Pineapple Juice Benefits for Weight Loss – How to The Best Secrets

How do you feel about fruit juice for weight loss? 

Not sure?

What about pineapple juice benefits for weight loss? 

pineapple juice benefits for weight loss

If you’re skeptical... 

...I don’t blame you.

Fruit juice is high in sugar and low in fiber. 

If it’s store bought, those sugars probably aren’t even all-natural. Still, when sourced properly, fruit juice can be very high in vitamins and antioxidants. 

Lately, there’s been a buzz around pineapple juice benefits for weight loss. 

I absolutely had to have a closer look at this.

After all, it was a fresh concept for me.

Among all of the great pineapple juice benefits, weight loss seems to be the one people are thirsty for. 

So is it legit, or is it a marketing claim by a large fruit distributor? 

Hang tight...

...because we’re about to dive deep into one of the most popular tropical fruits ever. 

Pineapple: A Very Nutritious Delicacy

A hundred years ago and before, having a pineapple in your fruit basket was a status symbol.

fruit basket with pineapple


Because export expeditions were slower and rarer, only affluent people could regularly enjoy them.

If you were a guest at a table with a real, fresh pineapple on it, it was a special evening. 

Even today, we use the pineapple as a symbol of hospitality.

​Read the story...

As the story goes, sailors would bring them back from exotic trips to delight and impress their neighbors and family.

It was a sort of “welcome home” treat.

One sea captain would reportedly skewer one on his fence post to mark his return, prompting a procession of visitors.

So yes, just the image of a pineapple means “Welcome!” - even if it is a spiny, prickly-looking fruit.

Back then, people who could afford to eat them (instead of just displaying them) knew they were delicious and sweet.

But did they have any idea how nutritious they are?

Let’s take a look at what’s inside.

One cup of fresh pineapple contains:

  • Approximately 80 calories 
  • More than 100% your RDV of vitamin C 
  • 10% of your daily fiber 
  • 75% of your daily manganese 
  • 20% of your daily copper 
  • 15 grams of sugar 
  • 10% of your daily vitamin B6
  • 5% of your daily potassium 

Not bad, right?

That one cup of pineapple has more vitamin C than an orange.

pineapple cut into pieces

But why is the juice of such great importance to health nuts?

It doesn’t have most of that fiber in it. As we well know, fiber is a key way to prevent belly fat.

Well, with plant foods, there are always nutrients you won’t find included in nutrition facts, like enzymes and antioxidants.

Pineapple’s “miracle” enzyme is bromelain.

This is where pineapple begins a whole new history as a medicinal food.

Although they originate in South America, Hawaii became a major producer of pineapple at some point.

The native peoples there caught on to what South American tribes likely already knew.

Before long, they began using the fruit for a variety of ailments.

Bromelain isn’t actually one enzyme; it’s a collection of various enzymes.

This special enzymatic recipe doesn’t naturally occur anywhere but the pineapple.

The Reported Benefits of Pineapple

Many of the vitamins and minerals in pineapple are typical of plant foods.


Eating mostly fruits and vegetables hits the right marks in terms of certain B vitamin, potassiummagnesium, and the like.

However, the high vitamin C content and the enzyme blend of bromelain are responsible for the benefits specific to pineapple.

Here they are, in no particular order:

  • arrow-right
    Pain and swelling - Pineapple and pineapple juice are extremely anti-inflammatory. For years, it’s been thought to help with conditions such as osteoarthritis, although science is relatively limited, with mixed results.  

    Still, pineapple juice might be very effective for workout recovery. If you have trouble maintaining an exercise regimen because of muscle soreness, check out the results of this study. 

    The ability to support performance during workouts is most likely how pineapple juice benefits weight loss efforts. 

