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Does pineapple help in losing weight: 6 weight-loss friendly benefits of pineapple


6 weight-loss friendly benefits of pineapple

Pineapple makes for an excellent weight loss food. Loaded with nutrition (minus the calories), here are 6 weight-loss friendly benefits of pineapple you can’t ignore.

If you are looking for healthy yet tasty weight loss foods to include in your diet, then don’t forget about pineapples. Whether it’s your sugar cravings or hunger pangs, pineapples can satisfy your taste buds without loading you up with extra calories. 

Pineapple is not only low in calories but also rich in nutrients. And this makes it the perfect weight loss food. Wondering how this juicy fruit can help you shed kilos? Then keep scrolling!

1. Pineapple is low in calories and carbs
Pineapple is a great snack because of its delicious flavour and low-calorie sweetness. One slice of pineapple has only 42 calories, out of which just four per cent is carbs.

2. It contains proteolytic enzymes and targets belly fat
Pineapples contains bromelain, a proteolytic enzyme which helps to break protein molecules in the body.

Lovneet Batra, a renowned nutritionist from Delhi-NCR, also says: “Bromelain helps in better protein digestion and utilisation, and thus helps you gain lean body mass. It also helps in mobilising belly fat.”

Bromelain also has lipolytic and proteolytic effects, which helps burn overall body fat. But it specifically targets your belly area when combined with diet and lifestyle changes.

If your stubborn belly fat refuses to break up with you, then try pineapples. Image courtesy: Shutterstock

3. It aids digestion
As we mentioned above, the bromelain in pineapple promotes digestion by breaking down protein molecules and promoting nutrient absorption. Proper digestion also increases metabolism which can help you lose those extra kilos. Moreover, good digestion can also help reduce bloating.

4. It is loaded with fibre
Pineapple contains both soluble and insoluble fibre which helps you lose weight by keeping you full for a long time and inducing the feeling of satiety.

5. Curbs appetite and keeps you hydrated
Pineapple is filled with antioxidants, fibre, and water which keeps you full and hydrated at the same time. When your body is properly hydrated, it curbs your appetite and prevents you from bingeing.

6. It is packed with manganese
Pineapple is filled with manganese that regulates the metabolism of fat and carbohydrates in your body, thus promoting holistic weight loss. A study also found that intake of manganese is inversely proportional to belly fat.

Trust pineapples if you want to lose kilos. Image courtesy: Shutterstock

Note: Pineapples can also cause an allergic reaction, so if you experience any signs of allergies–please consult your doctor immediately.

So, ladies, it’s the time to gorge on a juicy slice of pineapple to lose weight!

The Power of Pineapple: 8 Reasons to Eat It

1. Pineapple Is a Fruit That’s Rich in Vitamin C 

“The standout nutrient in pineapple is vitamin C, which supports the immune system and provides antioxidant benefits,” says Jackie Newgent, RDN, a New York City–based culinary nutritionist and the author of The All-Natural Diabetes Cookbook. One cup of pineapple contains 78.9 milligrams (mg) of vitamin C, according to the U.S. Department of Agriculture (USDA). That’s more than the recommended dietary allowance for adult women (which is 75 mg per day) and close to the recommendation for men (90 mg per day), according to MedlinePlus. Vitamin C is important because it encourages growth and healing around the body and plays a role in everything from wound repair to iron absorption.

2. Eating Pineapple May Enhance Your Weight Loss

You may have heard that pineapple can lead to weight loss. There isn’t a whole lot of evidence to back up that claim, though an animal study published in April 2018 in Food Science and Biotechnology did find that pineapple juice may help decrease fat formation and increase fat breakdown. More studies in humans are needed to confirm that result, though.

Even if it doesn’t have a significant effect on your metabolism, it’s a good snack choice because it (and other fruits) is low in calories, high in important vitamins and minerals, and does not include saturated fats or trans fats, Andrews says. “There is no specific fruit or vegetable that directly causes weight loss, but they’ll help fill you up without packing in calories,” Andrews says. “So people tend to eat fewer calories overall if they consume several cups of fruits and vegetables each day as part of a well-balanced diet.”

You may also find that the fruit satisfies your sweet tooth. “Pineapple is lower in calories than other sweet treats, so if you enjoy a serving of pineapple versus an ice cream cone for your nightly dessert, you may consume fewer calories and, in turn, lose weight,” says Colleen Christensen, RD, a dietitian based in Grand Rapids, Michigan. Pineapple also delivers some fiber (2.3 grams in 1 cup, per the USDA), which can help control your blood sugar level and help you eat less because it keeps you feeling full, according to the Mayo Clinic.

