What's the Best Way to Get Bromelain?

November 18, 2025 •

3 min read

According to the National Institutes of Health, bromelain is a group of enzymes derived from the pineapple plant, primarily from its stem and fruit. For those wondering what's the best way to get bromelain, the primary methods involve consuming fresh pineapple or taking concentrated dietary supplements. Choosing the right source depends on your specific health goals and desired intake levels.

Quick Summary

The best way to obtain bromelain depends on your health needs, with fresh pineapple offering modest amounts, while concentrated supplements provide higher, more focused intake levels. Pineapple's stem and core contain the highest natural concentrations, but processing and heat destroy the enzymes. Supplements are dosed in GDUs for specific effects, such as reducing inflammation or aiding digestion.

Key Points

Supplements for Potency: For potential therapeutic benefits like reducing inflammation or addressing joint discomfort, high-potency, standardized bromelain supplements are often considered more effective than food.
Fresh Pineapple is Best for Food: To get any active bromelain from food, consume fresh, raw pineapple, as the enzyme is destroyed by heat from cooking or canning.
Concentration is Highest in the Stem and Core: The pineapple stem contains a higher concentration of bromelain than the fruit, making it a primary source for commercial supplements.
Intake Levels Matter for Targeted Effects: Bromelain potency is measured in GDUs (gelatin-digesting units), and certain applications may require higher levels typically found in supplements.
Supplements Offer Consistency and Convenience: Unlike food, supplements can provide a consistent, measurable amount of bromelain that is not affected by preparation methods.
Consider Digestive Tolerance: Bromelain can cause mild digestive side effects like diarrhea or stomach upset in some individuals, particularly with higher intake levels.
Consult a Doctor Before Supplementing: Due to potential interactions with blood-thinning medication and other drugs, always consult a healthcare professional before considering a bromelain supplement.

Supplements vs. Whole Food Sources

When exploring the best way to get bromelain, the choice boils down to dietary intake from pineapple versus concentrated supplements. Each method offers a distinct approach to leveraging bromelain's health benefits, with significant differences in potency, intake levels, and cost.

Bromelain from Fresh Pineapple

Eating fresh pineapple provides a natural and delicious way to consume bromelain, but the amount is far lower than in supplements. The enzyme is found throughout the plant, but the highest concentration is in the stem and core. However, consuming pineapple flesh alone does not deliver levels sufficient for significant anti-inflammatory or digestive effects. This is because bromelain is highly sensitive to heat, and cooking, pasteurizing, or canning the fruit will destroy the enzyme. For this reason, canned pineapple contains negligible levels of active bromelain.

Bromelain from Dietary Supplements

For those seeking a more potent and measurable intake of bromelain, supplements are the most effective option. These are typically derived from the pineapple stem, which is a richer source of the enzyme than the fruit. Supplements provide standardized, concentrated amounts measured in gelatin-digesting units (GDU), a measure of enzymatic activity. This allows for focused intake, particularly when targeting specific health issues such as osteoarthritis or sinusitis, where higher levels may be desired for a potential effect. Oral supplements are widely available in capsule, tablet, or powder forms.

Factors to Consider for the Optimal Source

To determine the best way to get bromelain, consider your health objective. If you are simply looking for a nutrient-rich fruit with mild digestive benefits, fresh pineapple is an excellent choice. However, if you are targeting specific conditions like chronic inflammation or intense post-workout soreness, a standardized supplement is likely necessary to achieve sufficient and consistent intake levels.

A Comparison of Bromelain Sources


Feature	Fresh Pineapple	Dietary Supplements
Potency	Low to moderate; varies by pineapple part.	High; standardized and concentrated.
Consistency	Inconsistent intake due to natural variation.	High consistency and measurable intake (GDU).
Targeted Benefits	General digestive aid with mild anti-inflammatory effects.	Can provide levels for targeted conditions like joint pain.
Convenience	Must be eaten fresh; cutting and preparation required.	Easy to take in capsule or tablet form; no preparation.
Cost	Generally affordable, but high-quality fresh fruit can vary.	Variable price depending on brand, potency, and quantity.
Heat Sensitivity	Enzyme is destroyed by heat; unsuitable for cooking.	Preserved in capsule or enteric-coated form; not affected by cooking.

How to Maximize Your Bromelain Intake

For those who prefer a natural intake, incorporating fresh pineapple into your diet is the best starting point. Be mindful to consume the fruit raw to preserve the heat-sensitive enzyme. Adding the fibrous core to smoothies or juice blends is a way to boost your intake, as the core contains a high concentration of bromelain. However, it is crucial to recognize that even with a high-pineapple diet, you may not reach the levels typically found in supplements.

For more focused purposes, supplements offer controlled intake. Some products are enteric-coated to ensure the enzyme survives the stomach's acidic environment and is absorbed in the small intestine. Studies on joint pain and inflammation have shown potential improvements with specific amounts. It is always advisable to consult a healthcare provider for personalized guidance, especially since bromelain can interact with certain medications.

Potential Side Effects and Interactions

While generally well-tolerated, bromelain can cause side effects, most commonly mild gastrointestinal issues like diarrhea and stomach upset. As it possesses anti-clotting properties, it should be used with caution by those on blood-thinning medications or before surgery. Allergic reactions, particularly in those with sensitivities to pineapple, latex, or certain pollens, are also possible.

Conclusion: The Final Verdict on Bromelain Sources

Ultimately, there is no single 'best' way to get bromelain; the ideal method depends on your individual needs. Fresh pineapple is a delicious and healthy dietary choice for general wellness and mild digestive support. However, for potential therapeutic applications aimed at reducing significant inflammation, swelling, or improving specific conditions, high-potency, standardized dietary supplements are often considered a more reliable option. The choice between food and supplements depends on your health goals, desired potency, and convenience.

For more detailed information on bromelain's health benefits, a review from the National Center for Complementary and Integrative Health can provide further insight.

Frequently Asked Questions

No, canned pineapple contains negligible amounts of active bromelain because the enzyme is destroyed by the high heat used during the canning and pasteurization processes.

This can depend on the desired effect. For digestive aid, taking bromelain with food is often suggested. For potential systemic effects like reducing inflammation or swelling, taking it on an empty stomach is sometimes recommended.

Bromelain from the stem is typically more concentrated and often used for supplements, while fruit bromelain is less potent. The enzyme is present in both, but commercial supplements almost always use the higher potency stem-derived version.

Common side effects can include mild gastrointestinal discomfort, such as diarrhea or stomach upset. It can also increase the risk of bleeding, especially when combined with blood thinners, and may cause allergic reactions in some individuals.

Some studies suggest that oral bromelain may help reduce pain, swelling, and stiffness associated with osteoarthritis, particularly of the knee and shoulder. Consulting a healthcare professional is advisable.

Bromelain potency is typically measured in gelatin-digesting units (GDU) per gram. Higher GDU values can indicate greater enzymatic activity.

Look for supplements with a standardized GDU count, certifications from recognized organizations, and clear ingredient information. Consulting with a healthcare professional can also help guide your choice.