INGREDIENTS

Pineapple: What It Actually Does in Your Body

By Valerie Wright  *  Updated: April 5th, 2026

Pineapple contains bromelain, a group of proteolytic enzymes that break down dietary protein and modulate inflammatory pathways throughout the body. But how much bromelain survives between the fruit and the glass depends entirely on how the pineapple is processed.

What Bromelain Is and How It Works

Bromelain is a mixture of protein-digesting enzymes found primarily in the stem and flesh of fresh pineapple. It works by cleaving peptide bonds in dietary proteins, which helps your gut absorb amino acids more efficiently.


A 2024 review published in Molecules examined bromelain's established biological activities. The researchers found evidence supporting its role in protein digestion, nutrient absorption, relief of digestive discomfort, and potential modulation of gut microbiota balance.¹ The review also noted bromelain's fibrinolytic activity, meaning it may help the body break down fibrin, a component of blood clots.


Beyond digestion, bromelain has documented anti-inflammatory properties. It appears to downregulate certain pro-inflammatory cytokines, which is why it has been studied in the context of sports recovery, osteoarthritis, and post-surgical swelling.


One important constraint: most clinical studies on bromelain use concentrated supplemental doses significantly higher than what you'd get from a glass of pineapple juice.¹ The enzyme is present in fresh pineapple, but the amounts are modest compared to supplement form. That doesn't mean dietary bromelain is useless. It means the effects are subtler and more supportive than therapeutic.

How Pineapple's Vitamin C Works with Leafy Greens

One cup of pineapple juice delivers more than 100% of the daily value for vitamin C. That matters most when pineapple is consumed alongside leafy greens like spinach, kale, or dandelion greens.

 

Here is why. Greens are rich in non-heme iron, the plant-based form that your body absorbs less efficiently than heme iron from meat. Vitamin C improves non-heme iron absorption by converting ferric iron (Fe³⁺) into ferrous iron (Fe²⁺), the form your intestinal cells can actually take up. It also prevents iron from binding with phytates and tannins in the gut, which would otherwise make it insoluble.²

 

This interaction is well-established at the single-meal level. A study in the American Journal of Clinical Nutrition found that the enhancing effect of ascorbic acid on iron absorption is directly proportional to the amount present in the meal, and that roughly 50 mg per meal produces a meaningful effect.³ One cup of pineapple juice contains roughly 100 mg.

 

A practical constraint worth noting: this benefit depends on consuming pineapple and greens together, or at least in the same meal window. Drinking juice hours apart from your greens does not produce the same interaction.

 

Vitamin C also supports collagen synthesis and helps stabilize folate, another nutrient abundant in dark leafy greens. When pineapple and greens are consumed together, the vitamin C acts as a functional bridge that makes the greens' nutrients more available to your body.

What Changes When Pineapple Is Processed

Not all pineapple products deliver the same compounds. Processing method determines what survives.


Bromelain is heat-sensitive. Pasteurization, which most commercial juices undergo, significantly reduces enzyme activity. Canning eliminates it almost entirely. This is well-documented: bromelain is only reliably present in fresh or unpasteurized pineapple.⁴


Vitamin C also degrades with heat and prolonged storage, though not as completely as bromelain. A pasteurized juice retains some vitamin C (and manufacturers often add ascorbic acid back in), but fresh or frozen pineapple preserves more of the original content.


Juicing, even without heat, removes nearly all the fiber. Concentrate processing takes this further by extracting water and concentrating sugars.


None of this makes processed pineapple juice worthless. It still contributes vitamin C, manganese, and potassium. The point is that different formats deliver different things. Knowing what you are getting helps you make that format work harder. Pairing pineapple juice with whole blended ingredients, for instance, reintroduces the fiber and food matrix that juice alone lacks.

Fiber: The Part That Slows Everything Down

One cup of fresh pineapple chunks contains roughly 2.3 grams of fiber and about 16 grams of natural sugar. One cup of pineapple juice contains almost no fiber and about 25 grams of sugar.⁵


That difference matters because fiber controls the pace of digestion. Soluble fiber slows gastric emptying and moderates the speed at which sugar enters your bloodstream. Insoluble fiber adds bulk and supports regular bowel movements. Without fiber, the sugar in pineapple juice absorbs rapidly, which can cause a blood sugar spike followed by a dip in energy.


Fiber also feeds beneficial gut bacteria. When you remove it, you lose a prebiotic function that supports microbiome diversity over time.


This is not an argument against pineapple juice. It is an argument for context. When juice is consumed as part of a blend that includes whole fruits, vegetables, and leafy greens, the fiber from those other ingredients slows the absorption of the juice's sugars. The format of the whole drink matters more than any single ingredient in isolation.

