7 Surprising Banana Peel Tea Benefits + Easy Recipe
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Banana peels aren’t exactly the first thing that comes to mind when you think of wellness. Most of us eat the banana, toss the peel, and move on with our day. That’s what I used to do too—until I stumbled across banana peel tea.
Now, before you roll your eyes, hear me out. This isn’t one of those miracle cure trends. It’s just a simple, no-waste drink that happens to be surprisingly calming—and kind of genius if you’re trying to squeeze a little more out of your groceries. I started making it on slow evenings when I wanted something warm, cozy, and caffeine-free before bed.
In this post, I’ll break down banana peel tea benefits, how to make it, and whether it’s actually worth trying.
What Is Banana Peel Tea?
Banana peel tea is exactly what it sounds like: a simple herbal tea made by steeping banana peels in hot water.
You can use either fresh peels or dried ones—though I personally go with fresh since it’s what I have on hand after breakfast. If you’re wondering about taste, it’s not overly banana-y. It’s actually pretty mellow with a subtle sweetness and a hint of earthiness, especially if you toss in a cinnamon stick or a slice of ginger.
It’s become a bit of a wellness trend lately, and I get why. It checks a lot of boxes: low-waste, easy to make, caffeine-free, and full of natural minerals. But more on that later.
What Nutrients Are in Banana Peels?
It turns out banana peels aren’t just compost material—they’re actually packed with micronutrients and antioxidants that make this tea surprisingly beneficial.
Here’s what you’re getting when you steep those peels:
Magnesium
Known for its calming effects, magnesium supports muscle relaxation, sleep quality, and a balanced nervous system. It’s one of the key reasons banana peel tea is used as a natural bedtime drink.
Potassium
Essential for heart health and blood pressure regulation, potassium also helps maintain proper hydration and muscle function. Banana peels contain a modest but meaningful amount.
Antioxidants (Polyphenols, Lutein, Dopamine)
Banana peels offer polyphenols, carotenoids, and even dopamine, which act as antioxidants—helping to fight oxidative stress and support long-term wellness.
Vitamin C
While the peel has less vitamin C than the fruit itself, it still provides a small dose to help support immune health and skin repair.
Vitamin B6
This often-overlooked nutrient helps with mood regulation, brain health, and metabolism. Banana peels are a quiet source of B6—no fancy powders required.
Dietary Fiber (Soluble & Insoluble)
If you blend the peel (instead of straining it), you’ll also get a gentle boost of fiber, which supports digestion and gut health. It’s not a huge amount, but every bit counts.
Note: These nutrients vary depending on ripeness, how long you steep the peel, and whether you use the whole banana.
Banana Peel Tea Benefits
You don’t need to believe in magic potions to appreciate what banana peel tea actually offers. Here’s what I’ve found (and what the science says) about why it’s worth sipping:
1. It Can Help You Sleep Better
Banana peels are naturally rich in magnesium and potassium, both of which are known to help relax your muscles and support a calmer nervous system. There’s also some tryptophan, an amino acid that helps your body make melatonin—the sleep hormone.
2. It’s a Natural Mood Soother
There’s a reason people talk about bananas being the “happy fruit.” The peels carry some of that magic, too. The amino acids in banana peels may help support serotonin production, which can give your mood a subtle lift. I’m not saying it fixes a rough day, but it pairs well with a blanket and a little silence.
3. It Supports Digestion
Banana peel tea is naturally hydrating and contains soluble fiber compounds that may gently support gut health. It’s not a laxative, but I’ve found it can be a soothing option after a heavy meal or when my stomach feels a little off.
4. It’s Full of Antioxidants
Banana peels are surprisingly rich in antioxidants like vitamin C and lutein, which help your body fight off oxidative stress (aka, the junk that messes with your cells). Think of it as a soft, herbal boost for your immune system and your skin.
5. It May Help Regulate Blood Pressure
Thanks to all that potassium, banana peel tea can support heart health by helping to balance blood pressure. If you’re someone who’s trying to eat more mindfully and naturally, this is an easy add to your routine.
6. It’s a No-Waste Win
Honestly, this might be my favorite part. Banana peel tea turns something most of us throw away into something nourishing and useful. If you’re into slow living or low-waste habits, it just makes sense.
7. It’s a Simple and Cozy Ritual
Beyond the nutrition, there’s something lovely about the act of making tea from scratch—especially when it involves repurposing ingredients. It’s warm, intentional, and kind of comforting in its simplicity. I like to make mine in the evening when the house is quiet and the day is winding down.
How to Make Banana Peel Tea
If you’ve got a banana and a kettle, you’re basically set. This recipe is as low-effort as it gets—and it’s easy to tweak based on what you have in your kitchen.