RELATED: 10 High-Fiber Foods to Add to Your Diet

3. Eating Pineapple May Aid Your Digestion

Pineapple contains bromelain, which is a mix of enzymes that studies show can reduce inflammation and nasal swelling, and also aid in the healing of wounds and burns, according to the NCCIH. It’s also been linked to helping improve digestion and has historically been used in Central and South American countries to treat digestive disorders. A study published in Biotechnology Research International found that the bromelain in pineapple may help reduce the effects of diarrhea.

4. The Manganese in Pineapple Promotes Healthy Bones

Along with calcium, the trace mineral manganese is essential for maintaining strong bones, according to the University of Rochester Medical Center. Pineapple is one of the top food sources of the mineral, according to Oregon State University — a single cup of pineapple contains about 76 percent of the recommended daily value of manganese. Manganese may help stave off osteoporosis and helps improve overall bone and mineral density, according to Oregon State University. Be careful not to overdo it, though — manganese intake can be dangerous and may increase the risk of cognitive disorders if you consume more than 11 mg per day, according to a study published in The Open Orthopaedics Journal. But don’t fret: It’d be difficult to reach those levels because ½ cup pineapple has less than 1 mg manganese, Andrews says.

RELATED: What to Eat and Avoid for Osteoporosis Prevention

5. Pineapple Is Packed with Disease-Fighting Antioxidants

According to a study published in June 2014 in Molecules, pineapple is a great source of antioxidants, specifically phenolics, flavonoids, and vitamin C. “Antioxidants are compounds in food that may help fight inflammation and free radicals in the body,” Knott says. According to the NCCIH, free radicals are molecules that can cause cellular damage and lead to health issues, including heart disease, type 2 diabetes, Alzheimer’s disease, and eye problems. Filling up on antioxidant-rich foods like pineapple can play a role in countering those risks.

6. Thanks to Its Antioxidants, Pineapple Has Cancer-Fighting Properties

Cancer occurs when abnormal cells in the body multiply and take over the healthy tissue, according to the Mayo Clinic. While there’s no guaranteed way to prevent cancer, experts suggest eating a healthy diet — ideally one that’s high in antioxidants, which you can source through pineapple, to help fight off free radicals — to reduce your risk, according to Stanford Health Care. A study published in November 2018 in The American Journal of Clinical Nutrition found that diets and blood concentrations high in antioxidants were associated with a lower risk of cancer.

RELATED: 10 Nutrient-Packed Foods That May Help Fight Cancer

7. Pineapple Fits in an Anti-Inflammatory Diet

Too much inflammation can lead to many diseases, including coronary artery disease, diabetes, cancer, and Alzheimer’s, according to Harvard Health Publishing. Thankfully, a diet rich in anti-inflammatory foods, such as pineapple, can help reduce the amount of inflammation in the body. According to a study published in September 2016 in Biomedical Reports, pineapple’s bromelain content is the reason for its anti-inflammatory properties.

8. Pineapple’s Nutrient Profile Means the Fruit Can Help Boost Immunity

You may want to reach for pineapple the next time you’re battling a cold. A study published in 2014 in the Journal of Nutrition and Metabolism found that children who consumed canned pineapple had fewer viral and bacterial infections compared to children who did not consume it over the nine-week study period. The researchers concluded that eating one to two cans (140 to 280 grams) of pineapple daily may reduce the likelihood of an infection or at least shorten its duration.

Here’s how Pineapple can help you lose weight naturally!

Summer has already arrived and with the temperature rising up, we all crave for something very refreshing. In this scorching heat, it is always advised to consume juicy yet nutritious foods which can maintain the perfect balance of electrolytes in the body. Doctors always recommend consuming hydrating and cooling foods such as pineapple. This delicious fruit is filled with nutrients and is also very in high water content. But did you know everyone’s favorite pineapple can also help in weight loss? Keep scrolling to find out.

Pineapple is infused with a variety of nutrients and enzymes, which combine together and aids in boosting metabolism. It is refreshing and soothing for the body and thus, is advised during summers. Especially, if you are indulging in some weight loss activities, eating a moderate amount of this beneficial fruit can actually help you shed those extra kilos faster.

