How much pineapple juice can you drink a day?
Introduction
Pineapple juice is a tasty and refreshing beverage that many people enjoy. It’s made from the juice of pineapple fruit, which is rich in nutrients like vitamin C, manganese and bromelain. Some of the touted benefits of pineapple juice include improved immunity, digestion and inflammation.
However, there are also some downsides to drinking large amounts of pineapple juice. This includes potential concerns about sugar content, acidity and bromelain reactions.
This article reviews how much pineapple juice you can safely drink per day and provides tips on incorporating it into a healthy diet.
Nutrition Facts of Pineapple Juice
One 8-ounce (240-ml) serving of unsweetened pineapple juice contains (1):
| Nutrient | Amount |
|---|---|
| Calories | 133 |
| Protein | 1 gram |
| Carbs | 33 grams |
| Sugar | 25 grams |
| Fiber | 1 gram |
| Vitamin C | 131% of the Daily Value (DV) |
| Manganese | 76% of the DV |
| Vitamin B6 | 8% of the DV |
| Copper | 6% of the DV |
As you can see, pineapple juice is low in protein, fat and fiber. Its main nutrient contributions come from carbs, vitamin C, manganese and small amounts of vitamins B6 and copper.
It’s very high in natural sugar, with around 25 grams per 8-ounce (240-ml) serving. For this reason, it’s best to consume it in moderation.
Benefits of Pineapple Juice
Here are some of the top evidence-based benefits of drinking pineapple juice:
High in Antioxidants
Pineapples are packed with disease-fighting antioxidants, primarily vitamin C and manganese (2).
One study gave 78 elderly adults either a single dose of pineapple juice or water. Consuming pineapple juice signficantly increased antioxidant levels in their blood for up to 4 hours (3).
Boosting antioxidant levels can help prevent oxidative damage that’s linked to health issues like heart disease, diabetes, cancer and vision loss (4).
May Aid Digestion
Pineapple juice contains bromelain, an enzyme linked to digestive benefits like reduced bloating, gas and diarrhea (5).
Test-tube and animal studies indicate bromelain may also help protect against stomach ulcers, reduce gut inflammation and stimulate digestive secretions (6, 7).
That said, human research is limited. More studies are needed to confirm bromelain’s digestive effects in humans when consumed in normal food amounts (8).
Could Reduce Inflammation
Pineapple juice is a good source of bromelain, which is tied to anti-inflammatory effects. Test-tube studies show bromelain can reduce markers of inflammation and swelling (9).
Some human research indicates similar effects. In one study in children with burns, taking bromelain reduced inflammation, swelling, bruising and healing time (10).
An older study gave adults with acute sinusitis either a bromelain supplement or placebo for 6 days. Bromelain significantly reduced breathing difficulties and inflammation (11).
May Strengthen Your Immune System
Pineapple juice is loaded with vitamin C. Just one cup (240 ml) provides 131% of the DV for this important nutrient (1).
Vitamin C is crucial for immune health. It acts as an antioxidant, promotes the production of white blood cells and helps these cells function more effectively (12).
As such, adequate intake of vitamin C is associated with a reduced risk of respiratory infections like the common cold (13).
Downsides of Drinking Too Much
Despite the potential benefits, there are some downsides to drinking large amounts of pineapple juice daily, including:
High in Sugar
While pineapple juice contains some valuable nutrients, it’s also very high in sugar.
In fact, just 8 ounces (240 ml) provide around 25 grams of sugar (1). That’s almost equivalent to the amount in a 12-ounce (355-ml) can of soda.
Consuming excess added sugars is linked to an increased risk of obesity, heart disease, diabetes and fatty liver (14, 15, 16).
To keep your intake in check, limit yourself to 8–12 ounces (240–355 ml) per day and select unsweetened varieties whenever possible.
Potential Effects on Tooth Enamel
Like other acidic drinks, frequent consumption of pineapple juice could damage tooth enamel over time.
Enamel is the protective outer layer of your teeth. When the acids in pineapple juice reduce enamel pH levels for long periods, demineralization can occur, making teeth more susceptible to decay (17).
To help prevent erosion, avoid swishing juice around your mouth. It’s also best to consume acidic drinks like pineapple juice with a meal instead of on an empty stomach.
Finally, waiting at least 30 minutes after eating or drinking acidic foods or beverages before brushing gives your saliva a chance to naturally remineralize enamel (18).
Contains Bromelain
While bromelain has been linked to health benefits like reduced inflammation, it can also cause side effects in some people.
The most common side effect is diarrhea, which likely occurs because bromelain increases digestive secretions and motility (19).
Bromelain may also interact with certain medications like antibiotics and blood thinners. If you take medications regularly, speak to your healthcare provider before adding pineapple juice to your diet (20).
Some people may experience an allergic reaction to bromelain that includes symptoms like hives, swelling, shortness of breath and anaphylaxis. Discontinue use if any signs of an allergy develop.
High in Potassium
Pineapple juice is naturally high in potassium, providing around 8% of the DV in just 1 cup (240 ml) (1).
For most people this is unlikely to cause problems. However, those with kidney issues need to limit potassium intake, as impaired kidney function can lead to excess levels in the blood (21).
If your kidneys are healthy, potassium-rich foods like pineapple juice are linked to benefits, including reduced blood pressure (22).
Yet, it’s still smart to enjoy it in moderation if you have any concerns about your kidney function.
How Much Can You Safely Drink?
There’s no official guidelines for how much pineapple juice is safe or healthy to drink each day.
However, most health authorities suggest limiting fruit juice to just 8–12 ounces (240–355 ml) per day (23).
This is due to concerns about sugar content, acidity and the lack of fiber compared to whole fruit.
Also keep in mind that main bromelain side effects like diarrhea and interactions with medications are more likely with high intakes.
To maximize potential benefits while minimizing adverse effects, limit intake to 8–12 ounces (240–355 ml) per day. It’s also best consumed alongside meals to help prevent enamel erosion.
Bottom Line
Pineapple juice contains important nutrients and beneficial plant compounds like manganese, vitamin C and bromelain.
Drinking a moderate amount may offer several health benefits, including improved digestion and immunity.
However, it’s high in sugar and may erode tooth enamel if consumed frequently or in large amounts. It may also cause diarrhea or interact with certain medications.
For optimal health, limit pineapple juice to 8–12 ounces (240–355 ml) per day and focus on getting nutrients from whole fruits and vegetables whenever possible.
Conclusion
In closing, pineapple juice can be an enjoyable beverage when consumed in moderation. Up to 12 ounces per day may provide you with nutrients and health benefits, such as improving digestion and immunity. However, keep in mind that pineapple juice is high in sugar and best enjoyed alongside meals to minimize tooth enamel erosion.
Those with kidney issues or taking certain medications may also want to limit their intake. For optimal health, focus on getting the majority of your nutrients from whole fruits and vegetables.