What You’ll Need:
- 1 organic banana peel (fresh or dried)
- 2–3 cups water
- Optional add-ins: cinnamon stick, slice of ginger, chamomile, vanilla bean pod, or a tiny drizzle of maple syrup
Why organic? Banana peels can carry pesticide residue, so if you’re going to steep them, it’s best to go organic and give them a good scrub before use.
Step-by-Step Instructions:
- Wash the banana peel well. (Even if it’s organic, rinse it thoroughly to remove dirt or anything weird.)
- Slice it into chunks or leave it whole—up to you.
- In a small pot, bring the water to a boil, then reduce to a simmer.
- Add the banana peel and any optional add-ins.
- Simmer for 10–15 minutes.
- Strain into your favorite mug. Sip warm, preferably with fuzzy socks.
Make it Your Own:
- If you like a stronger flavor, let it steep longer or simmer with the lid on.
- For a floral bedtime twist, try adding lavender or dried rose petals.
- Want to prep ahead? Store any extra tea in the fridge for up to 2 days and gently reheat.
Can You Use the Whole Banana? Yes—and It’s Delicious
If steeping just the peel feels a little too minimalist, good news: you can use the entire banana—peel and all. It turns your tea into something richer, slightly sweet, and surprisingly soothing. Think: banana milk meets sleepy-time tea.
Why Use the Whole Banana?
- You get even more magnesium, potassium, and calming nutrients from the fruit itself
- It’s naturally sweet, so no maple syrup or honey needed
- The texture becomes smoother and creamier, especially if you blend it
- It’s still zero-waste, just a little more indulgent
How to Make It (Creamy Version):
- Grab 1 small ripe organic banana (with peel—wash it well).
- Slice the whole thing, fruit and peel included.
- Add it to a small pot with 2–3 cups of water.
- Optional add-ins: cinnamon stick, chamomile, nutmeg, or ginger for extra cozy vibes.
- Simmer on low for 10–15 minutes.
- You’ve got a few options:
- Strain it like regular tea for a soft banana flavor
- Remove the peel and blend the rest for a smoother texture and flavor
- Or blend the whole mix for a creamy, mellow banana drink (my favorite on cold nights)
What It Tastes Like
Mellow. A little earthy from the peel, a little sweet from the banana. When blended, it’s almost like a warm banana latte without the caffeine.
This version is especially lovely when you’re craving something indulgent that still fits into your slow, intentional routine. I make this when I want something calming but a little more filling than tea alone.
When to Drink Banana Peel Tea
There’s no strict rule, but evening is where this tea really shines. I like to make it about an hour before bed—just enough time to wind down without waking up to pee in the middle of the night (the cozy life has limits, right?).
Best Times:
- Before bed – Thanks to the magnesium, potassium, and melatonin precursors, banana peel tea is a solid bedtime drink if you’re looking for something that supports rest without knocking you out.
- After dinner – Helps with digestion, especially when you’ve had a heavy or late meal.
- During a slow evening – Perfect if you’re journaling, reading, or just trying to switch off the mental noise.
- On anxious days – It won’t replace therapy, but a warm mug can offer a little comfort when everything feels a bit too much.
How Often Should You Drink It?
Once a day is totally fine, especially if you’re using organic peels and not overdoing it. If you’re sensitive to potassium or on medication that interacts with it, you’ll want to check with a doctor first. (Better safe than bloated.)
Banana Peel Tea Variations to Try
Banana peel tea is wonderfully adaptable—and once you’ve tried the classic version, it’s fun to get a little creative. Whether you’re in the mood for something spicy, floral, or extra creamy, here are a few simple variations.
1. Spiced Chai Banana Tea
Add a bold twist by tossing in a black tea bag, a slice of fresh ginger, a few cloves, and a cinnamon stick while you simmer the peel. It’s warming, grounding, and perfect for crisp evenings.
2. Moon Milk Banana Latte
Want something creamier? After steeping the banana peel, strain and blend the tea with a splash of warm oat milk (you can even make your own), a dash of nutmeg, and a tiny bit of ashwagandha or reishi powder. It turns your tea into a dreamy bedtime latte. Check out my post all about moon milk here.
3. Citrus-Ginger Uplift
Steep the peel with lemon zest, fresh ginger, and a few peppermint leaves for a brighter, more invigorating flavor. Great for an afternoon reset or a cozy tea break that won’t make you sleepy.
4. Floral Sleep Blend
Add a small handful of dried chamomile or lavender buds to the pot. This blend pairs beautifully with the banana’s natural sweetness and adds a deeper layer of calm for your nighttime wind-down.
