What Happens to Your Body When You Eat Pineapple Regularly

Tropical fruit can get a bad reputation due to being higher in sugar than other types of fruit. It turns out, there are many health benefits to consuming pineapple. From boosting your immune system to aiding digestion, we spoke to dietitians to find out what happens to your body when you eat pineapple regularly. 

Whether you’re looking to improve your diet or simply enjoy more of this delicious fruit, read on to discover why pineapple deserves a spot on your plate.

Is Pineapple Good for You? 

Pineapple can be a refreshing and nutritious tropical addition to a balanced diet. Here are four health benefits of consuming pineapple.

You May Digest Protein Better

One of the lesser-known benefits of eating pineapple is its ability to aid in protein digestion, thanks to an enzyme called bromelain. Bromelain helps break down proteins into smaller peptides and amino acids, making it easier for your body to absorb these nutrients, especially from meat and other animal proteins, says Megan Huff, RD, LD, owner of Nutrition by Megan. Bromelain not only assists with digestion but also has anti-inflammatory and anticancer properties, adds Oklahoma City-based nutritionist Katie Drakeford, M.A., RD.

You May Boost Your Immune System

Pineapple is a powerhouse for the immune system as it delivers a potent source of vitamin C, offering an impressive 88% of the daily recommended intake in 1 cup, says Julie Lichtman, RD, LDN, a nutritionist in Philadelphia. Vitamin C is a vital antioxidant that plays a crucial role in boosting your immune system by protecting cells from damage caused by free radicals, which can weaken the body’s defenses. In addition to vitamin C, pineapple is also a source of B vitamins, potassium and magnesium, adds Linda Nikolakopoulos, M.S., RD, LDN, CDCES, owner of Nutritious Measures.

You May Have Improved Blood Sugar

Pineapple is an excellent source of manganese, which may support healthy blood sugar levels in the context of a balanced diet. Manganese plays a role in the metabolism of carbohydrates and fats, which can help maintain stable blood sugar levels.

However, due to its natural sugar content, it’s important to pair pineapple with a protein or healthy fat, such as Greek yogurt or salmon, to help stabilize blood sugar, especially for those with diabetes or insulin sensitivity. This combination can provide a more balanced blood sugar response, preventing rapid rises and falls in glucose levels.

You May Decrease Inflammation

Pineapple is rich in antioxidants like flavonoids, vitamin C, bromelain and beta carotene, which may help combat inflammation in the body.These antioxidants work by neutralizing free radicals that can cause oxidative stress and inflammation. Unchecked, these may potentially lead to chronic diseases such as heart disease and cancer. Pineapple may help reduce the risk of developing these conditions by keeping inflammation in check, says Rachel Weiss, M.S., RD, CD, CNSC.  

Pineapple Nutrition

One serving of pineapple, about a half-cup, contains the following, per the USDA:

• Calories: 41
• Carbohydrates: 11 g
• Dietary fiber: 1 g
• Total sugar: 8 g
• Added sugar: 0 g
• Protein: <1 g
• Total fat: 0 g 
• Saturated fat: 0 g 
• Cholesterol: 0 g
• Sodium: 1 mg
• Vitamin C: 40 mg
• Potassium: 90 mg 
• Manganese: 1 mg

Pineapple is a low-calorie fruit that provides a variety of essential nutrients. A half-cup serving contains just 41 calories and 11 grams of carbohydrates. Pineapple is particularly high in vitamin C, providing nearly half your recommended daily intake per half-cup, making it a great choice for immune function and skin health. Because it’s also rich in water, it’s a delicious way to hydrate.

Is Pineapple Safe for Everyone to Eat?

While pineapple is a nutritious fruit, it may not be the right choice for everyone. Some people may experience allergic reactions to pineapple, which can range from mild symptoms, like itching and swelling in the mouth and throat, to more severe reactions. Plus, the high acidity of pineapple can also irritate sensitive stomachs or worsen conditions like acid reflux and gastroesophageal reflux disease (GERD). 

Additionally, bromelain, an enzyme found in pineapple, may interact with certain medications, such as blood thinners, and could increase the risk of bleeding. For those with diabetes, fruit is a healthy addition to your diet. However, the natural sugars in pineapple can cause blood sugar spikes, especially if you’re not mindful of portion sizing and pairing it with a protein source.

Tips for Enjoying Pineapple 

• Use the rind as a cup for a tropical take on a Pina Colada in a Pineapple. 
• “Consider adding it to a yogurt bowl or in a smoothie for breakfast, including it with a salad or grain bowl for lunch, or grilling pineapple with a teriyaki chicken for dinner,” says Arlington, Virginia-based dietitian Jennifer Lefton, M.S., RD. 
• Grill pineapple and pair it with salmon, chicken or pork. Try it in this summery Sesame-Ginger Pork Patty with Grilled Pineapple.
• “For dessert, try grilled pineapple rings with a scoop of vanilla ice cream,” suggests Lefton.
• Whip up a chopped Pineapple Salsa with pineapple, tomatoes, cilantro and lime for a refreshing garnish on top of chicken or salmon or straight up with a chip.

The Bottom Line

With its rich vitamin C content, bromelain enzyme and anti-inflammatory properties, pineapple offers numerous health benefits. These include improving digestion, supporting immune health and reducing inflammation. However, those with sensitive stomachs or certain medical conditions may want to consume pineapple in moderation.