Why Pineapple Is One of the Best Fruits for Your Digestive System

As far as fruits go, buying pineapple can be pretty intimidating—they’re literally covered in little spikes. (How do you even cut a pineapple open without getting one of those pesky pinpricks stuck in your fingertip?) That said, once you’re safely inside, the countless benefits of pineapples become crystal clear, both from a flavor and nutritional POV. This is to fruit what Paris Geller is to Gilmore Girls: prickly on the outside, but with a sweet center that makes it well-worth the effort.

Because it’s a tropical fruit—grown in gorgeous locales such as Costa Rica, Brazil, and the Philippines—pineapple adds fresh, fruity, vacation-flavored vibes to pretty much anything you make: smoothies, fruit salads, burgers, you name it. It also doesn’t hurt that this quintessential summertime fruit is rich in health benefits, too. Rounded up here are five important health benefits of pineapples, explained by registered dietitians Holly Layer, RD of (aptly-named) blog, The Healthy Pineapple, and Lauren Manaker, MS, RDN, LD, CLEC, CPT.

5 health benefits of pineapples

1. They are great for gut health

According to Layer, pineapple can help with digestion and supporting a healthy gut. “Pineapple is unique in that it is our only source of dietary bromelain, which is a digestive enzyme that helps break down protein in foods,” Layer says. “It also contains fiber—about two grams per one cup of cut-up fruit, which also helps with digestion.”

2. They’re hydrating

Another reason why pineapples are such an amazing fruit to snack on during the summer—or any time, if available (or frozen)—is because they have a high water content: between 85 and 89 percent of pineapple is water. You already may know how important it is to stay hydrated; this is one food that can really help.

3. Pineapples contain magnesium, which is good for relaxation

Who knew pineapple can help boost sleep? Indeed, pineapples contain 20 milligrams of magnesium per cup of sliced chunks (about six percent of your recommended daily intake), which benefits the body in a myriad of ways. “Magnesium helps regulate blood pressure, nerve and muscle function, and it transports potassium in the body,” Layer says. An especially good reason to have pineapple for dessert: its magnesium content could help you sleep better.

Additionally, research shows that pineapples contain more melatonin than cherries. According to a 2013 study, researchers found that participants who ate pineapple had a 266 percent increase in melatonin levels. Keep in mind that melatonin is an essential hormone that helps regulate circadian rhythms and sleep.

An especially good reason to have pineapple for dessert: its magnesium content could help you sleep better.

4. They’re a good source of potassium

Another important nutrient pineapples contain is potassium (180 milligrams per cup, aka about seven percent of what you should be getting in a day). “Eating high-potassium foods can help lower blood pressure,” Layer says. It’s also an important electrolyte that assists with muscle and kidney function.

5. They help support a healthy immune system

Because of pineapple’s high vitamin C content—79 milligrams per cup of chunks, which hits your recommended daily allowance in one serving—it’s here to keep a pesky summertime cold from getting in the way of your fun. One study found that children who ate pineapple regularly got sick less than children who didn’t.

Remember: The type of pineapple matters

Pineapple products can come in all shapes and sizes. But according to Manaker, they’re not all created equal; Some may have more benefits than others. “Pineapple can be enjoyed in various forms—fresh, canned, or even cooked, with each form offering different nutritional benefits,” she says. So, let’s break down some of the differences, according to Manaker:

• Fresh pineapple: Fresh pineapple provides the highest levels of vitamins and enzymes since heat from cooking can diminish some of the vitamin C and bromelain content.
• Canned pineapple: On the other hand, canned pineapple, while convenient, often comes with added sugars, making it less nutritionally-dense than its fresh counterpart.
• Cooked pineapple: Cooking pineapple can change its texture and flavor, making it a delightful addition to dishes, but it’s important to note that cooking can reduce its enzyme content, slightly lowering its digestive benefits. However, cooked pineapple can still offer a considerable amount of antioxidants, which are preserved even after heating.

Pineapples and tongue irritation

Although pineapples are pack with health perks, Manaker notes that they can cause light irritation in the mouth or on the tongue, especially in folks who are sensitive to bromelain.

“The bromelain enzyme, while beneficial for digestion, can cause mild to severe oral irritation or discomfort. This includes symptoms such as swelling, tenderness, and a tingling or burning sensation in the mouth,” Manaker says. “Additionally, because pineapples have a high acidity level, frequent exposure can lead to enamel erosion or cavities in sensitive individuals.”

Manaker also points out that those with preexisting allergies may want to take special precaution. “It’s also worth noting that people with certain allergies, especially those allergic to latex, birch pollen, or other fruits, might have allergic reactions to pineapple, ranging from mild oral allergies to severe anaphylactic responses,” she says.

So, how much pineapple should you eat daily to avoid irritation? About a cup or so. “A ‘safe’ recommendation would be to consume about one cup of the cut-up fruit per day, ensuring all the benefits of pineapples without the risk of adverse effects,” Manaker says.

“The bromelain enzyme, while beneficial for digestion, can cause mild to severe oral irritation or discomfort. This includes symptoms such as swelling, tenderness, and a tingling or burning sensation in the mouth.”
—Lauren Manaker, MS, RDN, LD, CLEC, CPT

3 easy ways to try pineapple (besides just eating it raw)

Once you get past the thorny exterior, there’s a lot you can do with pineapple. “I love how versatile pineapple is,” Manaker says. “It’s very sweet, so using it to flavor smoothies and yogurt is an excellent way to eat it. It’s also great with savory dishes, like jerk chicken or with ham on pizza—my favorite kind!” But if you need some more inspiration, here are a few pineapple-forward recipes to try at home.

1. Throw it in your smoothie

Give your green smoothie some natural sweetness by including some gloriously juicy chunks of pineapple. This tropical green smoothie recipe also has kale, mint leaves, coconut water, and lime juice. Think of it as a tall glass of creamy, tropical deliciousness.

2. Work it into your ‘happy hour’

One of our all-time favorite healthy pineapple recipes is Feel Good Foodie’s Lebanese-style fruit cocktail. This alc-free dish features a medley of delicious fruits (including pineapple, obvi) for a refreshing- and nutrient-filled way to spice up your next happy hour.

3. Grill them for added umami

One of Manaker’s favorite ways to serve pineapple is by giving it a good char on the grill. “Grilling slices of fresh pineapple with a brush of dark rum is my favorite summertime dessert. Serve the warm pineapple with a dollop of frozen yogurt and it’s a perfect ending to an al fresco summertime meal,” she says. 

“Grilling slices of fresh pineapple with a brush of dark rum is my favorite summertime dessert. Serve the warm pineapple with a dollop of frozen yogurt and it’s a perfect ending to an al fresco summertime meal.”

4. Make homemade ice cream

Arguably the best way to enjoy pineapple is by making an easy homemade ice cream—think Dole Whip, but really good for you.

“My family doesn’t like fresh pineapple, but they love it when I make a creamy pineapple ice cream-style dessert in my blender,” Manaker says. “It provides my family with important nutrients while satisfying their sweet tooth.”

Try Well+Good’s favorite vegan Dole Whip recipe:

1. Combine 4 cups frozen pineapple chunks and 1 cup coconut milk in a blender. Blend until smooth. (Make it thicker by adding more pineapple chunks; more coconut milk makes a liquid you can drink through a straw.)

2. Once the texture is to your liking, serve in a glass and enjoy. You can save leftovers by freezing it in an airtight container.

Learn how to make a homemade dairy-free pineapple ginger dole whip (in a blender!):