How Pineapple Compares to Other Fruit Bases in Green Drinks

Many commercial green drinks use fruit juice as a base for flavor and sweetness. The most common options are apple, orange, pineapple, mango, and lemon. They are not interchangeable.

Pineapple Mango Apple
Vitamin C per cup (juice) ~100% DV ~50–67% DV ~3% DV
Unique compound Bromelain (protease) Mangiferin (antioxidant) None notable
Enzyme type Protein-digesting Carb-digesting (amylase) None
Non-heme iron support Strong (high vitamin C) Moderate (vitamin C) Minimal
Sugar per cup (juice) ~25 g ~23 g ~24 g
Fiber (whole fruit, per cup) 2.3 g 2.6 g 1.3 g
Common role in green drinks Flavor + enzyme + vitamin C Sweetness + fiber + antioxidant Inexpensive filler/sweetener

 

Apple juice is the most common base in commercial green juices because it is inexpensive, mildly sweet, and blends without overpowering other flavors. But it contributes no unique enzymes, relatively little vitamin C (about 3% DV per cup), and no meaningful interaction with the nutrients in greens. It is, functionally, a sweetener.
 

Pineapple brings bromelain (when unprocessed), significant vitamin C, and manganese. Orange brings vitamin C and folate but higher acidity. Mango contributes mangiferin, amylase enzymes, and soluble fiber when blended whole. Lemon adds very little volume but meaningful vitamin C per squeeze.


The more useful question is not which fruit is "best" but what role the fruit plays in the formula. A fruit base that interacts with the greens, supports nutrient absorption, and contributes its own functional compounds is doing more work per serving than one that simply makes the drink taste acceptable.

Tolerance, Acidity, and Who Should Be Careful

Pineapple is acidic, with a pH between 3.2 and 4.0. For most people this is fine. For people with gastroesophageal reflux disease (GERD), it can worsen heartburn symptoms.⁴


Bromelain can interact with certain medications, particularly blood thinners and some antibiotics. If you take anticoagulants, consult your doctor before consuming large amounts of fresh pineapple or bromelain supplements.⁴


Unripe pineapple contains compounds that can be toxic and cause severe diarrhea and vomiting. Only consume ripe pineapple.


People with kidney disease should be cautious about pineapple's potassium content. A cup of juice contains roughly 300 mg of potassium, which may need to be accounted for in a potassium-restricted diet.


For most healthy adults, a moderate amount of pineapple, whether fresh, frozen, or as part of a blended drink, fits well into a balanced diet. The cautions are specific to certain conditions, not general warnings.

Who Pineapple Works For (and Who It Doesn't)

Pineapple is a good fit for people looking for digestive enzyme support from whole foods, a natural source of vitamin C that pairs functionally with leafy greens, and anti-inflammatory compounds backed by a growing body of research.


It is a less ideal fit for people managing GERD, those on blood-thinning medications who consume it in large quantities, or anyone treating pineapple juice as a standalone daily habit without considering its sugar content. At 25 grams of sugar per cup with minimal fiber, juice-only consumption adds up quickly.


The practical takeaway: pineapple delivers the most when it is part of a system, not consumed in isolation. Its vitamin C makes greens' iron more available. Its bromelain supports protein digestion. Its flavor makes bitter greens more approachable. But those benefits land best when pineapple appears alongside other whole ingredients that fill in what juice alone leaves out.

How to Actually Get More Pineapple into Your Diet

However you work pineapple in, skip anything with added sugar. Fresh is ideal but honestly a pain to process. Frozen chunks blend well and retain most of the fiber and vitamin C. If you go with juice, treat it as an ingredient in something larger, not a standalone drink. Pair it with greens, blend it into a smoothie with whole fruits, or use it as the acid component in a dressing.


The point is not to drink more pineapple juice. It is to let pineapple do what it does best: contribute vitamin C, support iron absorption from greens, and make bitter vegetables easier to stick with over time.

Title

Sources cited in this article:

  1. Manzoor Z, Nawaz A, Mukhtar H, Haq I. Exploring the therapeutic potential of bromelain: applications, benefits, and mechanisms. Molecules. 2024;29(9):2065.
  2. Hallberg L, Brune M, Rossander L. The role of vitamin C in iron absorption. International Journal for Vitamin and Nutrition Research. 1989;30:103-108.
  3. Hallberg L, Brune M, Rossander-Hulthén L. Effect of ascorbic acid on iron absorption from different types of meals. American Journal of Clinical Nutrition. 1989;49(1):140-144.
  4. Pineapple juice: are there health benefits? WebMD. 2024.
  5. Zumpano J. 7 reasons pineapple is good for you. Cleveland Clinic. 2022.
  6. Pineapple juice benefits. Healthline. 2025.

