Foods with anti-inflammatory activity can often relieve pain and inflammation without the scary side effects possible with drugs like NSAIDs such as celecoxib or ibuprofen. Chronic low-grade inflammation is associated with a range of metabolic problems, including insulin resistance that could eventually develop into type 2 diabetes. It may even play a role in Alzheimer disease. Scientists have discovered a couple of tropical fruits that have surprising ability to fight inflammation, including mangos and pineapples. A pineapple compound called bromelain might be helpful, as one reader discovered by accident. The recent research on mangos is quite exciting.
Mangos to Fight Inflammation:
Researchers at the Illinois Institute of Technology have uncovered a surprising way to fight inflammation and improve insulin sensitivity: eat fresh mangos (Nutrients, Jan. 29 2025). They recruited 48 overweight people and randomly assigned them to eat 100 calories of fresh mangos or an equal caloric amount of Italian ices every day for a month. Two cups of mango provides approximately 100 calories.
The volunteers took a glucose tolerance test at the beginning and close of the trial. In addition, the investigators analyzed their blood for markers of inflammation. When the study ended, those eating mangos had significantly lower levels of insulin in response to the glucose tolerance test. Those in the control group had no changes in their response. The measure of insulin resistance called the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR) was significantly improved among those consuming mango.
The researchers would like to learn more about exactly how mangos fight inflammation. Perhaps they contribute to changes in the microbiota of the digestive tract. However, the current study did not investigate gut microbes.
Fresh Pineapple May Also Fight Inflammation:
Q. For several weeks, I’ve been experiencing moderate thigh and butt pain from osteoarthritis in my back.
I’m getting some moderate relief from meloxicam, an NSAID. But recently I am enjoying additional relief from eating fresh pineapple.
Not only is the pain greatly reduced, I’m able to walk with increased ease, stamina and flexibility. What’s more, the pineapple is delicious.
I remember being given “ananase,” a pineapple derivative, to reduce swelling from an injury to my face decades ago. I assume that the active ingredient in my improvement is ananase, but I can’t seem to find this drug. Do you have any information on ananase?
Pineapple Compound:
A. Ananase is also known as bromelain. In the US, bromelain is sold as a dietary supplement. In one study, this pineapple compound reduced pain and swelling after molar extraction as effectively as the NSAID diclofenac (Journal of Oral and Maxillofacial Surgery, Jun., 2014). People with knee osteoarthritis also got relief from bromelain equivalent to diclofenac in a small, month-long study (Clinical Rheumatology, Oct. 2016).
You may wish to learn about other natural agents with anti-inflammatory activity. You’ll find them discussed in our Guide to Alternatives for Arthritis.
Our podcast interview with Dr. Shilpa Ravella focused on chronic inflammation. It is Show 1325: Recognizing the Ravages of Silent Inflammation.
Citations
- Pett KD et al, "Mango consumption is associated with increased insulin sensitivity in participants with overweight/obesity and chronic low-grade inflammation." Nutrients, Jan. 29 2025. https://doi.org/10.3390/nu17030490
- Majid OW & Al-Mashhadani BA, "Perioperative bromelain reduces pain and swelling and improves quality of life measures after mandibular third molar surgery: a randomized, double-blind, placebo-controlled clinical trial." Journal of Oral and Maxillofacial Surgery, Jun., 2014. DOI: 10.1016/j.joms.2013.12.035
- Kasemsuk T et al, "Improved WOMAC score following 16-week treatment with bromelain for knee osteoarthritis." Clinical Rheumatology, Oct. 2016. DOI: 10.1007/s10067-016-3363-1
