Pineapple's Prebiotic and Microbiome-Healthy Properties

Pineapples are sweet and tasty, but they also offer a host of health advantages. Julia Zumpano, RD, LD, a registered dietitian, explains how this fruit from the tropics improves your microbiota and other nutrients. Pineapples provide 6–11% of the daily required amount of fibre, which helps to improve the regularity and quality of natural bowel movements. They also supply the enzyme bromelain and vitamin C, a potent antioxidant.

1. Textile

Fibre is a vital component that slows digestion, delays the rise in blood sugar after meals, and encourages the growth of gut flora in addition to giving the stool volume and weight. Additionally, it aids in the binding of lipids, which slows the body's absorption of toxins and has a mild laxative effect. Soluble or insoluble fibre serves as a food supply for prebiotics, the good bacteria in the gut. Gel-like soluble fibre disappears in water. The gut microbiota breaks down fermentable soluble fibre to form organic acids that support improved nutrient absorption and colon cell protection. The prebiotic qualities of pineapple by-product liquid fraction from peels and stems were assessed in vitro by encouraging the growth of five probiotic microorganisms, including strains of bifidobacteria and lactobacilli. It was discovered that the liquid portion stimulated the growth of these organisms by raising the synthesis of organic acids and carbohydrates metabolites.

2. Melanin

An enzyme called bromelain is present in the fruit and stem of pineapples (Ananas comosus). It breaks down proteins. Native Americans from Central and South America have been using this naturally occurring antiinflammatory for generations as a medicine. Additionally, it is marketed as a dietary supplement to aid in digestion and promote a normal inflammatory response. Test-tube studies reveal that bromelain has anti-cancer effects in addition to its proteolytic capabilities, since it can stop cancerous cells from growing and from spreading. It is particularly helpful in the treatment of malignant peritoneal mesothelioma, a cancer brought on by asbestos exposure. Pineapple by-products, which include the liquid peel and stem fractions, are a great source of prebiotic substances such as polyphenols and soluble fibres. According to the characterization of these substances, probiotic bacteria such as Lactobacillus and Bifidobacterium grow more rapidly in vitro when the liquid pineapple by-products are used.

3. Calcium

In addition to being a delightful tropical fruit with a snappy texture and sweet flavour, pineapples are also a nutrient-dense food. Nutritionist Lauren Manaker MS, RDN, CPT, and registered dietitian Holly Layer, RD, of the (aptly named) site The Healthy Pineapple explain why this summertime favourite should be on your shopping list all year long. Six to eleven percent of your daily required intake of fibre, as well as calcium, magnesium, phosphorous, potassium, and copper, can be found in one cup of raw pineapple. It also offers a substantial intake of vitamin C and a significant amount of vitamin B6. Pineapple's enzyme, bromelain, has antiinflammatory and analgesic effects. Because it breaks down protein, this is also the reason the fruit functions as a meat tenderizer. This has been demonstrated to alleviate ulcerative colitis and other symptoms of inflammatory bowel disease.

4. Antioxidants

Antioxidants, such as those found in pineapple, help stop the damage caused by free radicals, which can cause cancer and other illnesses. 6–11% of your daily fibre requirements can be found in one cup of pineapple, which is beneficial for maintaining a regular and healthy digestive tract. Our bodies naturally produce inflammation to help fight off infections and diseases, but when it persists over an extended period of time, it can become dangerous. Inflammation in the joints, sinuses, and gastrointestinal system can be reduced with bromelain. Low molecular weight sugars and organic acids like citric and malic found in pineapple stem liquid fraction (PBLF) have prebiotic qualities. Additionally, polyphenols, including coumaric and chlorogenic acids, are present in PBLF. PBLF's antioxidant activity was assessed using the ORAC and ABTS tests.

5. Supplementary Nutrients

Vitamin C, which aids in the production and repair of white blood cells in the body, is also found in pineapples. The immune system employs them as its first line of defence against viruses, infections, and allergies. Prebiotic activity is also increased by the soluble sugars found in pineapples, particularly the fructooligosaccharides (FOS). This is so that after consuming other food sources like sugar, the probiotic bacteria can use these as a carbon source. Pineapple's antioxidants aid in the body's defence against free radicals, which can harm the organism and lead to chronic illness. A balanced diet should include antioxidants in addition to protein, fibre, vitamins, and minerals. Pineapple's digestive enzyme, bromelain, contains anti-inflammatory qualities that help reduce discomfort from injuries or infections. This covers sprains, osteoarthritis, and sinusitis.