The problems that happen when you eat too much pineapple
Whether served on a fruit platter, grilled with shrimp skewers, tossed over a salad, crushed into salsa, swirled into a smoothie or (contentiously!) topped on pizza, pineapple has become one of the world’s most beloved fruits.
Its vibrant appearance adds tropical flair to any plate and its sweet, tangy flavor also has a sharp, acidic bite that “makes it a staple in both desserts and savory dishes,” says Kristina Cooke, a licensed nutritionist specializing in diabetes treatment and prevention.
And unlike many fruits with short growing seasons, pineapple also has the advantage of being available year-round as a fresh fruit or in canned rings or chunks, "making it one of the most accessible tropical fruits in grocery stores,” says Shelley Rael, a registered dietitian and nutritionist based in Albuquerque, New Mexico.
Here’s why that’s generally a good thing, and why it’s still important to consume the fruit (and its juice) in moderation.
Is pineapple good for you?
No matter where you get your pineapple from, it's a fruit rich in essential nutrients that support immunity, digestion, bone strength and more. One standout nutrient is vitamin C, since "a single cup of fresh pineapple provides over 100% of the recommended daily intake of vitamin C for adults,” says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics. She explains that vitamin C strengthens the immune system, promotes collagen production for healthy skin and joints and neutralizes free radicals that contribute to premature aging and cellular damage.
Pineapple also happens to be one of the richest dietary sources of manganese, with one cup delivering about 75% of your daily needs. Manganese is a mineral that supports bone formation and provides energy.
The fruit also contains plenty of fiber, “which is satiating and can aid in maintaining a healthy weight,” says Cooke. Fiber also supports digestion, helps regulate blood sugar levels “and supports a healthy gut microbiome,” adds Susie.
Another perk of pineapple is that it's rich in bromelain, "an enzyme known for its anti-inflammatory and digestive properties,” says Susie. Indeed, bromelain helps break down proteins and food go down easier. Some research suggests it reduces swelling and supports recovery after surgery or intense exercise.
And the fruit contains a modest amount of vitamin B6 to boot, which plays a role in brain development, mood regulation, energy metabolism and hormone balance.
Is pineapple juice good for you?
Pineapple juice, made by crushing or pressing the fruit, retains many of the same vitamins and minerals of the whole version of the fruit, but it does lose a lot of its fiber in the production process, explains Rael. Since fiber helps slow sugar absorption and supports gut health, its absence makes pineapple juice a less-balanced option than whole fruit.
This also means that pineapple juice has a higher concentration of sugar. “It takes more than one cup of pineapple to make a single serving of juice,” explains Rael.
Pasteurized pineapple juice also tends to have fewer nutrients than its raw counterpart as heat processing can degrade sensitive compounds like vitamin C and bromelain. Some commercial varieties of pineapple juice may also include added sugars or preservatives, further diminishing nutritional value.
Is it OK to eat pineapple every day?
Despite the many benefits associated with pineapple, it's best to enjoy it moderation. One reason for this is that the fruit contains lots of natural sugar and, while significantly better than added sugars, can still contribute to tooth decay, weight gain or blood sugar fluctuations in some individuals. “Those with diabetes should especially take caution in the quantity of pineapple eaten due to its sugar and carbohydrate content," says Cooke. "It's best to pair it with a source of protein and fat to help improve blood sugar regulation."
Overdoing it on pineapple can also lead to digestive issues. While fiber and bromelain support digestion in moderation, too much of either can cause bloating or cramping. And some people experience a tingling or burning sensation on their tongue after eating large amounts of fresh pineapple, adds Susie, which is bromelain breaking down specific proteins in the mucous membranes.
People with certain conditions, such as acid reflux, IBS or sensitivity to acidic foods, may also want to limit pineapple intake “due to the fruit’s higher acid content,” says Cooke. And because pineapple can interact with medications such as blood thinners and certain antibiotics, “it’s a good idea to consult with a healthcare provider if you're on any prescription drugs before you eat too much of it,” advises Susie.
So long as such considerations are kept in mind, she adds "pineapple is a delicious way to satisfy a sweet craving while still nourishing your body."