Is eating the core of a pineapple good for you? A look at its hidden nutritional benefits

November 8, 2025 •

5 min read

Over 50% of a pineapple's weight can end up as waste during processing, often including the core. However, rather than being discarded, is eating the core of a pineapple good for you, and what nutritional value does this often-overlooked part hold? This article explores the health benefits and practical ways to incorporate the core into your diet.

Quick Summary

The fibrous pineapple core is not only edible but also a potent source of nutrients like bromelain, a powerful enzyme with anti-inflammatory properties. When prepared correctly, the core can boost digestive health, increase fiber intake, and reduce food waste, making it a valuable addition to a balanced diet.

Key Points

Bromelain-Rich: The pineapple core contains a higher concentration of the anti-inflammatory enzyme bromelain than the flesh.
High in Fiber: The core's fibrous nature makes it an excellent source of dietary fiber, which aids digestion and bowel health.
Supports Immune Health: The anti-inflammatory properties of bromelain and the presence of Vitamin C help boost the immune system.
Easy to Prepare: The tough core can be softened and made palatable by blending, boiling, or grating into various recipes like smoothies, teas, and salads.
Reduces Food Waste: Utilizing the core is a great way to consume the entire fruit, promoting a more sustainable and zero-waste approach to eating.
Aids Digestion: The bromelain in the core helps the body break down proteins, contributing to better overall digestive function.

Why the Pineapple Core is More Than Just a Tough Center

Many people discard the tough, fibrous core of a pineapple without a second thought, opting only for the sweeter, juicier flesh. This is a missed opportunity, as the core is actually packed with concentrated nutrients that offer a range of health benefits. While its texture is undoubtedly different from the rest of the fruit, a little preparation can unlock its nutritional potential and help you reduce food waste.

The Nutritional Powerhouse: Bromelain

Perhaps the most significant nutritional component found in the pineapple core is bromelain, a complex mixture of protein-digesting (proteolytic) enzymes. While bromelain is present throughout the entire pineapple, its highest concentration is found in the core and stem. Bromelain is not just a digestive aid; research has shown it offers a variety of therapeutic properties, making it a valuable addition to a healthy diet.

Anti-inflammatory effects: Bromelain is well-regarded for its ability to reduce inflammation, potentially helping with conditions like arthritis, sinusitis, and joint pain. Some studies have also explored its effectiveness in reducing swelling and pain after surgery or injury.

Digestive support: As a proteolytic enzyme, bromelain helps the body break down protein, which can improve overall digestion. This can be particularly beneficial for those with digestive discomfort or those looking to optimize nutrient absorption. However, the enzyme's delicate nature means it can be damaged by the high heat used in canning, making fresh pineapple, especially the core, the best source.

Immune system boost: The anti-inflammatory properties of bromelain also support immune function. By regulating inflammatory responses, bromelain helps the body maintain a balanced and effective immune system.

More Fiber Than the Flesh

Another major benefit of consuming the pineapple core is its high fiber content. The fibrous, chewy texture that many find unappealing is a testament to its richness in dietary fiber, including both soluble and insoluble types. Fiber is crucial for digestive health, promoting regular bowel movements and preventing constipation. A high-fiber diet is also associated with other health benefits, such as controlling blood sugar levels and lowering cholesterol. By eating the core, you increase your overall fiber intake from the fruit, contributing to better gut health.

A Rich Source of Vitamins and Minerals

Like the rest of the fruit, the core is also a source of essential vitamins and minerals. It provides a dose of Vitamin C, a powerful antioxidant that protects cells from damage and supports the immune system. Other micronutrients include manganese, which is important for bone health, and copper, which plays a role in energy production and iron absorption.