5. Banana Iced Tea (Summer Edition)
Make a larger batch, strain it, and let it cool in the fridge. Serve it over ice with a few crushed mint leaves and a lemon wedge.
6. Blended Banana Peel Latte
Simmer the whole banana (peel and fruit), strain out the peel, then blend the infused tea with the banana fruit, a little cinnamon, and a dash of almond milk. Think: warm banana milk—comforting and naturally sweet.
These variations are easy to adjust—just keep the base steeping method and have fun with whatever you’ve got in your pantry.
Is Banana Peel Tea Safe? (And Should You Be Drinking It?)
Short answer? Yes, it’s generally safe—but like anything you’re putting in your body, there are a few things to keep in mind.
1. Always Use Organic Peels
Banana peels are often coated in pesticides, waxes, or other residues, especially if they’re conventionally grown. If you’re steeping the peel directly into your tea, organic is a must. Wash it well, even if it’s organic, just to be extra safe.
2. Don’t Go Overboard
Sure, it’s full of minerals, but banana peel tea isn’t a superdrink you need every hour on the hour. One cup a day (a few times a week) is more than enough to enjoy the benefits without overloading on things like potassium—especially if you’re already getting that from food.
3. Check with Your Doctor If…
- You’re taking medications that affect potassium levels or kidney function
- You’re pregnant or breastfeeding
- You have any existing digestive issues or sensitivities
It’s not that banana peel tea is dangerous—it’s just that our bodies are all different, and something that works for one person might not for another.
4. Watch for Allergies or Upset Stomach
While rare, it’s possible to have a sensitivity to banana peels, especially if you’ve never eaten or used them before. Start with a small amount and see how your body reacts.
How Banana Peel Tea Fits Into a Slow Living Routine
This isn’t just about squeezing benefits out of a banana peel—it’s about the ritual.
A Cozy Evening Companion
When I make this tea, I’m usually already in pajamas. The lights are low, there’s probably a candle burning nearby, and I’m not checking my phone. This tea has kind of become my signal that it’s time to slow down, stop overthinking, and just let the day go.
Pair It With…
- A warm bath
- A few pages of a book
- Journaling
- That playlist you made but forgot existed
Low-Waste Meets Intentional Living
I love that this tea lets me use something I’d usually throw away. It’s a small act, but it feels like a win. One less peel in the trash. One more cup of something calming. That’s the kind of trade-off I can get behind.
A Simple Ritual with Real Benefits
So, is banana peel tea the next wellness miracle? Probably not. But is it a simple, low-waste, surprisingly soothing ritual you can add to your slow-living toolbox? Absolutely.
Whether you’re looking for better sleep, a little mood support, or just a way to make the most of what’s already in your kitchen, this tea delivers. It’s easy to make, calming to drink, and gives those humble banana peels a second chance to shine.
FAQs About Banana Peel Tea
1. Does banana peel tea taste like bananas?
Not really. Despite the name, banana peel tea has a mild, earthy flavor with just a hint of sweetness. If you use the whole banana or blend it in, that’s when it starts tasting more like actual banana.
2. Can you sweeten banana peel tea?
Yes—banana peel tea can be sweetened naturally with a drizzle of maple syrup, raw honey, or a cinnamon stick during simmering. If you use the fruit itself, it adds enough sweetness that you might not need anything extra.
3. How long does banana peel tea last in the fridge?
Once brewed, banana peel tea lasts up to 3 days in the refrigerator. Store it in a sealed jar and reheat gently when you’re ready to drink. It’s also nice chilled over ice, especially with a squeeze of lemon or a splash of almond milk.
4. Can you reuse banana peels for tea?
Technically, yes—but it’s not recommended. Most of the nutrients and flavor are released in the first steep. A second batch will be weaker and less beneficial.
5. Can you freeze banana peels for later use?
Absolutely. Just wash, slice, and freeze banana peels in a container or bag. They’ll stay good for up to 3 months and can go straight into your pot—no thawing required.
6. Will banana peel tea make me sleepy?
It might. Banana peel tea is rich in magnesium, potassium, and tryptophan, which can support better sleep and relaxation. It won’t knock you out, but it’s best enjoyed in the evening or before bed.
7. Can I drink banana peel tea every day?
For most people, yes—1 cup of banana peel tea per day is safe, especially if you’re using organic peels. If you have a health condition or take medications that affect potassium levels, check with your doctor first.
8. Can I make banana peel tea with the whole banana?
Yes! You can use the whole banana (peel and fruit) to make a creamier, slightly sweet version. Steep both, then either strain or blend, depending on your texture preference. It’s a cozy bedtime drink with extra benefits.