Banana (1 piece)

Choose a smaller banana or eat half now and save the rest for later; less-ripe bananas are often better tolerated than very ripe ones.

Pair the banana with protein and fat, such as plain Greek yogurt, a boiled egg, or natural peanut butter without added sugar.

Add fiber by having chia seeds, ground flaxseed, or a small handful of almonds alongside the banana.

Avoid eating the banana alone when very hungry; have it after a balanced meal containing non-starchy vegetables and protein.

Skip banana smoothies, juice, and added sweeteners, which can make the rise faster than eating the whole fruit.

Take a 10–20 minute easy walk after eating to help your muscles use circulating glucose.