Core vs. Flesh: A Nutritional Comparison

While both the core and flesh are nutritious, they offer different concentrations of key components. This table highlights some of the primary differences:


Feature	Pineapple Core	Pineapple Flesh
Bromelain Content	Highest concentration	Present, but in lower concentration
Fiber Content	Highly fibrous, excellent source	Contains fiber, but less concentrated
Texture	Tough, woody, and chewy	Soft, juicy, and tender
Sweetness	Less sweet, slightly more tart	Naturally sweet and sugary
Common Use	Often discarded, used in recipes to be blended or cooked	Eaten fresh, canned, or in juices

Creative Ways to Eat the Core

Don't let the core's tough texture deter you. With a little creativity, you can easily incorporate this nutrient-dense part of the pineapple into your diet. Here are some ideas:

Blend into smoothies: This is one of the easiest ways to enjoy the core. Its fibrous texture will be completely pulverized, and its nutrients will be blended seamlessly into your drink. It pairs well with other tropical fruits like banana, mango, or coconut milk.
Make a flavorful juice: Use a juicer to extract the core's vitamins and enzymes. You can mix this potent juice with other fruits or vegetables for a refreshing beverage.
Simmer for tea or broth: Boil the core in water with some ginger or cinnamon to create a spiced, nourishing tea. The resulting liquid can also be used as a flavorful stock for soups or sauces.
Grate into recipes: Use a microplane or grater to shred the raw core. The fine pieces can be sprinkled over salads or yogurt for a nutritious boost.
Create infused water: Add chunks of the core to a pitcher of water for a naturally flavored and hydrating drink.
Cook for softness: Briefly boiling or grilling the core will soften its tough fibers, making it more palatable to chew.

Potential Risks and Precautions

While eating the pineapple core is generally safe and beneficial, there are some important considerations to keep in mind:

Mouth irritation: The high concentration of bromelain can cause a tingling sensation or mild irritation in the mouth, tongue, or lips for some people. This is a common side effect of eating fresh pineapple and should subside quickly.
Excessive fiber: Consuming a very large amount of the fibrous core in one sitting could potentially cause digestive discomfort due to the high fiber intake. It's best to introduce it gradually into your diet.
Drug interactions: The bromelain in pineapple may interact with certain medications, such as blood thinners or antibiotics. If you are on medication, it is wise to consult a doctor before significantly increasing your bromelain intake.
Unripe pineapple: It is crucial to only consume ripe pineapple. Unripe pineapple is toxic and can cause severe digestive issues.

Conclusion

In short, the answer to the question, 'Is eating the core of a pineapple good for you?' is a resounding yes. Beyond its well-known sweet flesh, the core offers a concentrated dose of bromelain, dietary fiber, and essential nutrients that are often needlessly discarded. By finding creative ways to prepare and use the core, such as blending it into smoothies or simmering it for a flavorful tea, you can enhance your diet, improve digestive health, and contribute to reducing food waste. As with any food, moderation is key, and those with specific health conditions should exercise caution, but for most, the pineapple core is a hidden treasure of tropical nutrition.

Visit the National Center for Complementary and Integrative Health for more information on Bromelain.

Frequently Asked Questions

Yes, the pineapple core is completely safe and edible, though its tough and fibrous texture is the reason many people choose to discard it.

Bromelain is a powerful enzyme complex found in pineapples, particularly in the core. It has potent anti-inflammatory properties, aids in digestion, and helps reduce swelling.

Yes, bromelain is heat-sensitive. High temperatures from cooking or canning can degrade the enzyme, so consuming the core raw (e.g., in a smoothie) is the best way to preserve its benefits.

For better digestibility, you can soften the core by boiling or grilling it. For raw consumption, blending it into smoothies, grating it over salads, or juicing it are excellent options.

The core's high fiber content promotes regular bowel movements and gut health, while its bromelain enzymes assist in breaking down proteins, improving overall digestion.

In large quantities, the core's high bromelain content can cause mouth irritation or digestive discomfort. Individuals on blood thinners or other specific medications should consult a doctor before increasing their bromelain intake.

The core is tougher, less sweet, and contains a higher concentration of fiber and bromelain. The flesh is sweeter, softer, and contains more sugar, though both parts are nutritious.