Plantain Flour for Better Digestion and Steady Energy: Simple Ways to Use It Every Day

Some plates leave you feeling warm, satisfied… and completely knocked out afterwards. 🥵
Other plates feel comforting but light enough that you can still think, work, study or care for family.

Plantain flour often sits in that second group.

This article explains, in simple, science-aware language, why many people find plantain flour gentler on the stomach, how it can support steadier energy, and easy ways to use it every day — without making any medical promises.

You’ll also see where to get farm-powered Smooth Plantain Flour (Elubo Ogede) that is finely milled and ready for swallow, breakfast bowls, smoothies and more.

Kind note: This article is for general information only and does not replace medical advice. If you have any health condition or dietary restriction, please speak with a qualified health professional before making changes to your diet.

What exactly is plantain flour?

Plantain flour is made from unripe plantain that has been:

washed and peeled
thinly sliced
gently dried
milled into a fine flour

Because it is made from unripe plantain, it naturally contains:

complex carbohydrates
dietary fibre
a special type of carbohydrate called resistant starch
minerals such as potassium

At Green Unison, our Smooth Plantain Flour (Elubo Ogede) is:

100% unripe plantain (no mixing, no bulking)
low-heat dried to protect colour and flavour
finely milled for smooth amala with no sieving
packed in resealable, food-grade pouches

This combination makes it a practical choice for people who want meals that feel satisfying, but not overly heavy.

Why does plantain flour often feel gentler on the stomach?

Everyone’s body is different, but there are a few reasons many people say plantain flour “sits better” than some heavy plates:

1. Fibre and resistant starch

Unripe plantain flour is naturally rich in fibre and resistant starch (a starch that behaves like fibre in the body).

Fibre adds bulk to food and slows down how quickly you digest it.
Resistant starch passes through the small intestine without breaking down fully, then is gently fermented in the large intestine by friendly bacteria.

Together, these can:

support regular, comfortable digestion
help you feel pleasantly full, not stuffed
reduce the “sharp peaks and dips” in energy that come with very sugary or highly refined foods

Research on resistant starch from different foods shows that it can lower the rise in blood sugar after a meal and support a healthy gut environment when eaten as part of a balanced diet. It is not a cure for any condition, but it is a helpful type of carbohydrate to include in everyday meals.

2. Naturally simple ingredient list

Good plantain flour should be just plantain — no added sugar, no whitening agents, no unnecessary additives.

That simplicity means:

you know exactly what is on your plate
it is easier to combine with soups, stews and sides that already have spices, oil and protein
you can adjust portion size without worrying about hidden ingredients

3. How you cook and serve it

The same flour can feel very different depending on:

how much you eat at once
how thick or soft you make your swallow
what you eat with it (very oily, very salty or very spicy sauces will still feel heavy)

Used in sensible portions, many people find plantain swallow “lighter” and less sleep-inducing than some alternatives — especially at night.

Plantain flour and steady energy

Most of the energy in plantain flour comes from complex carbohydrates. Because of the fibre and resistant starch, those carbohydrates tend to be released more steadily than very refined flours or sugary drinks.

In everyday life, that can look like:

fewer sharp “rushes” and “crashes”
feeling full and focused for longer between meals
being able to finish work, errands or study after eating, instead of fighting sleep

Of course, your whole plate still matters. Pairing plantain swallow or porridge with:

vegetables (for extra fibre and micronutrients)
beans, fish, eggs or lean meat (for protein)
healthy fats in moderation

…helps your body use the energy from the flour in a more balanced way.

Everyday ways to use plantain flour for digestion and energy

Here are simple, realistic ways to bring plantain flour into your daily routine.

1. Swallow that doesn’t feel too heavy

Plantain amala (amala ogede) is the most familiar use.

Quick method for one small/medium serving

Bring about 2 cups of water to a gentle boil.
Reduce the heat slightly so it is still hot but not bubbling over.
Sprinkle in Smooth Plantain Flour (Elubo Ogede) gradually while stirring.
Keep turning until it becomes smooth, stretchy and lump-free.
Adjust with a splash of hot water if it becomes too thick.

Serve immediately with your favourite soup or stew. To keep the plate feeling comfortable:

use a portion that truly matches your hunger
load the bowl with vegetables and quality protein
avoid turning the soup into a pool of oil

2. Warm breakfast bowl for a gentle start

A warm breakfast can be very soothing, especially for people whose stomachs are sensitive first thing in the morning.

Simple plantain flour breakfast bowl

Whisk 2–3 tablespoons of Smooth Plantain Flour (Elubo Ogede) into cool water or milk (dairy or plant-based) until smooth.
Cook on low heat, stirring, until it thickens into a porridge.
Sweeten lightly with dates, honey or fruit if you like.
Top with nuts, seeds or a spoon of Finely-ground Groundnut Flour for extra richness and staying power.

You get:

warmth and comfort
satisfying, slow-release carbohydrates
extra fibre and healthy fats from your toppings

3. Smoothie or shake booster

If you prefer to drink your breakfast or afternoon snack, plantain flour can add gentle thickness and extra staying power.

