Does pineapple juice help with weight loss?

Losing weight is a goal for many people. With so many fad diets and weight loss solutions out there, it can be hard to know what really works. Some claim that drinking pineapple juice can help boost weight loss.

Pineapples are nutritious and may offer various health benefits. This has led some to believe that pineapple juice is a simple solution for weight loss. But is this really the case?

This article reviews the evidence on whether pineapple juice aids weight loss.

Nutrition Facts of Pineapple Juice

Pineapples are low in calories but high in nutrients. An 8-ounce (240-ml) serving of unsweetened pineapple juice contains:

• Calories: 133
• Protein: 1 gram
• Fat: 0 grams
• Carbs: 33 grams
• Sugar: 25 grams
• Fiber: 1 gram
• Vitamin C: 131% of the Daily Value (DV)
• Manganese: 76% of the DV
• Copper: 21% of the DV
• Vitamin B6: 9% of the DV
• Thiamine: 9% of the DV
• Folate: 7% of the DV

Pineapple juice is high in vitamin C and manganese. It also contains disease-fighting antioxidants.

Keep in mind that store-bought pineapple juice may contain added sugars. Be sure to check the ingredient label.

Weight Loss Benefits

Drinking pineapple juice may support weight loss in the following ways:

Low in Calories and High in Fiber

Pineapples are low in calories and high in fiber. An 8-ounce (240-ml) serving of pineapple juice has only 133 calories and 1 gram of fiber.

Fiber moves slowly through your digestive system, keeping you full for longer. Eating more fiber may help reduce calorie intake, which is key for weight loss.

High Water Content

Pineapples are about 85–90% water.

Drinking fluid before meals can help fill you up so that you eat fewer calories. One study found that drinking 16.9 fluid ounces (500 ml) of water before breakfast lowered calorie intake by 13%.

May Reduce Belly Fat

Pineapple juice contains bromelain, a group of digestive enzymes linked to health benefits. Test-tube and animal studies suggest bromelain may help reduce belly fat.

In one study, rats fed bromelain for 6 weeks had significantly lower fat mass in the abdomen. However, human research is needed.

May Suppress Appetite

Some evidence indicates that bromelain may aid weight loss by suppressing appetite. However, current research is limited to animal and test-tube studies.

That said, research in humans indicates that proteolytic enzymes like bromelain may stimulate the release of appetite-reducing hormones like glucagon-like peptide-1 (GLP-1) and peptide YY (PYY).

Higher levels of these hormones are linked to reduced calorie intake.

May Boost Fat Burning

Animal and test-tube studies suggest bromelain increases fat burning and promotes the growth of brown fat. Brown fat burns more calories than other types of fat.

However, human research is needed before strong conclusions can be made.

Other Potential Benefits

Here are some other ways drinking pineapple juice may benefit weight loss and overall health:

May improve digestion.

The bromelain in pineapple juice acts as a digestive enzyme, helping break down proteins into amino acids. This may aid digestion, especially of high protein foods.

May reduce inflammation.

Pineapple juice contains antioxidants and bromelain, both of which have anti-inflammatory properties. Chronic inflammation is linked to weight gain and obesity.

May boost immunity.

Pineapple juice is packed with vitamin C and antioxidants that support a healthy immune system. A strong immune system protects against sickness and infections that may negatively impact weight.

Easy to add to diet.

Pineapple juice is portable and easy to incorporate into a weight loss diet. Enjoy it as a snack, add it to smoothies, or use it in recipes.

Downsides

Despite the potential benefits, some downsides are worth considering:

High in Sugar

If drinking juice to increase weight loss, be mindful of sugar content. While pineapple juice is lower in sugar than many juices, it still contains 25 grams per 8 ounces (240 ml).

Consuming too much added or natural sugar may counteract weight loss efforts. Focus on unsweetened varieties and limit portion sizes.

Lacks Protein and Healthy Fats

Unlike whole pineapple, the juicing process removes fiber, protein, and beneficial fats. While juice contains vitamins and minerals, it lacks the gut-filling and appetite-reducing qualities of solid fruit.

Nutrient Loss During Processing

Juicing leads to some nutrient loss. For example, an 8-ounce (240-ml) serving of pineapple juice contains only 1 gram of fiber, compared to 2 grams in a cup (165 grams) of fresh pineapple chunks.

Given the nutrient loss, drinking juice should not replace eating whole fruits and vegetables.

High in Fructose

Pineapple juice is relatively high in fructose, a type of sugar that may contribute to weight gain when consumed in excess.

Animal studies link high-fructose diets to increased belly fat and obesity. However, more human research is needed.

Dosage Recommendations

Here are some tips for incorporating pineapple juice into your diet:

• Stick to fresh, unsweetened varieties or make your own juice at home.
• Limit intake to 4–8 ounces (120–240 ml) per day for the best health benefits.
• Drink juice alongside meals as a palate cleanser or between meals as a snack.
• Pair juice with protein and healthy fats. For example, add unsweetened Greek yogurt and nuts to a smoothie.
• Avoid excessive intake of fruit juice, which may lead to weight gain.
• Aim for 1 serving or less of 100% fruit juice per day.

The Bottom Line

Pineapple juice contains beneficial enzymes and antioxidants that may aid weight loss and overall health when consumed in moderation.

That said, research directly linking pineapple juice to weight loss is limited. While juice can be included as part of a healthy diet, relying on it alone is unlikely to lead to significant weight loss.

For the best health and weight loss results, eat a balanced diet focused on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats.

Pros	Cons
Low in calories	High in sugar
High in fiber	Lacks protein and healthy fats
High water content	Nutrient loss during processing
May reduce belly fat	High in fructose
May suppress appetite
May boost fat burning
Easy to add to diet

The Bottom Line

While drinking pineapple juice provides some benefits, it should not be viewed as a magic solution for weight loss. For lasting results, pair it with an overall healthy lifestyle.