  • arrow-right
    ​​Digestion - In recent years, the role of bromelain has become more clear. It helps us process and absorb proteins more efficiently. And due to the fact that it has anti-inflammatory benefits, it can prevent damage to the lining of the gut. 
    Bromelain is a tough little enzyme. It holds up well in the intestine, quelling the inflammation found there in patients and animals with digestive disorders. 
  • arrow-right
    Immunity - Want to know how pineapple juice benefits cough, sneezing, runny noses, and more? Don’t forget, there’s a very high amount of vitamin C in pineapple juice. So much, in fact, that you may want to swap out your orange juice during cold and flu season.  
    Quite encouragingly, bromelain seems to be of even further benefit. Animal studies reveal that it can prevent the immune system’s response to allergies.   

    Vitamin C works to strengthen the immune system, so it’s able to beat down an illness faster. Bromelain works to strengthen the immune system so that it’s not so touchy when it senses an allergen. 

These are the three most reliable, sensible benefits I could find.

Still, where’s the big smoking gun for weight loss?

As we just found out, the reduction of inflammation could be responsible.

Chronic inflammation, even low levels of it, has various ways of helping you pack on pounds over time.

Furthermore, the immune system helps modulate hormones which dictate how much fat we do or do not collect.

Not to mention, the immune system itself creates inflammation.

With vitamin C and bromelain, pineapple begins cleaning up inflammation.

Additionally, it might prevent it at the root, with a stronger, less sensitive immune system.

Therefore, I am comfortable in saying that pineapple is great as part of a diet that supports weight loss.

It doesn’t have a high glycemic load (even though it’s a solid ‘medium’ on the index itself).

Also, it might keep your muscles and joints in better shape as you increase physical activity.

So no... can’t go about business as usual, drink a glass of pineapple juice, and expect to lose fat. 

But if you’re making every effort to get in shape, pineapple can help maximize your results. 

Pick Your Pineapple

Sexy blonde picking pineapple

Now we’re ready to eat and drink tons of pineapple...


Before you do, you should know that bromelain isn’t evenly distributed throughout a pineapple.

In fact, a lot of it resides in the parts we like to throw away - the stem and the core. 

This is why so many report ​hidden benefits not just with pineapple, but pineapple juice. 

The core can be juiced to extract the majority of the bromelain.

This higher concentration, in a juice with the flesh, can be more effective for sore muscles.

Even so, there is still bromelain in the flesh.

If you’re skeptical of that, just consider the fact that pineapple is frequently used as a marinade or meat tenderizer.

That’s bromelain’s protein breakdown action at work!

It’s also why you can’t make pineapple gelatin, and why pineapple jam is tough to bring together. The bromelain just eats right through protein.

This is exactly how it helps us break nutrients down when we eat it.

But I bet you’re wondering - does pineapple in a can count?

What about frozen pineapple?

As a general rule, you should never shy away from frozen fruits and vegetables.

In some cases, they can be even more nutritious than fresh.

This is especially true if you live in a region where markets aren’t renowned for their produce.

Frozen produce is often packaged at peak ripeness, when the most nutrients are present.

On the other hand, canned pineapple is not nearly as good as fresh or frozen.

It retains approximately one-fourth of the vitamin C found in fresh and frozen.

It also has significantly fewer minerals. This is because they use some heat to process it.

The end product will vary, but we can assume the bromelain isn’t there in the amounts we want.

ripe pineapple

How to choose a fresh, ripe pineapple:

Personally, I always have a bag of frozen chunk pineapple in my freezer. But during the summer, I love to treat myself to the real deal.

Here’s what I look for in a pineapple:


  • Leafy green stem - Not brown or dry. 
  • Feels heavier than it looks - Fruits that are unripe or past their peak don’t have the same water content. 
  • Nice and firm - It shouldn’t have any give when you press on it.  
  • Green or brown on the outside - Some ripe pineapples actually have green skin! Don’t mistake green pineapples for unripe ones. 

The Best Ways to Enjoy Pineapple

As a juice

If you have interest in the benefits of pineapple juice for weight loss, don’t stop with just pineapple.

Pineapple Juice Benefits for Weight Loss

It’s the perfect sweet fruit to include in green juices. 

Don't believe me?

See for yourself! 

