Losing belly fat is often a top weight loss goal. Many people store fat in the abdominal region, and having excess belly fat has been linked to chronic diseases like heart disease and type 2 diabetes (1, 2). For this reason, people are often searching for new strategies to help reduce belly fat. Two foods that are often touted as fat burners are pineapple and ginger. Proponents claim that consuming these foods can help burn belly fat and promote weight loss. This article reviews the evidence behind using pineapple and ginger to burn belly fat.
Do Pineapples Burn Fat?
Pineapples are tropical fruits that are rich in vitamins, minerals and beneficial plant compounds. In particular, they’re high in vitamin C, manganese and bromelain (3). Some research suggests that the nutrients in pineapple may help reduce inflammation and promote weight loss when included as part of a balanced diet.
Bromelain
One of the biggest factors linking pineapple to fat loss is bromelain, a group of digestive enzymes found in pineapple juice and stems. Test-tube and animal studies indicate that bromelain may help protect against obesity and fat accumulation (4, 5).
One 12-week study gave rats fed a high-fat diet either no supplement or bromelain. The bromelain group showed significantly reduced body weight and fat mass compared to the control group (5).
Similarly, a study in obese mice on a high-fat diet found that those given bromelain extract had significantly lower body weight and adipose tissue weight after four weeks on the supplement (6).
Researchers believe that bromelain may help reduce fat accumulation by altering gene expression related to fat storage and metabolism (6).
However, the current research is limited to test-tube and animal studies. More human research is needed to determine if bromelain supplements can help reduce belly fat in humans.
Vitamin C
Pineapples are also a good source of vitamin C, providing 131% of the Reference Daily Intake (RDI) in one cup (165 grams) (3). Some research suggests that getting enough vitamin C in your diet may promote fat burning.
For example, one study showed that adults who consumed more vitamin C burned 30% more fat during moderate exercise than those with low vitamin C intake (7).
Similarly, another study found that taking a vitamin C supplement helped reduce fat mass and waist circumference in obese children (8).
Vitamin C has also been shown to increase levels of carnitine palmitoyltransferase 1 (CPT1), an enzyme that transports fat into mitochondria to be burned for energy (9).
Fiber Content
Increasing fiber intake may be another way that pineapples could reduce belly fat.
Fiber moves through the gastrointestinal tract undigested and helps promote feelings of fullness. Eating more high-fiber foods like fruits, vegetables and whole grains has been linked to decreased body weight and fat in multiple studies (10, 11).
One cup (165 grams) of pineapple contains 2.3 grams of fiber, or about 9% of the RDI for fiber (3).
Adding more high-fiber fruits like pineapple to your diet helps slow digestion and optimize nutrient absorption. This may explain why some studies have found that upping fiber intake could reduce visceral fat and promote weight loss (12, 13).
Does Ginger Burn Fat?
Ginger root is commonly used as a spice and flavoring agent, but it has also been consumed for its health benefits for centuries. Much like pineapple, some research shows that ginger may promote fat loss when included as part of a healthy diet and lifestyle.
Gingerol
Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant effects in the body (14). Chronic inflammation is thought to contribute to obesity and metabolic disorders like fatty liver disease (15, 16).
Some research suggests ginger may reduce inflammation and potentially influence weight regulation.
In one study, rats fed a high-fat diet and ginger powder for four weeks had decreased levels of inflammatory markers compared to a control group (17).
What’s more, the ginger group also weighed less and had less visceral fat than the control group.
However, more studies are needed to understand how ginger and its components like gingerol may impact weight management in humans.
Increased Satiety
Some evidence suggests that ginger could also promote feelings of fullness, which may decrease calorie intake and reduce body weight.
One small study found that consuming a hot ginger drink with breakfast increased feelings of satiety and reduced hunger throughout the day (18).
Another 12-week study explored the effects of a ginger supplement on body weight and satiety in 105 overweight or obese adults. Those taking the ginger supplements reported greater fullness after meals and lost significantly more weight than the placebo group (19).
While more research is needed, ginger and ginger supplements may help support weight loss by increasing satiety and decreasing calorie intake.
Other Potential Benefits
Some other potential ways that eating pineapple and ginger could impact weight loss include:
– Altering gut bacteria: Pineapple and ginger contain prebiotics and anti-inflammatory compounds that may promote the growth of beneficial gut bacteria related to a healthy weight (20, 21).
– Supporting immunity: Pineapple is high in vitamin C and gingerol has antioxidant effects to support immune function, which may promote weight control (22, 23).
– Regulating blood sugar: Compounds in pineapple and ginger could help moderate blood sugar spikes and crashes that can lead to overeating (24, 25).
– Improving cholesterol levels: Both foods have been shown to reduce cholesterol levels, which could aid fat loss (26, 27).
However, more human research is needed.
Do They Really Burn Belly Fat?
Some early research suggests that specific compounds in ginger and pineapple could support fat burning and weight loss. However, most existing research focuses on isolated ingredients like gingerol and bromelain in animal and test-tube studies.
Additionally, most studies assess body weight but don’t specifically measure changes in abdominal or belly fat. More high-quality studies are needed to determine if eating pineapple and ginger specifically helps reduce belly fat in humans.
| Food | Proposed Benefit for Fat Loss |
|---|---|
| Pineapple |
|
| Ginger |
|
Other Strategies to Burn Belly Fat
While adding pineapple and ginger to your diet may offer some potential belly-fat-burning benefits, other strategies are likely more effective for weight loss:
– ** Exercise regularly:** Engaging in regular physical activity can help burn calories and reduce body fat (28). Both aerobic exercise and strength training can be effective ways to lose belly fat.
– **Follow a balanced, calorie-reduced diet:** Losing weight ultimately requires you to burn more calories than you consume. Reducing calorie intake from foods like processed snacks, sweets and sugary drinks supports weight loss (29).
– **Manage stress:** Chronic stress promotes fat storage, especially in the belly area. Finding healthy ways to manage stress levels can aid weight loss (30).
– **Get enough sleep:** Not getting enough sleep has been linked to increased hunger, cravings and weight gain. Aim for 7–9 hours per night (31).
– **Drink more water:** Staying well hydrated supports many aspects of good health, including optimal metabolism and fat burning (32).
For the best results, be sure to pair a healthy lifestyle with a balanced diet rich in fruits, vegetables, lean proteins, whole grains and healthy fats.
Conclusion
Pineapple and ginger contain beneficial compounds that may promote weight loss, including bromelain, vitamin C, gingerol and fiber. However, the current research is limited and primarily focuses on specific compounds found in each food.
For now, no studies confirm that eating pineapple or ginger specifically helps reduce belly fat. Other diet and lifestyle changes likely play a greater role in burning belly fat.
Overall, adding pineapple and ginger to a balanced diet and healthy lifestyle may offer some potential belly fat-burning benefits. But more high-quality studies are needed to confirm this.