Gut-Healing Meal Plan

Sunrise Blends Morning Blended Green Drinks, Blended Reds, and Bone Broth can be consumed as part of your daily diet, but it can also be used as a powerful tool for a system reset. Some call it a fast, cleanse or detox - whatever you call it, it's a great tool for tapping into our body's intrinsic ability to heal itself. 

A cleanse or detox fast serves two purposes:

  1. Giving your gut a rest. Breaking down food takes a lot of energy, and most of us don't chew our food as well as we should. Most of us eat too close to bedtime and make our digestive systems work when it's supposed to be sleeping (like us). Drinking fresh organic fruit and vegetable juices (ideally blended) and not eating solid food allows your digestive system to rest. Blended fiber is easy on the gut. The body uses the extra energy to repair tissues where your body needs it. This is why people who do a 3-day fast and detox feel amazing, their bodies have done some healing. 
  2. Flush it out. The water and juice you do ingest nourish your system with highly absorbable nutrients, and help flush out the toxins that are released from your muscle and fatty tissues. 

Fat-Soluble Toxins

Fat soluble toxins are often overlooked. People commonly get flu-like symptoms during a detox, and yes, it's because your body is releasing toxins... but, there are better ways to help flush ALL those toxins out and minimize those effects. 

Your body releases toxins from both your muscles and fat stores. Juices and water do a great job of flushing out water soluble toxins. BUT, including gelatinous foods like chia seed, aloe vera juice, flax meal and psyllium will bind to and carry out fat soluble toxins. These foods turn into a gel-like substance in the digestive system, carrying out toxins and reducing the ill effects of detoxification.

Aloe vera juice is not my first choice, but if you like it, you do you! 

There is a great book called the Fat Flush Diet that first introduced me to this concept of fat soluble toxins. It's also where I got the Elixir of Life drink below. Fiber is a cornerstone of the Fat Flush Diet and my gut-healing meal plan. 

RECIPES

Elixir of Life (from The Fat Flush Diet)

  • 1 tbls of unsweetened cranberry juice
  • 1 tsp of ground flax seeds or psyllium
  • 8 ounces of water

Great in the morning. Stir and drink it. You don't want to sip this, it will get gummy if you don't drink it within a few minutes. 

Sipping Bone Broth

There are a few different ways to get this done effectively. If you have the time, making your own bone broth is a great way to control the cost and flavor. If you can handle a bit of prep, it cooks itself in a crockpot. Brown the bones, cover with water, you don't even need to add vegetables if you don't want to. 

Sometimes I don't have the time or storage space to make a ton of bone broth. My bone broth protein powder is a great substitute and has all the benefits of fresh bone broth. 

LEFT COAST BONE BROTH PROTEIN POWDER ON AMAZON

It has glucosamine, chondroitin, gelatin, and collagen, all things your digestive tract and connective tissues need to repair themselves. I like mixing a scoop, 20 grams of protein, with a bit of miso or curry paste, and season to taste. Sip and enjoy. 

Bone Broth Hot Chocolate 

My favorite way to enjoy bone broth in the winter time is making a cup of hot cocoa I can feel amazing about. There are a few different ways to make this depending on your preferences and need to stay low-sugar. 

  • 1.5 cup warmed nut-based milk of choice, diluted with water to the consistency you want
  • 1 tbls cocoa of choice
  • 1 scoop of bone broth protein powder
  • sweetener of choice - keep it low sugar. Allulose is a nice paleo sugar alternative, honey and maple syrup are yummy too. 
  • splash of vanilla
  • up to 1/4 tsp of cinnamon
  • optional pinch of nutmeg

Blend or whisk and love your life. 

Chia Blueberry Smoothie

I love this smoothie because it's blended, so it's still easily digestible, while also filling. Did you know that chia seeds and hemp hearts are both complete plant-based proteins? Hemp hearts have the perfect omega 3-6-9 fatty acid profile for human health. It's the perfect vegan protein combo for smoothies. 

  • 1 cup frozen wild blueberries or (blackberries, blueberries, and raspberries)
  • 2 tbls organic chia seeds
  • 2 tbls organic hemp hearts and/or pumpkin seeds
  • 1-2 tsp vanilla (unsweetened)
  • 1 1/4 cup water

A Nutribullet is great for this single serving smoothie. Pulse to get it going and blend on high for 2-3 min. Add ingredients in their order to prevent the chia from clumping or sticking to the side. Add a little ice to keep it cold while blending if needed.  

