Does pineapple lose weight? Nutritionist explains

According to nutritionist Letícia Rocha, the pineapple loses weight, but this action is not as simple as it seems to be.

As with any healthy weight loss process, a set of factors is needed for the patient to start losing weight naturally.

But, according to nutrition specialist, this tropical fruit has appropriate properties to help dry the belly and thin the waist.

For this reason, we asked Letícia Rocha to explain how this and other benefits of the fruit occur. In addition, the nutritionist teaches how to make the pineapple water and tells what it is for.

All this without counting the healthier recipes made with the pineapple fruit and the production of the super healthy pineapple peel tea. Check out!

Does pineapple lose weight?

“It really depends, it’s not that pineapple works miracles and loses weight by itself, but it helps to eliminate liquids and facilitates digestion”, explains nutritionist Letícia Rocha.

Also according to the nutrition specialist, tropical fruit does away with bloating and swelling, common sensations after meals.

In addition, Letícia explains that this food has a large amount of water and fiber , two substances that increase the feeling of satiety. Therefore, pineapple manages to lessen the feeling of hunger.

However, as mentioned at the beginning of the text, to lose weight with the fruit it is necessary to combine it with other changes in everyday life.

“Pineapple helps to lose weight when used together with a balanced and healthy diet. And, together with some physical exercise, it becomes an ally in this process”, he highlights.

But, best of all, the pineapple fruit is versatile in the kitchen. For example, it can be consumed fresh , seasoned with some spice, in the form of juice, tea and even water.

The only care is in choosing the right times to consume the tropical fruit, which can be an afternoon or evening snack.

“If you think of a food plan in which pineapple substitutes sweets in any meal, it can help and a lot in weight loss, as it offers a healthy snack alternative, well replacing sweets with higher calories”, emphasizes the nutritionist.

How to lose weight with pineapple water?

Health experts teach a simple premise: “Are you hungry? Drink a glass of water! If the hunger doesn’t go away, you really were hungry. If it passes, you were dehydrated!”.

According to Letícia, the consumption of water, whether pineapple or not, can contribute to weight loss.

If taken 30 minutes before meals, “the liquid acts as a satiator, which makes it easier to control appetite and not consume more calories than necessary”, explains the nutritionist.

In addition to hydrating and satiating the body, pineapple water also brings other benefits from the fruit, such as antioxidant , anti-inflammatory and digestive actions .

But of course, it is necessary to understand that water does not have all the beneficial effects of the fruit, as it is only fully utilized through the fresh consumption  of the pulp.

However, “pineapple water helps to improve digestion and prevent problems such as flatulence, constipation and bloating”, he highlights.

How to make?


  • 1 pineapple
  • 1 jar full of ice water.

Preparation method:

Peel the pineapple, sanitize well and cut the pulp into pieces. Then place them in a jar of water, cover it and refrigerate for up to 10 hours.

As the preparation takes a lot of time, you can prepare the pineapple water overnight. “The next day, consume the first glass on an empty stomach and drink the rest of the content throughout the day”, advises Letícia.

What is the effect of pineapple on the body?

If you consume pineapple because it is tasty, you will be happy to know that the fruit is also rich in fiber and vitamins, such as A, C and those of the B complex (B1, B2 and B6), as mentioned by the nutritionist.

In addition, Letícia Rocha mentions the minerals found in the fruit: folate, calcium, phosphorus, magnesium and potassium.

However, of all the substances found in pineapple, the bromelain enzyme is the most prominent.

“It [bromelain] helps reduce inflammation and also contributes to good digestion. And along with the high water content, the fruit becomes a powerful diuretic ”, explains the nutrition specialist.

In addition to these benefits, bromelain also has a mucolytic action. This means that fruit helps dissolve mucus or phlegm from the lungs. ( 1 ) For this reason, pineapple is widely used in the production of pharmaceutical drugs for the treatment of respiratory disorders. ( 2 )

Pineapple composition table

According to the Brazilian Table of Food Composition (TACO), the composition of pineapple per 100 g of the edible part is (3):

CharacteristicsThe amount
Energy (kcal)48,0
Protein (g)0,9
Lipids (g)0,1
Carboidrato (g)12,3
Dietary fiber (g)1,0
Cinzas (g)0,4
Calcium (mg)22,0
Magnesium (mg)18,0
Vitamina C (mg)34,6
Potassium (mg)131

Juice recipes with fruit

There are ways to enhance weight loss with the help of pineapple combined with spices, fruits and vegetables.