Good source of fiber:
Pineapple is good for your gut, it is rich in fiber and therefore, aids in digestion. You can have pineapple to improve your digestive health and also it will save you from stomach ailments. Fibers are also great for boosting your metabolism.

Aids in digestion:
Due to the presence of bromelain which is an anti-inflammatory enzyme, pineapples can be best for people with joint and body pains. Also, this enzyme is known to support your digestion process.

Low in calories:
This wonder fruit has a very sweet and sour taste to it, which makes it perfect for snacking. Whenever you feel hungry you can have few slices of this low-calorie fruit to keep you satiated for a really long time.

Source of antioxidant and vitamin C:
Pineapple has an abundance of vitamin C and antioxidants, both of which are required for a healthy immune system. Vitamin C prevents flu whereas antioxidants help in eliminating free radicals from the body preventing oxidative stress.

It has good carbs:
Binge eating is something you cannot control, so having a bowl full of this tasty fruit with some black pepper sprinkled on top is a great idea. Keep in mind about the carb intake, if you are on a low-carb diet. Although, the fruit has good carbohydrates but it is always advised to eat carbs in moderation, when you are trying to shed your extra inches.

Keep you hydrated:
It is the best summer fruit as it will help you in staying cool from within. Pineapple has a good content of water in them, thus, it helps in hydration. Also, if your body is hydrated enough then losing weight becomes really easy. Have a glass of pineapple juice after your exercise or even in between your meals to tame your cravings.

Curbs your appetite:
Pineapple curbs your appetite and controls your eating habits, but an excess of anything is bad for health. Due to the presence of fructose which can increase your calorie and sugar level in the blood, it is recommended to consume any fruit in moderation.

Powerhouse of manganese:
This giant fruit is infused with various nutrients which are effective in improving the overall functioning of the body. It contains manganese which helps in effectively controlling the elevated blood pressure and blood sugar level in the body. Manganese is also important in regulating fat and carbohydrates in the blood which aids in weight loss. Apart from that it is filled with other essential nutrients which combine together for a holistic improvement in your health.

Pineapple For Weight Loss – 7 Best Reasons To Include It In Your Diet

Do you want to lose weight and get a healthy and fit body? Then, it’s time to include slices of pineapple in your daily diet to lose weight. 

It is better to eat a couple of pineapple slices than indulge in some sugary, flour-coated delicacy to curb your sugar cravings.

After all, one of the biggest advantages of this fruit is that it has few calories but is loaded with nutrients. 

Check out how to include pineapple into your diet and the benefits you can reap from it in this article. Keep scrolling!

Caution: Pineapple may cause an allergic reaction. Seek medical treatment immediately if you experience any symptoms of allergy.

How Pineapple Helps In Weight Loss

1. Low In Calories

Pineapple is low in calories. One slice (84 g) of pineapple has only 42 calories, which makes this fruit perfect for weight loss.

This juicy and refreshing fruit is loaded with water (1 slice contains 72 g of water), which makes it quite filling and great for curb hunger pangs (1).

2. Low In Carbohydrates

Instead of indulging in refined carbs, it is better to grab a bowl of juicy pineapple slices to fulfil your sugar craving.

Studies have shown that low-carbohydrate foods, along with lifestyle management, help in losing weight (2).

3. Contains Proteolytic Enzymes

Bromelain is a proteolytic enzyme, i.e., an enzyme that helps break down protein molecules. It is found in pineapple and has anti-inflammatory properties (3).

A study conducted on Wister rats fed a high-fat diet found that the bromelain found in pineapple juice aids weight loss by regulating the serum leptin and insulin levels (4).

4. May Help In Digestion

The bromelain in pineapple acts as a digestive aid (5). It breaks down protein molecules to aid digestion and nutrient absorption. Proper digestion helps reduce bloating and shed some weight.

5. Good Source Of Fibre

165 g of pineapple contains 2.3 g of fiber (1). Fiber, both soluble and insoluble, helps you lose weight by adding bulk to your diet and making you feel fuller for longer (6).

6. Curbs Appetite

If you feel the urge to munch on a snack, cut up a pineapple to fill your stomach as it is rich in fiber, juicy, and loaded with water. This will keep your stomach busy for a while.

Fruits rich in fiber help curb appetite, delay gastric emptying and provide satiety (6). This, in turn, helps you cut down on unnecessary calorie intake and aids weight loss.

