Eating pineapple regularly may support better digestion, enhance pain relief, and improve vascular health, thanks to bromelain, a powerful enzyme found in the fruit. While most research has been conducted on animals, these studies offer promising insights into the potential health benefits of adding pineapple to your diet.

1. Improves Digestion

In one lab study, pineapple juice from stems and peels enhanced prebiotic function in a simulated gastrointestinal (GI) tract. Pineapple juice was also associated with increased probiotics (or "good bacteria") in the GI tract, which may improve digestion and gut health.1

Although more human research is needed, an animal study revealed a potential balancing effect of pineapple on the gut microbiome. The positive results were attributed to the digestive enzymes found in bromelain.2

2. Helps With Pain Relief

There is evidence that bromelain (a bioactive substance in pineapple) reduces inflammation and increases circulation at the site of an injury, leading to less pain. It is thought to act on bradykinin, a pain mediator.3

Additional research found that bromelain may help manage pain for certain conditions, such as osteoarthritis, neuropathy (nerve pain), and sports injuries.3

Bromelain may also be helpful for pain and inflammation caused by surgery. Research suggests that bromelain reduces postoperative swelling and, thus, pain.4 However, more research is needed.

3. Lowers Risk of Fatty Liver

Pineapple may reduce high cholesterol (hypercholesterolemia), a risk factor for fatty liver disease. In one animal study, consuming pineapple for eight weeks reduced cholesterol and triglyceride levels in the liver and blood. Pineapple was associated with decreased characteristics of fatty liver.5

However, human studies on pineapple for fatty liver are lacking, so more research is needed.

4. Improves Circulation and Blood Flow

Pineapple might boost vascular health by lowering cholesterol and lipid buildup in blood vessels.6

In one study, pineapple reduced structural changes in the aortas of rats who ate a high-cholesterol diet for eight weeks. Rats who consumed pineapple had better vascular function due to reduced tension in their blood vessels.5

Other research concluded that pineapple possesses antioxidant and lipid-lowering properties that are helpful for vascular health.7 However, more human research is needed to link pineapples' effects on vascular health.

5. Reduces Inflammation

While more human research is needed, bromelain in pineapple may reduce inflammation.8 In one animal study, rats fed pineapple plus a high-cholesterol diet for eight weeks lowered inflammatory markers commonly seen on a high-cholesterol diet, suggesting that pineapple may have a heart-protective effect.7

Nutrients in Pineapple

Pineapple can be eaten as part of a well-balanced diet in several ways. It may be used raw, grilled, or roasted. It's often found in smoothies, popsicles, baked goods, salsas, beverages, and more.

Pineapple is a source of macronutrients, micronutrients (vitamins and minerals), and fiber. It also contains bioactive compounds, like bromelain.9

Potential Risks of Pineapple Consumption

Pineapple is considered generally safe, but you may need to limit or avoid it altogether if you:

• Have an allergy to bromelain: Avoid pineapple if you're allergic to bromelain.11 Seek immediate medical attention if you have signs of a severe allergic reaction, such as itching, hives, or shortness of breath.
• Are pregnant or breastfeeding: Be careful when consuming bromelain regularly while pregnant or breastfeeding. It is unknown whether bromelain is safe while pregnant or breastfeeding.12
• Take certain medications: Bromelain may interact with the antibiotic amoxicillin.12 There is also concern that bromelain may interact with blood thinners, but more research is necessary to confirm this potential interaction.13
• Are on a special diet: People following specific diets may need to limit or avoid pineapple. Though pineapple can be a part of a healthy diet for people with diabetes, those following a ketogenic diet may need to avoid it.

Can You Consume Too Much?

Even if you're not allergic to pineapple or bromelain, you can experience side effects. This may be especially true if you have too much. Ingesting too much bromelain may cause the following:3

• Nausea and vomiting
• Diarrhea
• Heart palpitations
• Upset stomach
• Loss of appetite
• Headache
• Muscle pain
• Dizziness
• Drowsiness
• Lethargy