In addition, these drinks help to keep the body hydrated and nourished, as “fresh fruit juices with vegetables provide our body with a large part of the necessary vitamins, minerals, amino acids and enzymes”, explains Letícia Rocha.

Also according to the nutritionist, the juices should be consumed soon after preparation, so as not to oxidize and lose their properties.

Check out some juice recipes and their respective benefits below!

pineapple and ginger

While pineapple eliminates retained fluids, ginger acts by speeding up metabolism (Photo: depositphotos)

According to the nutrition specialist, the combination of pineapple and ginger can speed up metabolism , as the fruit is diuretic and the root is considered thermogenic.

Thus, this juice has “the ability to stimulate the metabolism to use fat, preventing weight gain.”


  • 2 slices of pineapple
  • 1 piece of approximately 3 cm of ginger cut into cubes
  • 300 ml of water
  • Sweetener to taste.

Preparation method:

Place all ingredients in a blender, blend well and serve, without straining, in a glass with ice. Letícia explains that this recipe yields one to two servings.

Pineapple, cabbage and lemon

This version of pineapple juice has the benefits of lemon and kale .

While citrus fruit is rich in vitamin C, boosting immunity and aiding digestion, vegetables are a source of calcium, magnesium and antioxidant enzymes. Therefore, “cabbage has the function of detoxifying the body , balancing the intestinal transit.”


  • 1 medium pineapple
  • 2 cabbage leaves
  • 1/2 liter of water
  • lemon juice
  • Sugar or sweetener to taste.

Preparation method:

Put all items in a blender and blend well. Then strain the juice and serve it chilled.

pineapple and mint

In addition to the properties of pineapple, this juice also brings the beneficial effects of mint. This vegetable “helps to detoxify the body, is anti-inflammatory and helps in the digestion process. In addition to helping to reduce colic and gas”, stresses the nutritionist.


  • 1 ripe pineapple
  • 10 mint leaves
  • 1 liter of water
  • 10 ice cubes
  • Sugar or sweetener to taste.

Preparation method:

First, peel the pineapple and cut it into pieces. Then, blend in a blender along with the mint leaves.

Then add water, five ice cubes and sweetener. Beat for 3 minutes.

Finally, put the remaining ice cubes in a jar, pour in the juice and help yourself.

How to use fruit with cinnamon?

Another way to use pineapple fruit is to grill it and sprinkle cinnamon on top.

According to Letícia Rocha, in addition to being a tasty dessert, this recipe also speeds up metabolism, has antioxidants and has anti-inflammatory properties.

What is pineapple peel tea for?

For the nutritionist, the pineapple peel has as many nutrients and fiber as the fruit pulp. For that reason, it should not be discarded.

In addition, this part of the fruit also has the enzyme bromelain, which helps in the digestion process. ( 1 )

“But, before preparing a recipe with the fruit peel, it is important to do the correct cleaning. In this case, the most used disinfectant is chlorine or hypochlorite (chlorine in water)”, alerts Letícia.

The specialist even teaches how to do the process correctly, before preparing the tea. Follow the nutritionist’s guidelines and then check the recipe:

  1. The first step is to wash the fruit under running water, use a brush suitable for food
  2. Then prepare the water with hypochlorite in the proportion of 2 tablespoons of sodium hypochlorite in 1 liter of water
  3. Then let the skins soak
  4. Wait 20 minutes and rinse in fresh water.

tea recipe


  • 150 ml of water
  • 1 pineapple peel.

Preparation method:

With the skins already sanitized, bring the water to a boil. Cut the outside of the fruit into small pieces and place them in boiling water.

Wait for the tea to be ready after 10 minutes of boiling. And then, turn off the heat, cover and let it cool down a bit.

Finally, strain and add honey or sweetener (optional), drink the tea still warm and enjoy its benefits.

Using the peel in the juice

Another recipe that can be made with pineapple skins to help with weight loss is juice. See how to do it according to the nutritionist’s guidelines!


  • 1 pineapple peel
  • 1l of water
  • Sugar or sweetener to taste.

Preparation method:

Start by sanitizing the skins as previously taught and only then place them sliced ​​in a blender with half a liter of water.

Shake well, strain and return the contents to the device. Beat it once more with the rest of the water, serve and place the sugar or sweetener available for those who wish to enjoy it. Drink right away.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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