Does Pineapple Burn Fat? (According to a Dietician)

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: November 22, 2023
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As a fitness trainer, I'm constantly on the lookout for foods that will help me and my clients lose fat and keep it off.

Knowing that pineapples are high in many important vitamins and minerals required for various physiological functions, I decided to conduct a week-long study on the whole fruit and consult with a dietician to see if it can also help burn fat.

Furthermore, I tested whether eating a slice of pineapple every day during the study would produce visible weight loss results.

Here's everything I've found.

Quick Summary

  • Pineapples can help burn fat as they contain enzymes, minerals, and vitamins that support metabolism, and digestion.
  • Low-calorie consumption, improving metabolism, and helping curb appetite, and promoting hormonal balance are some ways pineapple helps burn fat.
  • Pineapples also boost the immune system, and lower the risk of cancer.

Can Pineapples Help You Lose Belly Fat?

A person holding up a pineapple with an okay sign on his other hand

Pineapples can help you lose belly fat because they contain enzymes, vitamins, and minerals that aid in many cellular functions, such as digestion and metabolism [1].

They are also high in antioxidants, which have been shown to help reduce fatty tissue by inhibiting the production of triglycerides, a type of fat present in the blood [2].

Moreover, a pineapple diet is low in calories, but it is unlikely to help you lose weight quickly.

This fruit may be beneficial for weight loss if combined with a healthy eating plan and regular exercise.

How Does Eating Pineapple Burn Fat?

A chef eating a pineapple

Eating pineapple can help you burn fat by making you eat less, improving digestion, and giving you more energy.

Here are its fat-burning benefits in some more detail.

Lowers Calorie Consumption

Pineapple can assist people in losing weight by reducing calorie intake.

They are a healthier alternative to sweets since they are relatively low in calories but tasty enough to satisfy your taste buds.

Additionally, pineapples contain natural sugars, which research indicates promote short-term satiety, allowing you to eat less throughout the day and avoid cravings [3].

Related: How to Burn More Calories Than You Eat?

Improves Metabolism

Sliced pineapples on a chopping board

Because of its high manganese content,  eating pineapple is one of the best methods to boost metabolism as it may help prevent weight gain.

Manganese has been shown to act as an enzyme activator, which is vital to many biochemical reactions [4].

These natural chemical processes help with metabolism, which is the rate of nutrient absorption within the body.

This is needed to burn extra calories even when the body is at rest.

Enhances Digestion

Pineapples contain a proteolytic enzyme called bromelain that, in studies, has been shown to help digest milk protein and other proteins found in food [5].

"Bromelain helps in better protein digestion and utilization, and thus helps you gain lean body mass. It also helps in mobilizing belly fat."

- Lovneet Batra, Nutrition Expert, Delhi

Proteins have a high thermic effect on the body, so digesting and absorbing them takes more energy, resulting in a higher calorie burn [6].

Also, protein is very satiating and helps rebuild muscles; therefore, digesting and absorbing this macronutrient better might lead to higher metabolism and more lean muscle mass.

Helps Curb Appetite

A person holding the sides of their stomach

Pineapples may help curb appetite because they are loaded with fiber.

According to research, consuming foods high in soluble fiber helps keep your gut healthy and prevent cravings [7].

Furthermore, dietary fibers take longer to digest, making you feel fuller and eat less throughout the day, which can result in belly fat loss [8].

Promotes Hormonal Balance

Pineapples are antioxidant-rich foods that have been shown to help reduce inflammation and protect the cells in your body against free radicals [9].

According to research, having a balance between antioxidants and free radicals can help the body maintain healthy cellular function, hormonal balance, and, consequently, better weight management [10].

Boosts Physical Performance

Because pineapple is composed of 80 to 89 percent water, it promotes hydration, which may improve your concentration, endurance, and workout performance [11].

Also, pineapple contains vitamins and minerals that can give you more energy and has the aforementioned enzyme bromelain, which has been shown to aid in pre-workout and post-workout recovery [12].

Are There Other Health Benefits to Eating Them?

Close up shot of sliced pineapples

There are other health benefits to eating pineapples which include strengthening the immune system and lowering the risks of cancer.

Research suggests that the high content of vitamin C in pineapple helps white blood cells function more effectively, contributing to the body’s stronger immune defense against sickness [13].

Furthermore, pineapples are high in antioxidants, which combat oxidative stress that damage cells, lowering the risk of chronic diseases like heart disease, diabetes, and Alzheimer's [14].

Is It Safe to Consume It Every Day?

Yes, it is safe to consume pineapple every day as long as you don't consume more than the recommended serving size, which is one cup or 165 grams per day [15].

Because pineapple is high in vitamin C, consuming more than one and a half cups per day may cause some minor side effects like nausea, stomach pain, and heartburn [16].

Moreover, researchers found that eating unripe fruit can lead to severe diarrhea while consuming too much causes an allergic reaction and an increased risk of bleeding [17] [18].


What Is the Best Time to Eat Pineapple for Weight Loss?

When it comes to weight loss, the best time to consume pineapple is between meals or about 30 minutes before a meal.

Furthermore, it is most effective at relieving muscle soreness if taken after a strenuous workout.

How Much Pineapple Should You Eat a Day to Lose Weight?

To lose weight, you should eat one cup of pineapple chunks or drink one glass of pineapple juice a day.

Consuming this much pineapple every day can help you burn body fat by boosting your metabolism and decreasing hunger pangs.

References :

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