Pineapples are one of the most popular tropical fruits in the world.

They are a good source of many nutrients, such as vitamin C, manganese, copper and folate. Pineapples are also the only source of the plant compound bromelain.

Bromelain is associated with many health benefits, such as enhanced immune function, cancer prevention, improved wound healing and better gut health.

Pineapples are delicious when consumed fresh, but they can also be enjoyed as juice, dried, canned, or as an ingredient in various recipes.

Pineapples have a rough and scaly skin, and develop from a cluster of berries that fuse together around a central, fibrous core.

The flesh of ripe pineapples ranges in color from white to yellow, has a characteristic aroma and a sweet, juicy and tangy flavor.

This is how Pineapple look like 

Nutrition Facts

Fresh pineapples contain 50 calories per 100 grams, which amounts to only 83 calories per cup (165 grams).

They consist of water (86%) and carbs (13%), with almost no protein or fat.

Carbohydrates

The carbohydrates in pineapples are mostly simple sugars, such as sucrose, fructose and glucose. They also contain some fiber.

A cup (165 grams) of pineapples contains 21.7 grams of carbs, and 2.3 grams of fiber, so there are 19.4 grams of digestible (net) carbs in each cup.

The glycemic index value of pineapples can range from 45-66, which is in the medium range.

This means that pineapples should not have any major effects on blood sugar levels, at least not in healthy people.

Fibers

One cup of pineapples contains 2 grams of fiber, almost all of which is insoluble (99%).

These are mainly in the form of cellulose, hemicellulose and pectin.

Insoluble fibers have been linked to reduced risk of type 2 diabetes and healthy digestion.

Vitamins and Minerals

Pineapples are a great source of several vitamins and minerals.

One cup provides 132% of the recommended intake for vitamin C and 76% for manganese.

These are the most abundant vitamins and minerals in pineapples.

1. Vitamin C: An antioxidant vitamin that is required for healthy skin and immune function.

2. Manganese: An essential trace mineral that is usually found in high amounts in fruit, vegetables, whole grains and legumes.

3. Copper: A trace mineral with many important functions in the body, such as being a co-factor in the making of red blood cells.

4. Folate (B9): A member of the vitamin B family, important for tissue growth and normal cell function, and especially important for pregnant women.

Health Benefits of Pineapples

Most of the health benefits of pineapples are attributed to their content of the plant compound bromelain.

However, it should be noted that some of the research is based on bromelain that is obtained from pineapple stems, which contain higher levels of it.

Because the stems are usually not consumed, bromelain supplements (also called “pineapple extract”) may be needed to achieve some of the health benefits.

Improved Immune Function and Reduced Inflammation

The immune system protects our bodies against diseases, fights off harmful microorganisms, and repairs damage.

Test tube studies have shown that bromelain strengthens the immune system and reduces inflammation.

Animal studies have also shown that bromelain may reduce the severity of inflammation, stimulate immune responses, and have beneficial effects in asthma and allergic airway diseases.

Human studies have shown that intake of pineapple, or a bromelain supplement, may shorten the duration of sinus infections, stimulate immune responses, prevent the formation of blood clots and reduce inflammation.

Lowered Risk of Cancer

Cancer is characterized by an uncontrollable cell growth that may invade and destroy the surrounding tissues. It is one of the main causes of death and disability worldwide.

Diets rich in deep-yellow fruit and vegetables have been linked with reduced risk of colon cancer.

Test-tube studies have shown that bromelain may inhibit the growth of cancer cells, as well as drive them to apoptosis (cell death).

Improved Wound Healing

Wound healing is the body’s ability to repair itself after injury, but this process may be interrupted by factors like diabetes, old age and heart disease.

Test tube studies indicate that the bromelain in pineapples may be used to enhance the healing of wounds.

Both fresh pineapple juice and bromelain have been shown to aid wound healing in animal studies, by accelerating recovery and reducing inflammation.

A bromelain-based lotion has been shown to facilitate the healing of skin burns in humans.

Improved Gut Health

The bacteria in our body outnumber our cells 10:1, and most of them reside in the gut. Maintaining a healthy gut flora has numerous health benefits.

Pineapples are usually easily digested by the beneficial gut bacteria, and cause minimal bloating and gas.

Animal studies indicate that pineapples and bromelain may help in the treatment of digestive diseases, such as inflammatory bowel diseases, by reducing gut inflammation and preventing diarrhea.

Bromelain also helps digest proteins, so it may be useful for those who are prone to indigestion following a protein-rich meal, like steak.

  Individual Concerns and Adverse Effects

Most people tolerate pineapples well, but they may cause mouth irritation in some individuals.

