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Is Pineapple Good For Weight Loss?

Ms. Ayesha Nasir

5 min read

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Pineapple is famous all over the world for its versatility in dishes and culinary traditions. It can be incorporated into smoothies, salads and other recipes. It is not only rich in antioxidants; it also provides a good dose of essential vitamins that contribute to overall health. Additionally, pineapple can be a healthy addition to a diet when aiming for weight loss.

Adding pineapple to your diet can reduce your sweet cravings while keeping you weight in control. To discover the amazing ways in which pineapple can be good for weight loss, keep reading!

Nutritional Benefits of Pineapple

Pineapple may seem like a simple fruit, but it has many benefits for your health owing to the different nutrients present in it. Pineapple has high-water content and can help you maintain an adequate water intake. As per USDA, a 100-gram serving of pineapple has approximately 50 calories. It also contains a good amount of fiber. Additionally, it contains plant compounds, like polyphenols, which may reduce the absorption of carbs and calories in your body. Apart from that, pineapple also contains several essential vitamins and minerals, such as Vitamin C, iron, calcium, and B vitamins that can benefit your overall health.

8 Ways Pineapple Aids Weight Loss

Here are some of the ways in which pineapple can be good for weight loss:

1. Increases metabolism

The enzymes present in pineapples, such as bromelain, have protein breaking properties. It fastens the digestion process and boosts metabolism. Some studies suggest that this enzyme can help with weight loss and many supplement manufacturers market it as a product for weight, but there is limited research to support this claim.

2. Low in carbohydrates and calories

Pineapple is low in calories and can be a great snack to beat your sweet cravings. You can take a bowl of pineapple after a meal as a dessert; though do not exceed your daily caloric intake as it can result in weight gain. Moreover, a slice of pineapple has only 4% carbs and that can further aid weight loss, especially if your goal is to have a low-carb diet.

3. High in fiber

Pineapple is a good source of fiber with almost 1.4 grams (5% of the Daily Value) fiber content in 100-grams of pineapple. The high-fiber content keeps you full for longer, hence curbing your hunger pangs and overall calorie consumption. It can keep you away from munching on unhealthy foods and increases your ability to lose weight.

4. High in water content

Pineapple contains fiber and water, both of which aid in weight loss. The high quantity of water in the pineapple can keep you full for a longer time. It can also add to your hydration and keep you hydrated. It also reduces bloating as it a diuretic and lowers the the water weight in your overall weight.

5. Naturally sweet and satiating

Eating pineapple or drinking pineapple juice can reduce your urge to eat something sweet. You can have a medium bowl of pineapple or a glass of pineapple juice that can decrease your urge to munch on something sweet. It can provide you something for your sweet tooth without exponentially increasing your calorie intake. While pineapple may help with weight loss, relying only on the fruit can be problematic. It is essential to get a proper diet plan from a nutritionist to know what you should eat and in how much quantity to fulfil your weight loss goals.

6. Lowers belly fat

The bromelain in pineapple also helps by breaking down protein in your body. Furthermore, it aids digestion and helps you gain lean weight. Adding pineapple to your diet and having an active lifestyle may help reduce fat from the abdominal area. The enzymes in pineapple fasten the fat-burning process, making it a nutritious yet healthy add to your diet.

7. Contains essential vitamins and minerals

The nutrients in pineapple make it a great fruit for everyday consumption. It is full of Vitamin C, B1 and B6. It also contains other essential minerals, such as potassium. These nutrients make it a flavorful and nutritious snack that can prevent deficiencies due to lower food intake. It also helps in losing weight by efficiently burning fat from your body.

8. Natural energy booster

Pineapple contains natural sugars along with other useful vitamins and minerals can provide an instant energy boost. It can be a good pre-workout meal and can help you maintain energy levels during workout. It can also help with muscle recovery and reduces soreness after a heavy workout.  

Other Health Benefits of Pineapple

Pineapple is a well-rounded fruit that can provide you with many health benefits, which include:

1. Anti-inflammatory properties

The enzymes in pineapple con help combat inflammation. By reducing chronic inflammation, it helps in weight management and protects your body.

2. Immunity booster

Pineapple can increase your immunity to the abundant minerals and antioxidants in the fruit. A study suggests that children who ate pineapple were less likely to develop cold and flu symptoms. You can also add pineapple to your detox drink to strengthen immunity.

3. Reduces cancer risk

Diets that are rich an antioxidant can lower cancer risk. Pineapple is packed with antioxidants that help fight off free radicals and reduced your risk of developing cancer.

4. Promotes bone health

With high concentration of manganese and potassium, pineapple can boost your bone health and strengthens them. It enhances bone density and can fight arthritis symptoms.

5. Aids digestion

As pineapple breaks down proteins effectively, it makes it easier for our stomach to absorb proteins. It can also prevent stomach problems, such as irritable bowel syndrome by maintaining a healthy gut microbiome. Moreover, it is also good for constipation as it makes your bowel movements regular due to its fiber quantity.

Different Ways To Eat Pineapple

Pineapple is a part of many versatile dishes. In Pakistan, many people like sweet and sour dishes, such as chicken with pineapple. Whereas pineapple on pizza has a bad reputation but many people still love it. Other ways to use pineapple are in salads, in smoothies, in detox drinks and is a favorite ingredient for desserts as well.

Pineapple Detox Drink For Weight Loss

Pineapple water is effective in eliminating fat from your body; moreover it may also detox your liver while reducing joint pain and swelling. Here is a recipe for detox drink that can be beneficial for you.


Add all the ingredients in pitcher. Mash the fruit and herbs gently to release their flavor. Keep it in the fridge for two hours and then serve or just drink a glass every day. Adding turmeric to it may further enhance its anti-inflammatory properties. Pineapple and lemon are both effective belly fat cutters so it can help you if you are looking to get rid of your stubborn belly fat.

Warnings and Considerations

While pineapples offer many health benefits, it can have some side effects too. It may not be a good diet option for diabetics as it can lower the sugar levels in your body. Like any other fruit, it is better to consume pineapple in moderate quantities as it contains fructose and glucose. Eating too much of this fruit is not only bad for your blood sugar; it can also lead to weight gain instead of loss.


Though there is limited research available, but pineapple has the potential to help you shed off some extra pounds when taken with a healthy diet and exercise. It has many useful compounds, antioxidants, vitamins, and minerals. Incorporating pineapple in your daily diet can promote a feeling of fullness and keep you away from binging as it contains fiber.

It can also help reduce bloating and target the belly fat in your body. Bromelain is an enzyme in pineapple that breaks down proteins and fat in your body which aids digestion and weight loss. Whether you are eating it as a snack or with other meals, it can provide you with adequate nutrition in addition to providing benefits to your body. It is also high in dietary fiber and water which can further help in losing weight. It also acts as a natural energy booster and can be a great snack pre-workout. You can also consume it after a tiring workout to gain some energy and hydration.

Aside from weight loss, pineapple may offer other benefits too. It fights inflammation, enhances immunity and promotes gut and bone health. Moreover, it aids digestion and may even lessen the risk of cancer. Some people also use pineapple for sexual health as well. You can eat it in salads or as a snack. It can also be added to some savory dishes to give them a sweet flavor. Detox water made with pineapple can also decrease belly fat and provide other benefits, such as liver cleansing. Diabetes patient should be cautious while consuming it as it can be problematic for blood sugar levels, but practice portion control and do not eat more than recommended. Getting help from a weight management specialist may be a good idea in order to keep your pineapple intake in check.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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