How to use it

Add 1–2 tablespoons of Smooth Plantain Flour (Elubo Ogede) to your blender.
Pour in your usual smoothie ingredients – for example:
- banana
- leafy greens
- yoghurt or milk
- a spoon of Finely-ground Groundnut Flour for protein
Blend until completely smooth.
Adjust liquid if it becomes too thick.

Because the flour brings extra fibre and resistant starch, the smoothie can feel more like a proper mini-meal than just a sweet drink.

4. Baby and toddler porridges (with care)

Plantain flour has a mild, familiar flavour, which many babies and toddlers accept well once they are ready for family foods.

You can:

cook it into a very soft porridge
thin it out with breastmilk, formula or appropriate milk alternatives
combine it with pureed vegetables or fruit

Always follow your paediatrician’s advice on:

when to introduce solids
how thick the food should be
how to handle allergens

Plantain flour should not replace professional guidance, but it can be one of several gentle staples in the cupboard.

5. Simple pancakes, waffles and bakes

You do not need complicated recipes to use plantain flour in snacks.

Try:

swapping a portion of the wheat flour in pancakes or waffles for plantain flour
pairing it with Silky White/Yellow Corn Flour – Effortless Use for lighter, flavourful batters
adding a spoon of White/Yellow Pap Powder – Smooth & Instant when you want a softer, custard-like texture in puddings or baby-friendly treats

Because plantain flour is gluten-free, it behaves differently from wheat flour. Start by replacing 20–30% of the wheat portion and adjust from there until you find a texture your household enjoys.

How to add plantain flour to your routine gently

If you are new to plantain flour, there is no need to overhaul your whole diet in one week. A slow, thoughtful approach lets you notice how your body responds.

Here’s a simple plan:

Pick one meal to change first.
For example, evening swallow or weekend breakfast.
Swap just a part.
Instead of switching 100% at once, start with half plantain flour and half your usual flour, then gradually increase the plantain portion.
Watch how you feel.
Notice your digestion, energy levels, mood and sleep before and after meals. Everyone responds differently.
Keep the plate balanced.
Add vegetables, good fats and proteins so your body has a mix of nutrients to work with.

If at any point something does not feel right, go back a step or speak with a health professional. Listening to your body is always more important than following any trend.

Who might especially enjoy plantain flour?

Plantain flour can fit into many households, but it is especially attractive for:

people who want a swallow that feels lighter in the evening
students and office workers who do not want to feel sleepy after lunch
parents looking for simple, gentle porridges and swallow options for the whole family
anyone trying to add more fibre and variety to everyday meals, without giving up familiar flavours

Again, it is not a medicine and is not meant to diagnose, treat or cure any condition. It is simply a smarter way to use a traditional ingredient, backed by what we now understand about fibre and resistant starch.

Choosing a good-quality plantain flour

When you are comparing bags on the shelf or online, look out for:

100% unripe plantain on the ingredient list
low-heat or gentle drying methods
fine milling for smooth swallow and easy mixing
resealable, food-grade packaging
no unnecessary additives or bleaching agents

Smooth Plantain Flour (Elubo Ogede) from Green Unison is made with:

carefully washed and peeled unripe plantain
thin slices dried under controlled, low-heat conditions
fine milling in food-safe equipment for a lump-free finish
small-batch packing into resealable stand-up pouches to keep moisture out

You can also explore other nature-powered flours like:

See them all together in the Flours eShop.

Quick answers to common plantain flour questions

1. Is plantain flour good for digestion?

Plantain flour naturally contains fibre and resistant starch, which can support comfortable digestion and a healthy gut environment as part of a balanced diet. It is not a treatment for digestive illness, but it is a smart staple if you want meals that feel satisfying without being too heavy.

2. Does plantain flour give energy?

Yes. Plantain flour is a rich source of complex carbohydrates, which your body breaks down into energy more slowly than simple sugars. When you combine it with protein, vegetables and healthy fats, it can help you feel energised for longer between meals.

3. Can I eat plantain flour every day?

For most healthy adults, plantain flour can appear regularly in the diet — especially when you vary how you use it (swallow, porridge, smoothies and bakes). If you have any medical condition or specific dietary needs, speak with your doctor or dietitian first.

4. Is plantain flour gluten-free?

Unripe plantain itself does not contain gluten. Our Smooth Plantain Flour (Elubo Ogede) is made from 100% plantain with no wheat added. If you are very sensitive to gluten or have coeliac disease, always double-check labels and seek personal medical advice.

Ready to try plantain flour for lighter, steadier meals?

If you are curious about how plantain flour might feel in your own body, the best way is to test it gently at home.

Start with a small bag of Smooth Plantain Flour (Elubo Ogede).
Experiment with one or two of the ideas in this article this week.
Notice which meals your body enjoys the most.

You can:

Shop online:
Visit the Green Unison flours collection to see sizes, bundles and other nature-powered staples.
Browse the full WhatsApp catalogue:
Open our WhatsApp catalogue to scroll through products, prices and pack sizes.
Chat with us directly on WhatsApp:
If you would like help choosing plantain flour sizes or you want simple meal ideas for digestion and energy, send us a quick message:👉 Chat with us on WhatsApp

We’ll help you pick the right pack for your household and share practical ways to enjoy plantain flour from breakfast to swallow — without feeling weighed down. 💚