THE GUT-HEALING MEAL PLAN

Adapt as needed. As is, this is a great meal plan for a cleanse or short-term digestive reset. However, if you do nothing but add these to your daily meals it will still do wonders for your digestive system. 

Breakfast

8 ounces Sunrise Blends Morning Green Drink

Hot lemon water 

Elixir of Life

8 ounces of HeartBeets

Sipping bone broth

Lunch

Chia Hemp Heart Blueberry Smoothie

8-16 ounces Sunrise Morning Green Drink

 Dinner

Sipping broth

16 ounces Sunrise Morning Green Drink

TIPS FOR HEALING YOUR GUT

  1. This diet is intended for 2-3 days at a time.
  2. After following this meal plan, continue to break your fast every day with blended greens and bone broth. 
  3. You can also skip the fast, and add the bone broth, chia smoothie, and blended greens to your normal diet. 
  4. If the amount of fiber causes digestive distress, start small and build up your daily fiber intake. 

Still have questions? Shoot us an email! support@sunriseblends.co

How To Drink Sunrise Blends Morning Green Drinks

Whether you're filling nutritional gaps while in a calorie deficit or just want to improve your health by addition with blended greens, you're going to love your new daily Green Drink habit. 

There's really no way to screw this up, it's just food.  If you want to get the maximum benefit from drinking your greens, make it the first food that hits your stomach. Drinking on an empty stomach ensures maximum absorption of nutrients, but it will be great for you any time of day. Don't overthink it. 

You should receive your order within 2-5 days. We only ship Monday - Wednesday to ensure you receive your order fresh by Friday. 

When you receive your order: you should receive two 32 ounce bottles or seven 16 ounce bottles. They should be cold and might be partially frozen. 

  1. Put half your order in the refrigerator
  2. Put the other half in the freezer. 
  3. 16oz bottles take a day to thaw. Pints take two days to thaw.
  4. Our pints have about 3.5 servings, and should stay fresh in the fridge for up to 5 days. 
  5. Each 16oz bottle already has additional reverse osmosis purified water and is ready to shake and drink. 
  6. Finish all your blended green drink bottles by day 7, just in time for your next weekly shipment. 

Break your fast with blended greens. This is intended to be the first thing to hit your stomach in the morning, or whenever you break your fast. Drink it about 15 minutes before you eat any other food for maximum absorption and benefit. 

IF you're an intermittent-faster: Our blended greens are PERFECT for intermittent fasting! I often find that the green drink is filling on it's own, and can help me push out my first big meal of the day by a few extra hours. This also works well with paleo and keto diets. 

IF you bought Tropical or Liver Shield Morning Green Drink with pineapple and mango, you shouldn't need to add more juice to it, but if you do, try to keep it under an additional 5g of sugar. 
 
IF you bought Wild Morning Green Drink, it's up to you how much juice you need to add to it to enjoy it, while keeping it under 10 grams of sugar. Over time you will need less and less sweetness to enjoy it. Apple, orange, pear, pomegranate, pineapple and mango all work well. 
 
IF you bought HeartBeets, you can drink these any time. They should stay fresh for 7 days. They make a great pre or post-workout drink, as well as a digestive "prep" drink before your largest meal of the day. Sip it 2 ounces or 8 ounces at a time. Each bottle is a little more than a serving of vegetables. 
We were meant to heal our bodies with greens
  1. The chlorophyll-rich blend strengthens your stomach acid (which is where pathogens and parasites are supposed to die), is naturally alkalizing, and some fascinating new research suggests it can protect against endocrine disruptors with it's high quality omega fatty acids. *Especially significant for women going through reproductive health challenges and/or menopause. (PubMed Central)
  2. Chlorophyll makes the liver more efficient, binding to and carrying toxins out of the body more effectively, as well as preventing a build up of toxins in the liver. 
  3. Omega 3 Fatty Acids in dark leafy greens can help prevent heart disease and stroke, may help control autoimmune disorders, eczema, and inflammatory conditions.
  4. The fiber from the greens creates a gelatinous layer in your stomach which slows the absorption of the glucose in your proceeding meal and keeps blood sugars stable. 

The Benefits of Chlorophyll and Greens Fiber First Thing in the Morning

For many health-conscious individuals looking to enhance their well-being, incorporating natural, plant-based solutions into their morning routine can be a game changer. One such combination, chlorophyll and greens fiber, has garnered attention due to its potential to improve digestion, reduce sugar cravings, and promote overall health. Chlorophyll and greens fiber work synergistically to optimize metabolism, support weight management, and contribute to long-term health.
 