Using a high-power juicer - click for price, add watercress, spinach, lemon, celery, and pineapple.

Or, for great immunity, juice your pineapple with carrots, lemon, and an orange.

And don’t forget to add a sprinkle of turmeric - click for price!

In a smoothie

Pineapples and kale?


Just as with juice, pineapple conceals the flavor of greens beautifully. It might even be more effective than banana.

pineapple smoothie on beach

Plus, you get all of your usual pineapple juice benefits for weight loss in one delicious drink. 

I recommend: 

  • 1 frozen banana 
  • ½ cup pineapple 
  • 2 cups kale, no stems 
  • ½ cup pure pineapple juice 
  • 1 cup almond milk 
  • A few tablespoons Greek yogurt, for smoothness and protein 

Blend the greens and the almond milk first to give it a head start in breaking down.

Note: You should read our article on Best Cheap Smoothie Blenders – The Best Guide to Budget Blenders.

Because pineapple can curdle dairy, add the pineapple juice at the very end, during the last few seconds of blending.

This makes a great light breakfast for weight loss.

In a raw dessert

When you’re trying to lose weight, you suddenly crave everything you cannot have. 

For me, it was key lime pie... Okay, pretty much any pie... I love pie.

pineapple mint pie

​   source

But then, I came across this recipe by Vibrantly Vegan.

Whole, simple dates and nuts (with a touch of cocoa) are run through a food processor to create the crust.

Blending cashews, mint, coconut oil, and fresh pineapple creates a filling much creamier than you’d expect.

Hint: Instead of using water for consistency, as the recipe calls for, use fresh pineapple juice.

In a summery slaw

Years ago, this recipe came into my life via a garden party my friend was hosting.

Here, you use not only the flesh, but the liquid, reaping all of those pineapple juice benefits for weight loss.

This sweet, tangy slaw is the side you’ve been looking for for this season’s barbeque.

It takes the usual suspects, like cabbage, carrots, and scallions.

Meanwhile, the dressing is made with the juice, a little vinegar and oil, as well as any spices you like.

Both the pineapple chunks and the dressing should be added just before you serve.

As a face mask!

I was perusing a number of skincare products recently, noting that a number were boasting about “enzymes” on their label.

Fruit enzymes in skin care are nothing new; this mask - click for price using papaya’s big enzyme, papain, has been a hit for years.

But it begs the question...

...can we do this with the fruit we have in our kitchens? 

I’m proud to report that the answer is yes.

Some swear by pineapple for skin whitening

pineapple face mask

​   source 

I too notice that a homemade pineapple mask gives me a more even tone, keeping summer sun spots at bay. 

There are a few ways you can do this, but simplicity is key.

You don’t need to add a bunch of other ingredients, as pineapple alone works well enough.

First, you can take a little less than a fourth of a pineapple, puree it, and smear it on.

Because it can be thin, you might need to use a brush to apply a thin coat.

Or instead, you can do what I do when I process a pineapple.

Rather than discarding the bottom after I cut it off, I rub the fleshy side all over my clean face and let it sit for 15 minutes. 

It’s almost like having a gentle chemical peel - it even tingles.

​Well as they say...

...all good things must come to an end. 

​That’s all I got today on...

​Pineapple Juice Benefits for Weight Loss

It’s still uncertain whether or not pineapple has a direct effect on the way our bodies create fat.

However, there’s some pretty good evidence that demonstrates benefits which support weight loss, including:

  • Faster muscle recovery 
  • Less joint pain 
  • Reduced inflammation 
  • Stronger immune system 

Not to mention, it’s a whole plant food.

You can never go wrong with that, especially considering how versatile a pineapple is.

And in the end, pineapple is the only dietary way to get plenty of bromelain!

Before you go, I’d love it if you could share your take.

Do you think pineapple juice benefits weight loss?

Do you ever use it in recipes, or do you prefer to just eat it as-is?

​We’d love to read about your story.

Let us all know, and I’ll have more to share shortly.

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