Pineapple is a tropical fruit that contains an enzyme called bromelain. Bromelain is thought to have anti-inflammatory properties that may help reduce swelling and inflammation. In this article, we’ll explore the evidence behind the claims that eating pineapple can reduce swelling.
What is bromelain?
Bromelain is a mixture of proteolytic enzymes found in pineapple stems and fruit. Proteolytic enzymes break down proteins. Bromelain is considered a digestive enzyme that helps break down proteins in food. But bromelain has also been studied for its potential health benefits beyond digestion.
Research suggests that bromelain has anti-inflammatory, anti-swelling, anti-clotting and wound healing properties. The enzyme is thought to inhibit cytokines and suppress the production of prostaglandins, both of which are involved in inflammation and swelling responses. This is why bromelain is sometimes recommended for conditions involving swelling and inflammation.
Bromelain research on swelling
Several research studies have specifically looked at whether bromelain can reduce swelling:
- A study in rats with swollen paws found that oral bromelain significantly decreased swelling compared to a control group.
- Another rat study found that oral bromelain reduced swelling caused by snake venom.
- Some human research shows that taking bromelain supplements decreases swelling, pain and bruising in people with injuries or following surgery. However, results are mixed.
Overall, animal and laboratory studies provide stronger evidence for bromelain’s effects on swelling compared to human research so far. More high-quality human studies are still needed.
Food sources of bromelain
The stem and fruit of the pineapple plant contain bromelain. However, bromelain levels are especially concentrated in the pineapple core. That’s because bromelain is most abundant in the inner part of the pineapple, decreasing toward the flesh and skin.
The highest natural concentrations of bromelain are found in raw pineapple, including the core and juice. Canned pineapple and pineapple juice typically have lower bromelain levels because the bromelain activity starts to diminish with processing. Bromelain is also denatured and inactivated by heat, so cooked pineapple contains less active bromelain.
Some sources estimate the bromelain concentration per 100 grams of pineapple:
| Pineapple part | Bromelain concentration |
|---|---|
| Stem | 600-800 GDU (gelatin dissolving units) |
| Core | 500-1500 GDU |
| Flesh | 30-80 GDU |
| Skin | 30-50 GDU |
As you can see, the pineapple core contains the highest concentration of bromelain. The stem is also very high in bromelain. Meanwhile, the flesh and skin have lower levels.
Bromelain dosage for swelling
There is no official recommended bromelain dosage. However, most studies that show benefits against swelling use bromelain doses ranging from 200mg to 2,000mg per day.
For example, research found that taking 800mg/day of bromelain significantly decreased knee pain and swelling after surgery compared to a control group. Another study gave participants 2000mg of bromelain daily after foot surgery and observed less bruising and inflammation.
When looking for a bromelain supplement, liquid lipase units (FIP or gelatin digesting units) indicate the enzymatic activity level of bromelain. One gelatin digesting unit equals about 2.5g of bromelain powder. A supplement with 2,000 GDU would equal around 800mg of active bromelain.
How to use bromelain from pineapple
To get bromelain from food, you can add raw pineapple and juice to your diet. Here are some ideas:
- Drink fresh pineapple juice made from the core and fruit.
- Blend raw pineapple, including the core, into smoothies.
- Chop fresh pineapple with the core into salads, salsas and other dishes.
- Marinate meat in pineapple juice.
- Skewer pineapple chunks with the core and grill.
However, it’s difficult to get therapeutic bromelain doses only through food sources. Supplements can provide concentrated amounts of bromelain. Look for capsules, tablets or powders standardized to 2000 GDU or 500-1000mg bromelain.
Potential side effects and cautions
Bromelain is considered safe for most people when taken in typical doses. Digestive issues like diarrhea and nausea are possible, especially with high doses. Topical bromelain may also cause skin irritation.
People with allergies to pineapple may be more likely to have an allergic reaction to bromelain. Bromelain can also increase the absorption of certain antibiotics, so speak to a doctor if taking antibiotics.
Additionally, bromelain acts as a blood thinner by reducing platelet aggregation. Caution is warranted for people on blood thinners or with bleeding disorders.
Conclusion
Bromelain is an enzyme naturally found in pineapple that has anti-inflammatory and swelling-reducing effects. Research suggests bromelain may decrease various types of swelling when taken as a supplement. Doses of around 500-2000mg per day appear effective.
While more human research is still needed, taking bromelain supplements or eating raw pineapple with the core may be an easy, natural way to potentially reduce mild swelling and inflammation.