6
3
0
1
6
12
4
0
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the cracks on your tongue?
15
12
9
6
3
0
0
8
13
1
1
Larger/longer/more cracks
Slightly more
Same
Slightly less/smaller/shorter
Much less
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
NERVOUS-SYSTEM
How did Green Plantain affect your energy levels?
10
8
6
4
2
0
3
5
8
6
1
Much less energy
Slightly less
Same
Slightly more energy
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your muscle tension?
10
8
6
4
2
0
0
7
9
6
1
Much less tension
Slightly less
Same
Slightly more tension
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your anxiety?
15
12
9
6
3
0
0
9
10
4
0
Much less anxiety
Slightly less
Same
Slightly more anxiety
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the stillness of your tongue?
18
15
12
9
6
3
4
15
4
More still
No Change
More Trembling / Jittery
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
DIGESTION
How did Green Plantain affect your appetite/hunger?
15
12
9
6
3
0
7
11
2
2
1
Much less hungry
Slightly less hungry
Same
Slightly hungrier
Much hungrier
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your digestion speed?
10
8
6
4
2
0
0
4
8
8
3
Much faster
Slightly faster
Same
Slightly slower
Much slower
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the amount of gas & bloating?
15
12
9
6
3
0
0
2
13
7
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
TONGUE
Tongue: How did Green Plantain affect the thickness & size of your tongue coating?
10
8
6
4
2
0
1
5
8
7
2
Much smaller
Slightly less
Same
Slightly larger coating
Much larger
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the color of your tongue body?
20
16
12
8
4
0
8
1
0
14
Paler
Redder
Bluer
No Change
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the stillness of your tongue?
18
15
12
9
6
3
4
15
4
More still
No Change
More Trembling / Jittery
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the color of your tongue coating?
15
12
9
6
3
0
0
1
3
10
9
Yellower
Browner
Grayer
Whiter
No Change
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the cracks on your tongue?
15
12
9
6
3
0
0
8
13
1
1
Larger/longer/more cracks
Slightly more
Same
Slightly less/smaller/shorter
Much less
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
STOOL
How did Green Plantain affect your stool frequency/quantity?
10
8
6
4
2
0
1
8
7
6
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your stool color?
20
16
12
8
4
0
2
0
2
4
15
More yellow
More gray
More green
More orange
Same
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your stool lightness?
15
12
9
6
3
0
1
6
10
5
1
Much lighter
Slightly lighter
Same
Slightly darker
Much darker
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your stool smell?
15
12
9
6
3
0
1
3
13
5
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your stool consistency?
15
12
9
6
3
0
1
5
4
13
0
Much softer
Slightly softer
Same
Slightly harder
Much harder
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
URINE
How did Green Plantain affect your urine frequency/quantity?
15
12
9
6
3
0
1
6
12
4
0
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect the amount of bubbles in your urine?
20
16
12
8
4
0
0
3
17
2
1
Much less
Slightly less
Same
Slightly more
Many more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your urine clarity?
18
15
12
9
6
3
4
14
5
More cloudy
Same
More clear
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your urine smell?
20
16
12
8
4
0
0
1
18
3
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your urine lightness?
15
12
9
6
3
0
0
5
13
5
0
Much lighter
Slightly lighter
Same
Slightly Darker
Much Darker
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
SWEAT
How did Green Plantain affect your sweat smell?
20
16
12
8
4
0
0
2
16
5
0
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your sweat quantity?
20
16
12
8
4
0
0
5
16
1
1
Much less
Slightly less
Same
Slightly more
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
SYSTEMIC
How did Green Plantain affect your temperature?
15
12
9
6
3
0
3
7
11
1
1
Much colder
Slightly colder
Same
Slightly warmer
Much warmer
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your energy levels?
10
8
6
4
2
0
3
5
8
6
1
Much less energy
Slightly less
Same
Slightly more energy
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your muscle tension?
10
8
6
4
2
0
0
7
9
6
1
Much less tension
Slightly less
Same
Slightly more tension
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
How did Green Plantain affect your anxiety?
15
12
9
6
3
0
0
9
10
4
0
Much less anxiety
Slightly less
Same
Slightly more anxiety
Much more
Total Responses: 23 REPORT ID:48 (2020-12-07 - 2020-12-20)
Note: These exercises are not part of an FDA-regulated study,
and were not designed or conducted under a clinical research protocol.
They are neither investigational in nature nor scientific findings.
They are not intended to diagnose, treat, cure, or prevent any disease.
They are experiential assignments rooted in traditional Ayurvedic education, intended solely for instructional use.
No conclusions should be drawn regarding the therapeutic effects of any food, herb, or dietary substance based on these student reflections.
Green Plantain may be beneficial for these symptoms.
The suitability of any food for a condition is highly dependent on the individual.
Please see your doctor before using this food to treat a medical condition.
We will use this information to better predict food that helps you.
CONTRAINDICATED FOR THESE SYMPTOMS
Green Plantain may be harmful or contraindicated for these symptoms.
Note this is not a complete list of all possible contraindications.
Please see your doctor before using this food to treat a medical condition.
Herb Drug Interaction Risk
Here are some potential herb drug interactions with Green Plantain. Please see your health care provider for more information.
Hypotensive: Herbs that lower blood pressure can magnify the effect of blood pressure reducing pharmaceuticals.
Lowers-blood-sugar: Avoid if taking diabetes or other blood sugar lowering medication
View other ingredients for Spring
Green Plantain is recommended for Spring. Check out these other Spring foods here.
Eating Ayurvedically makes you feel nourished and energized. Food digests with ease when
right for your body type (dosha). Healthy digestion is seen as the cornerstone of well-being in
Ayurveda. Healthy digestion generally prevents illness. If you do get sick, a strong digestive fire
reduces the severity of illness and increases your resilience. It also improves your mood. Once
you begin eating Ayurvedically, you will feel refreshed, vital and strong.
John Immel, the founder of Joyful Belly, teaches people how to have a
healthy diet and lifestyle with Ayurveda.
His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful.
John also directs the Joyful Belly College of Ayurveda,
offering professional clinical training in Ayurveda for over 15 years.
John's hobbies & specialties include advanced digestive disorders, medieval Catholic philosophy,
& botany. He holds a bachelor's degree in mathematics from Harvard University.
His wife and family of 7 kids live in Asheville, NC.
Want our top Ayurvedic recipes and health tips? Subscribe to our free newsletter!
* These statements have not been evaluated by the Food and Drug Administration.
The information and products on this website are not intended to diagnose, treat, cure or prevent any
disease.
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