What is the Healthiest Part of Pineapple?

December 10, 2025 •

3 min read

Did you know that the tough, fibrous core of a pineapple is often the most nutritionally potent part of the fruit? When considering what is the healthiest part of pineapple, many people are surprised to learn that it's the center that packs a significant nutritional punch, primarily due to its high concentration of the enzyme bromelain.

Quick Summary

The pineapple core is exceptionally rich in bromelain and fiber, surpassing the flesh in these key nutrients. While the sweet flesh offers valuable vitamins, the core provides concentrated digestive and anti-inflammatory benefits that are often discarded. It is safe to consume when prepared properly.

Key Points

Core is Nutrient-Dense: The fibrous pineapple core is the most nutritionally potent part, especially rich in bromelain and dietary fiber.
High in Bromelain: The core contains a higher concentration of the enzyme bromelain than the flesh, which has powerful anti-inflammatory properties.
Excellent Source of Fiber: It is loaded with fiber, aiding in digestion, promoting bowel health, and helping to regulate blood sugar.
Prepare it Correctly: Because the core is tough, it is best consumed blended in smoothies, juiced, or simmered into a tea.
Reduces Inflammation: The bromelain in the core can help reduce swelling and pain associated with inflammation, injuries, and arthritis.
Supports Digestion: The enzymes help break down protein, easing digestion, while the fiber promotes overall gut health.
Safe and Edible: The core is perfectly safe to eat and should not be discarded, as it offers unique health advantages.

Unlocking the Nutritional Powerhouse: The Pineapple Core

While most people enjoy the sweet, juicy flesh of the pineapple and discard the hard, fibrous core, they are unknowingly throwing away the most concentrated source of the fruit's unique health benefits. The pineapple core is a powerhouse of nutrients, particularly the enzyme bromelain, which has powerful anti-inflammatory and digestive properties. It is perfectly safe to eat, though its tough texture means it is best consumed after proper preparation.

The Health Benefits of Pineapple Core

Pineapple core's high concentration of bromelain and dietary fiber makes it a powerful functional food component. This tough central part is where the pineapple's most active and therapeutic compounds are stored. Incorporating it into your diet can support your health in several ways:

Digestive Aid: Bromelain helps break down protein molecules, which can aid in digestion, particularly after a heavy meal. The high fiber content also helps regulate bowel movements and promotes gut health.
Anti-Inflammatory Effects: Bromelain is well-researched for its ability to reduce inflammation and swelling. It has been shown to aid in recovery from sports injuries and surgery. For those suffering from arthritis, it may help ease joint pain.
Immune Support: The core is loaded with Vitamin C, a powerful antioxidant that supports the immune system. Along with other antioxidants, it helps protect your body's cells from oxidative stress and free radical damage.
Cardiovascular Health: The enzymes and antioxidants in pineapple core, including bromelain, may help support heart health by reducing blood clotting and cholesterol buildup in arteries.

Comparing Pineapple Core, Flesh, and Rind

While the core is the king of bromelain, all parts of the pineapple offer valuable nutrition. The table below provides a quick comparison of the key nutritional differences.


Feature	Pineapple Core	Pineapple Flesh	Pineapple Rind/Skin (Must be processed)
Bromelain Concentration	Highest	Moderate	High (extracted for teas, etc.)
Fiber Content	Highest	Lower	High (not typically consumed directly)
Sugar Content	Lower	Highest	None (in raw form)
Vitamin C	Very High	High	Moderate (when processed)
Texture	Tough and Fibrous	Soft and Juicy	Hard and Spiky (inedible raw)
Best for Consumption	Smoothies, juices, teas, or grated	Raw, grilled, or in desserts	Teas, fermented drinks (tepache)

How to Prepare and Consume Pineapple Core

Because of its tough texture, the pineapple core is not pleasant to eat raw. However, there are several simple and delicious ways to make it part of your diet:

Blend it: The easiest method is to add the core to a smoothie. This breaks down the tough fibers, making all the nutrients easily accessible and digestible.
Juice it: If you own a juicer, you can juice the core along with the flesh for a concentrated, nutrient-dense drink.
Simmer for Tea: Boil the core with water and spices like cinnamon or ginger to create a soothing, anti-inflammatory tea.
Grate it: Use a grater to shred the core into a fine crumble that can be sprinkled over salads, yogurt, or oatmeal.
Grill or Roast: For a softer texture, you can grill or roast pineapple core slices, which brings out a smoky sweetness.

Conclusion

While the sweet pineapple flesh is delicious and nutritious, the tough, often-discarded core stands out as the healthiest part of the fruit due to its high concentration of bromelain and dietary fiber. It is a safe and beneficial addition to your diet when properly prepared, offering significant anti-inflammatory and digestive support. So, next time you're cutting a pineapple, think twice before you toss the core—it's a potent nutritional powerhouse waiting to be unleashed.

Maximizing Your Pineapple's Health Benefits

To get the most out of your pineapple, consider a whole-fruit approach. While the core provides concentrated benefits, the juicy flesh offers a higher quantity of certain vitamins and a more palatable experience. The rind can even be repurposed for healthful teas. By using all edible parts of the pineapple, you can minimize waste and maximize your nutritional intake. Whether blended into a smoothie or simmered for a warm tea, making the core a part of your routine is a simple way to boost your health.

Visit Healthline for more details on pineapple's overall nutritional benefits.

Frequently Asked Questions

Yes, you can eat the hard core of the pineapple. While it is fibrous and less juicy than the flesh, it is safe to consume and is packed with beneficial nutrients like bromelain and fiber. The best way to consume it is often blended in smoothies or boiled into a tea to soften it.

Bromelain is a group of protein-digesting enzymes found in pineapples, with the highest concentration in the core. It is beneficial for its anti-inflammatory properties, its ability to aid digestion by breaking down proteins, and its potential to reduce swelling and pain.

The tough, spiky outer skin (rind) of the pineapple is not meant to be eaten directly. While it contains beneficial compounds and can be used to make tea or fermented drinks, it must be thoroughly washed and processed before consumption. The unripe fruit can also be toxic if consumed in large quantities.

The easiest way to use the pineapple core is by blending it into a smoothie along with the rest of the fruit. You can also juice it, grate it and add to salads or yogurt, or boil it with water to make a nutrient-rich tea.

No, fresh pineapples are generally healthier. The heat from the canning process can destroy or inactivate the enzyme bromelain, which is responsible for many of the fruit's anti-inflammatory and digestive benefits. Fresh pineapple retains its full nutritional profile.

While pineapple itself is low in calories and high in fiber, which can contribute to a feeling of fullness, there is no definitive research proving that it can burn belly fat. Its high fiber content and positive effects on digestion can support overall weight management efforts.

The bromelain in pineapple core has anti-inflammatory properties that may help ease the symptoms of arthritis, particularly inflammatory types. Some studies have shown that bromelain supplements can be as effective as standard pain treatments for conditions like osteoarthritis.