Pineapples may also interfere with the function of some medications, and there are some people who are allergic to them.

Mouth Irritation

Some people experience mouth discomfort after consuming pineapples, a harmless condition that should resolve in a couple of hours.

This is caused by bromelain, the protein-digesting enzyme found in pineapple fruit and stem.

Pineapple Allergy and Cross-Reactivity

Pineapples may in some cases cause allergic reactions, with symptoms like itching, rashes, runny nose, abdominal pain, vomiting and diarrhea, and even severe allergic shock.

Individuals who suffer from allergies to latex, birch pollen or grass pollen, may also experience allergic reactions to pineapple, as a result of cross-reactivity.

The cross-reactivity is a result of the body mistaking the proteins found in pineapples for similar allergy-causing proteins found in pollen or latex, causing allergic reactions to the fruit.

Medication Concerns

Individuals taking medication, such as blood thinners, should consult with their doctor before incorporating pineapples or bromelain supplements into their daily routine.

Pineapples are known to prevent accumulation of blood platelets, and may have a blood thinning effect. 

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Despite its popular association with trips to the restroom, fiber is no joke. The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. Unfortunately, fiber consumption is currently at an all-time low, with less than three percent of Americans meeting the recommended intake. 

Fiber is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.

Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom painful and uncomfortable—hence the term “backed up.” Eating too little fiber can make it tough to control blood sugar and appetite because fiber regulates the speed of digestion and contributes to satiety (aka feeling full). There can be too much of a good thing, though. Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. It can also result in uncomfy gas, bloating, and cramping, especially when fiber intake is dramatically increased over nigh.  

 So what’s the magic amount? The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption. To put that into perspective, a young man is supposed to eat the same amount of fiber found in 15 slices of whole-wheat bread every day.

Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it.

But few people are getting enough.

1. Whole-wheat bread

Whole-wheat bread

 

White bread and other refined grains are milled, meaning the outer coating of the grain (bran) has been removed, along with the germ, a tiny part of the kernel that serves as the seed's 'embryo.' Whole wheat retains these nutrient- and fiber-rich elements, so switching from white to whole wheat is a smart nutritional move.
"Making it your go-to will make a big difference in terms of the number of grams of fiber you're getting," says Brown.

2. Corn

We're most familiar with the sunny, yellow version, but corn comes in a rainbow of colors—from pink to blue to black—each with its own special combination of antioxidant nutrients.
A single ear of corn, which is about a half cup of corn kernels, contains 2 grams of fiber. Popcorn is also a terrific—and low-calorie—fiber source, with about 3.5 grams of fiber per three-cup serving.

3. White beans and Black beans

In addition to being rich in fiber, protein, and iron, white beans are one of the best nutritional sources of potassium—1 cup will cover 25% of your daily requirement for this hypertension-fighting nutrient.
Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."

 Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Their dark, rich color signals a high content of flavonoids, plant pigments that are powerful antioxidants. As you add beans and other high-fiber foods to your diet, be sure to drink more water, too, Brown says.

4. Avocado

The creamy flesh of the avocado is a great fiber source; a two-tablespoon serving of avocado has about 2 grams of fiber and an entire fruit contains around 10 grams. Avocados are also an excellent source of mono- and polyunsaturated fats—the "good" kind that can help lower cholesterol and reduce heart-disease risk.

5. Pear

As with most fruits with edible skins, pears are most nutritious and fiber-rich when their skins are left intact. "Keeping the skin on is really important for fiber," Brown says. A medium-size unpeeled pear contains about 5.5 grams of fiber.

6. Raspberries

 

Whether they're ruby-red or blue-black, raspberries are nutrition superstars. In addition to being extra-rich in fiber, one cup will give you about a third of your daily fiber needs—they're also chock-full of powerful antioxidants.
When raspberries aren't in season, buying them frozen is easier on your wallet.

Broccoli

By now we all know that broccoli is very good for you. A member of the cruciferous vegetable family, known for its cancer-preventing properties, this veggie also contains a respectable amount of fiber: You'll get about 5.1 grams in a cup of boiled broccoli.

Apples

When you're talking about apples, the skin's the thing—you've got to leave it on or you'll be missing out on fiber and a host of beneficial phytochemicals.
"Once you take the skin off, you take off a lot of the good stuff that's in there," Brown says. A single regular-size apple contains about 4.4 grams of fiber.

 Health Benefits of Fiber

There's no shortage of research showing how fiber may boost your health. Some of its top potential benefits include:

Blood sugar control: Soluble fiber may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control. 

Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease. 

Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent. 

Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people,  likely because fiber increases feelings of fullness. 

Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes. 

Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent. 

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids. 

Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS. 

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

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