Gut Health
Pineapple
A tropical fruit containing bromelain, an enzyme studied for aiding protein digestion and easing inflammation.
Anti-Inflammatory
Gut Health
Immunity
Serving
1 cup, chunks (165g)
Calories Per Serving
82
Key nutrients
Bromelain, vitamin C, manganese
Nutrient density
64
Why it’s worth eating
Pineapple provides vitamin C, bromelain, and antioxidants for digestive support and immune health. Enjoy fresh, grilled, or blended into smoothies and salsas.
What you may notice
Digestive comfort
Joint comfort
Markers worth tracking
Vitamin C status
Inflammatory markers (if tested)
How to eat it
Eat fresh rather than canned, canning and the associated heat processing destroy most of the active bromelain enzyme.
Pairs well with
Protein-rich meals, bromelain may help with digestion when eaten alongside protein
Ginger, a traditional pairing that also supports digestion
Storage
Store whole at room temperature until ripe, then refrigerate cut pineapple and use within 3-5 days.
The numbers, per 1 cup, chunks (165g)
0%
Vitamin K
1%
Vitamin A
88%
Vitamin C
2%
Calcium
3%
Iron
5%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.3g
Pineapple, raw (FDC 169124)
Evidence
D
MAJOR OVER-CLAIM: nearly all human bromelain evidence uses concentrated supplemental extract, and even that is mixed to negative for osteoarthritis. Eating pineapple does not deliver a therapeutic bromelain dose.
Study dose vs. serving
EXTRACT GAP: osteoarthritis trials used 540-1890 mg/day of concentrated enzyme, often extracted from the stem or core. Not obtainable from eating the fruit.
Brien S, et al. Evid Based Complement Alternat Med. 2004;1(3):251-257. DOI 10.1093/ecam/neh035. PMID 15841258. Plus a placebo-controlled pilot (QJM. 2006;99:841, PMID 17121765) at 800 mg/day for 12 weeks that found NO significant benefit on the primary WOMAC outcome.
Use caution if
You take blood thinners, bromelain has mild anti-platelet effects in concentrated amounts
You have mouth or tongue irritation after eating it, a normal reaction to bromelain's enzymatic activity, not an allergy in most cases
Details
Type
Fruits & Veg
Season
Imported, year-round
Forms
Fresh, canned, frozen, juice, bromelain supplement
Price
Budget
Bioactive
Bromelain (cysteine protease)
Heat stable
No - bromelain is heat-labile; cooking and canning inactivate it
Watch
LATEX-FRUIT SYNDROME cross-reactivity documented.
Reliability
3 / 5
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