7. Powerhouse Of Manganese

Pineapple is rich in manganese (7).

A study conducted in China found that dietary intake of manganese is inversely proportional to abdominal fat and metabolic syndrome (8). So, enjoy pineapple juice or chunks of pineapple as your mid-morning drink or snack to lose weight.

Now, let’s answer the question that is on everyone’s mind.

Does Pineapple Burn Belly Fat?

The enzyme bromelain found in pineapple has lipolytic and proteolytic effects, which helps burn overall body fat (4). It also targets your belly area when combined with diet, lifestyle changes, and exercise routines.

So, let’s check out how you can consume pineapple to aid weight loss.

How To Consume Pineapple For Weight Loss


1. Pineapple Juice

Serves: 2, Preparation Time: 5 minutes


  • 1 cup chopped pineapple
  • Juice of half a lime
  • 1 tablespoon organic honey
  • A pinch of Himalayan pink salt

How To Prepare

  1. Toss all the ingredients into a blender.
  2. Blend well, pour in a glass, and refrigerate.

2. Pineapple And Cucumber Juice

Serves: 3-4 cups, Preparation Time: 10 minutes


  • 2 medium-sized cucumbers
  • ½ cup chopped pineapple
  • 5 celery sticks
  • 1-inch fresh, grated ginger
  • A pinch of black salt

How To Prepare

  1. Add all the ingredients in the juicer and blend well.
  2. Add water to adjust the consistency and sprinkle some salt for taste.
  3. Drink chilled.

3. Pineapple Iced Tea

Serves: 6, Preparation Time: 10 minutes, Cooking Time: 5 minutes, Total Time: 15 minutes


  • 4 cups of water
  • 1 cup freshly prepared pineapple juice
  • 7 tea bags
  • ⅓ cup lemon juice 

How To Prepare

  1. Pour the water in a large saucepan and boil it for 2-3 minutes.
  2. Remove the pan from the flame and dip the tea bags in it.
  3. Let the tea steep for at least 5-7 minutes.
  4. Add the pineapple juice to the tea and stir well.
  5. Refrigerate the decoction to enjoy chilled pineapple tea.

4. Pineapple Smoothie

Serves: 2, Preparation Time: 5 minutes, Cooking Time: 1 minute, Total Time: 6 minutes


  • 1 ½ cup fresh pineapple juice
  • 1 medium-sized banana
  • 1 ½ cups pineapple chunks
  • ¾ cup Greek yogurt

How To Prepare

  1. Put all the ingredients in a blender.
  2. Blend till you achieve a smooth consistency. Add water to adjust the consistency.
  3. Pour the smoothie into glasses and garnish with thinly sliced pineapple wedges. 

Pineapple offers many health benefits besides weight loss. Check them out in the next section.

Other Health Benefits Of Pineapple

  • The bromelain in pineapple not only aids digestion but also possesses anti-inflammatory properties (9). Thus, it may provide relief from osteoarthritis (10).
  • The bromelain and vitamin C in pineapple help boost immunity (11), (12).
  • The rich antioxidant profile of pineapple can help reduce oxidative stress in the body (13).
  • Bromelain may help treat asthma (14).
  • Bromelain also helps treat diarrhea and constipation, aids digestion, regulates the functioning of the small intestine and kidneys, and normalizes the colonic flora (15).
  • The malic acid in pineapple improves oral health, boosts immunity, and smoothens your skin (15).
  • Manganese, an essential mineral in pineapple, improves bone health (15).


Enjoy slices of pineapple or pineapple juice as a part of your weight loss diet. Do not overindulge in this sweet and juicy fruit as too much fructose can increase your blood sugar level.

Keep enjoying juicy pineapple along with a balanced diet and regular exercise to lose weight.

Frequently Asked Questions

Does pineapple make you fat?

Pineapple is a low-calorie and high-water content fruit. So, eating pineapple does not make you fat.

Does boiled pineapple skin aid weight loss?

There is no scientific evidence that pineapple skin helps in weight loss. Relish a cup of juicy pineapple slices as a snack along with other healthy approaches to lose weight.

Is pineapple fattening at night?

Pineapple is rich in fructose. Fruits that are rich in these simple carbs are not advisable to eat night as they may make your blood glucose levels spike.

Is pineapple a keto-friendly food?

No, pineapple is not a keto-friendly fruit.