Let's talk about one of the most wildly underrated vegetables out there: the banana stem. No, not the banana fruit, but the crisp, fibrous inner core of the banana plant's trunk, known as 'thor' or 'vazhaithandu' in many kitchens. It's mostly water and fibre, making it incredibly low in calories but a real hero for gut health and blood sugar stability. It takes a little prep, sure, but it's worth getting to know.
↑ Banana stem requires a bit of prep, but its crisp texture is worth it.
The ultimate high-fibre vegetable
When you harvest a bunch of bananas, the plant itself is cut down. The 'trunk' isn't actually wood, but a tightly packed cylinder of leafy sheaths. The very centre of this is the banana stem — a pale, firm, and incredibly fibrous core. You can't just bite into it; it needs peeling, slicing, and de-threading. But once prepped, it cooks into a crisp, mild vegetable that acts like a sponge for flavour.
Think of it as nature's answer to konjac or celery, but with a South Asian culinary history. It's almost entirely fibre and water, which is precisely its superpower.
IN ONE LINE
At just 13 calories per 100g and loaded with fibre, banana stem is brilliant for weight management, gut health, and blood sugar control.
Banana stem nutrition facts
Here's the nutritional breakdown for a 100-gram serving (about one cup, chopped) of banana stem. The numbers speak for themselves — this is a very, very light vegetable.
The main story here is what's not in it: significant calories, fat, or sugar. The carbohydrate it does have is nearly 50% fibre. This ratio is what makes it such a fantastic food for feeling full on very few calories.
Banana stem's glycemic index
While the banana stem hasn't been officially tested for its glycemic index (GI), we can confidently describe it as very low. Why? Because GI measures how quickly carbohydrates raise blood sugar. With only 3.2 grams of carbs—half of which is fibre—in a large 100-gram serving, there's simply not enough sugar-releasing material to cause a spike. The high fibre content further slows down any absorption, making it one of the most blood-sugar-friendly vegetables you can eat.
GLYCEMIC INDEX · BANANA STEM vs COMMON FOODS
Banana stem is in the very-low-GI band
Banana Stem (Thor)
estimated
LOW
Cherries
whole fruit
LOW
Apple
whole fruit
LOW
Pineapple
whole fruit
MEDIUM
White bread
refined
HIGH
SCALE 0–90
04590
How to prep it right
This is the one hurdle with banana stem, but it's simple once you know the trick. Don't let the prep put you off.
01
Peel the outer layers.
Start by removing the tough, fibrous outer sheaths until you reach the tender, pale core. It should be firm and whitish.
02
Slice into discs.
As you slice the core into thin discs, you'll see coarse fibres. Use your finger to hook and pull these out. They're stringy and unpleasant to eat.
03
Soak immediately.
Chop the de-threaded discs and drop them straight into a bowl of acidic water (water with a squeeze of lime or a splash of thin buttermilk). This stops them from browning.
04
Cook it well.
It's not great raw. The best ways to eat banana stem are in stir-fries (poriyal), lentil stews (kootu), soups, or even fresh juices (though eating it whole is better for fibre).
What banana stem is good for
01
Superb for weight management
At only 13 calories per 100g, you can eat a large, filling portion. The high fibre and water content helps you feel full for longer.
13
kcal / 100g
02
Excellent for blood sugar
With almost no digestible carbs and plenty of fibre, it has a negligible effect on blood glucose, making it a safe and smart choice for diabetes.
~1.7g
net carbs
03
Promotes gut health
The insoluble fibre acts like a 'broom' for your digestive system, adding bulk and promoting regularity. It's a classic remedy for constipation.
1.5g
fibre
04
Natural diuretic & detox
In traditional medicine, banana stem juice is prized for its diuretic properties, helping to flush the system and support kidney function.
90%+
water
What to pair it with
Banana stem has a mild, crisp, slightly astringent taste. It's a blank canvas that soaks up the flavour of whatever it's cooked with.
Who should eat it?
Three simple recipes
Ready to try it? Here are three classic, simple ways to cook banana stem that let its unique texture shine.
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Want more high-fibre foods in a balanced week — without the planning?
Our meal planner incorporates vegetables like banana stem into delicious, easy recipes, with portions and macros already calculated and a single grocery list at the end.
Build my weekly plan →SOURCES & REFERENCES · 3
One more thing
Eating well is rarely about willpower. It’s about having a short list of dinners you actually want to eat. Pick two from this list. Make them next week. The rest will follow.
If you want these on autopilot, our weekly meal planner can drop the picks above into your calendar with one click and build a single grocery list from the merged ingredients.
FREQUENTLY ASKED QUESTIONS
Frequently asked questions
Is banana stem good for weight loss?
Yes, it's one of the best vegetables for weight loss. It is extremely low in calories (13 per 100g) and high in fibre, which helps you feel full and supports a healthy metabolism.
Can people with diabetes eat banana stem?
Absolutely. It's an excellent food for managing diabetes. It has a very low carbohydrate content and a high fibre content, so it will not spike blood sugar levels.
What does banana stem taste like?
It has a very mild, neutral flavour with a crisp texture, similar to a water chestnut or the white part of a leek. It's slightly astringent when raw, but this mellows with cooking. It's great at absorbing the flavours of spices and other ingredients.
Do you have to cook banana stem?
It's best to cook it. While it can be consumed raw in juices or very finely chopped in salads, cooking softens the fibres and makes it easier to digest. A light stir-fry or simmering in a stew is ideal.
ABOUT THE AUTHOR
Shreya Chatterjee
NUTRITION WRITER
Shreya is a nutrition writer and the voice behind The Nutrition Pen, where she turns evidence-based nutrition into simple, repeatable eating habits. Her writing focuses on practical food guidance — what to actually put on the plate — for readers who want to eat well without the noise.
Meet the editorial team →METHODOLOGY
How this article was created
Built using verified nutrition databases, culinary research, and traditional cooking knowledge — every claim is cross-referenced against the sources listed in the article.
· USDA data· Culinary research· Quality reviewed
Read our methodology →TRANSPARENCY
About this content
Articles are curated using trusted food databases (USDA FoodData Central, IFCT), culinary literature, and dietary guidelines, then structured by our editorial team for clarity, accuracy, and usefulness.
· Verified data sources· Culinary research· Quality reviewed
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