Slowing Carbohydrate Absorption and Stabilizing Blood Sugar. 
Starting your day with a dose of chlorophyll and greens fiber can set the foundation for stable blood sugar levels throughout the day. Chlorophyll, a pigment found in green plants, has been found to slow the absorption of carbohydrates when consumed before meals. This is critical because it helps prevent blood sugar spikes that often lead to energy crashes and sugar cravings later in the day.
 
A study published in Appetite demonstrated that chlorophyll-containing compounds reduced postprandial (post-meal) blood glucose levels, making it easier for individuals to maintain steady energy and avoid the mid-morning energy slump (Linderborg et al., 2016). 

Additionally, greens fiber, which is rich in prebiotics, works in conjunction with chlorophyll to further enhance gut health. Chlorophyll strengthens your stomach acid, which protects against parasites and conditions like GERD or acid reflux. Most people suffer from TOO LITTLE, not too much stomach acid. The fiber in greens helps slow down digestion and stabilizes blood sugar by creating a viscous gel-like substance in the gut that delays the absorption of sugar into the bloodstream. A consistent intake of fiber in the morning promotes satiety, helping us feel full for longer and supporting weight management goals.

Chlorophyll’s Multitude of Benefits: From Skin Health to Recovery
We are familiar with the frustrating reality of changing skin and hormonal imbalances. Chlorophyll offers a natural approach to combating some of these issues. One of the standout benefits of chlorophyll is its ability to support healthy skin. Chlorophyllin, a derivative of chlorophyll, has been shown to aid in the treatment of acne and other inflammatory skin conditions. A study published in The Journal of Clinical and Aesthetic Dermatology found that topical chlorophyllin could significantly reduce the severity of acne and minimize pore size (Shen et al., 2015).
 
But the benefits of chlorophyll don’t stop there. In addition to its role in skin health, chlorophyll has been linked to boosting red blood cell production. By promoting the generation of hemoglobin, it aids in the body’s recovery processes, making it especially beneficial for those who engage in regular exercise or are recovering from illness or injury. 

Bitters and Greens Fiber: Decreasing Sugar Cravings
An additional advantage of greens fiber and chlorophyll is their ability to help control sugar cravings. Bitter compounds found in greens activate specific receptors in the digestive tract, helping to reduce cravings for sweet, high-calorie foods. A systematic review published in Obesity Reviews indicated that regular consumption of bitter-tasting foods is associated with decreased sugar intake and improved insulin sensitivity (Bitterman et al., 2020). This reduction in sugar cravings is essential for those looking to manage their weight and avoid the pitfalls of emotional eating. 
Dandelion greens are one of the most effective bitter greens for this. They stimulate bile flow, support blood sugar regulation, and act as a natural diuretic without depleting potassium. Here's what they actually do in your body.
 
By slowing carbohydrate absorption, boosting red blood cell production, and decreasing sugar cravings, this dynamic duo can be a vital part of your wellness routine. As always, balance and a holistic approach to diet and lifestyle are key to achieving long-term success.
 


References:
  • Bitterman, M., et al. (2020). The role of bitter taste receptors in sugar reduction. Obesity Reviews, 21(4), e13024.
  • Linderborg, K., et al. (2016). Postprandial glucose response after ingestion of chlorophyll-rich foods. Appetite, 96, 45-50.
  • Shen, X., et al. (2015). Topical chlorophyll in the treatment of acne. The Journal of Clinical and Aesthetic Dermatology, 8(12), 19-24.
  • Smith, M., et al. (2019). Chlorophyll: Efficacy and potential benefits in weight management. Advances in Nutrition, 10(6), 851-864.

40 Grams of Protein Before Lunch (without eggs)

Most people think of lunch and dinner when considering their meal prep, but it's pretty darned important that you get enough protein in your mornings too, or whenever your first big meal of the day is. 

Here's how I get 40 grams of protein and 20 grams of fiber in my morning (without eggs):

  • Morning Green Drink
    • 2g Protein
    • .6g Fat
    • 2.5g Fiber

  • Fat flush elixir of life: 1 tbsp flax meal stirred in 8oz water with a splash of cranberry juice or HeartBeets. Drink fast.
    • 1g Protein
    • 3g Fat
    • 3g Fiber

  • Blueberry Chia Smoothie
    • 12g Protein
    • 15g Fat
    • 10g sugar from blueberries
    • 15g Fiber

  • Savory sipping Bone Broth (store bought at 10g of protein per cup, make your own, or try this bone broth protein powder added to a soup base instead)
    • 25g protein
The blueberry chia smoothie can be made ahead of time. It's delicious unblended too, if you'd rather eat it than drink it.