Banku is one of Ghana’s most loved and debated dishes. Some call it a heavy meal, others say it’s the reason for their belly fat — but nutrition science tells a different story. The truth is that banku, when eaten right, can be one of the most balanced and gut-friendly meals in the Ghanaian die

What Makes Banku Special

Banku is made by mixing fermented corn and cassava dough, cooked slowly into a smooth, slightly tangy meal. This process — fermentation — makes it far more than just a carbohydrate source.
It enriches the food with beneficial bacteria (probiotics) that support gut health, improve digestion, and enhance nutrient absorption.

In short, banku is a living food, one that supports your microbiome and helps keep your gut happy

Nutritional Strength of Banku

• Carbohydrates for Energy: Corn and cassava supply complex carbs that provide sustained fuel for daily activity.

• Natural Minerals: Corn contains magnesium and phosphorus, essential for bones and nerves.

• Fermentation Advantage: Lowers phytic acid (an anti-nutrient), improving iron and zinc availability.

• Low Gluten & Easy to Digest: Especially suitable for people who react to wheat-based meals.

Where Banku Can Go Wrong

The problem isn’t the banku itself , it’s what we add to it and how much we serve.
Too much palm oil, fried fish, or salted tilapia quickly turns a balanced meal into an oily overload.
The secret lies in portion control, lean protein, and fresh vegetables.

How to Build a Balanced Banku Plate

1. Portion Your Banku:

   • 1 to 2 medium balls (about the size of two fists) are enough for an adult.

   • If you’re less active or eating dinner, reduce it slightly.

2. Add Protein:

   • Grilled fish, lean goat, snails, mushrooms, or beans.

   • Avoid deep-fried proteins; grill, steam, or bake instead.

3. Load Up on Vegetables:

   • Okro stew, tomatoes, carrots, bell peper, cabbage, garden eggs, or spinach.

   • Add colour — the more colours on your plate, the better the nutrient mix.

4. Go Easy on the Oil & Salt:

   • Palm oil has great nutrients, but moderation matters.

   • Use one or two tablespoons per stew, not half the bottle.

5. Watch the Sides:

   • Replace fried ripe plantain with boiled plantain or avocado.

   • Drink water or light sobolo instead of sugar-sweetened drinks.

Fun Fact for the Health-Curious

Fermented foods like banku act as natural probiotics, the same gut-supporting benefit you find in yogurt or kombucha. Regularly eating fermented staples supports digestion, boosts immunity, and reduces bloating.

Banku is not the problem ! Our portions and pairings are.
When combined with fresh vegetables, moderate oil, and lean protein, it becomes a complete, energy-boosting, gut-friendly meal.

At 10-10 Foodie, we celebrate local meals that nourish both body and culture. So go ahead — enjoy your banku. Just let balance lead every bite.

References

1. FAO (2020). Fermented Cereal Foods and Their Contribution to Nutrition in Africa.

2. Amagloh, F. K., & Oduro, I. (2019). “Probiotic and Nutrient Characteristics of Fermented Maize–Cassava Products.” Ghana Journal of Food Science, 14(1), 32–40.

3. WHO (2019). Dietary Guidelines for African Populations.

By Nana Achiaa Agyapong| Food Scientist & Nutrition Coach