Is prickly pear effective for weight loss?
Prickly pear, also known as Opuntia or nopal cactus fruit, is highly valued for its many potential health benefits, including its alleged ability to support weight loss.
Many weight loss enthusiasts claim that prickly pear can help regulate blood sugar, suppress appetite, improve gut health, and speed up digestion. But is any of that true? Can prickly pear really help with weight loss?
The truth is, prickly pear may is likely not a guaranteed solution for weight loss, but there are indications that it could potentially be beneficial in supporting weight management efforts.
To separate fact from fiction, let’s explore what science has to say about prickly pear and how it may contribute to weight management.
Regulating blood sugar
Prickly pear has shown potential in regulating blood glucose levels. Research suggests that some of the compounds found in prickly pear, such as dietary fiber and antioxidants, may play a role in regulating blood sugar levels.
In 1995 a study suggested that prickly pear may have some anti-hyperglycaemic effects (1).
The dietary fiber, and especially pectin, present in the fruit, may have some blood sugar lowering properties (2).
According to a recent systematic review though, the studies we have until now do not show enough evidence that prickly pear can help with blood sugar regulation (3). The cladodes of the plant though, did show more potential for blood sugar management.
So, the scientific evidence that consuming prickly pear may help prevent sharp increases in blood glucose levels, is not strong enough. The cladodes of the plant, or some dietary supplements based on the fruit, may have more significant effects though.
Appetite suppression
Prickly pear contains plenty of dietary fiber. High fiber intake is generally correlated with a lower body weight (4). The high fiber content of prickly pear may help in the suppression of appetite.
Fiber is commonly known to reduce appetite by slowing the movement of food through the gut. This prolongs the release of nutrients, and leads to a more sustained feeling of fullness and reduced hunger.
Cactus fiber can bind to dietary fat and in this way help with weight loss (5). According to the results from a clinical trial from 2012, the participants who took cactus fiber excreted more fat through their faeces.
A study on adolescents showed that higher consumption of fiber is linked to less belly fat and lower inflammation levels (6).
Another study on young people also confirmed these findings (7). According to the results, even small reductions of dietary fiber intake, are correlated with increased body weight in the long term.
Improves gut health
The fiber present in prickly pear can support the health and diversity of the bacteria in your gut. And more ‘good' bacteria in your gut also correlates with a lower risk of belly fat (8).
A recent study from 2022, found that prickly pear polysaccharides can regulate the growth of beneficial bacteria that help support immune function and improve digestion (source).
Furthermore, prickly pear is rich in a compound known as hesperidin, which has been found to possess anti-inflammatory properties, particularly in the gut (9). Hesperidin aids in reducing inflammation and supports the improved functioning of the intestinal barrier (10).
So if you are looking to increase your fiber intake and improve your gut health, prickly pear is a good option.
How to incorporate prickly pear in your weight loss diet?
If you would like to give prickly pear a try, there are a few things you might want to check out first:
Prickly pear side effects
To eat prickly pear safely, make sure the prickles are removed and it is properly cut and prepared.
Prickly pear is generally considered safe for consumption, but there could be some side effects, including:
stomach upset
loose stools
nausea
indigestion
bloating
bowel obstruction from the seeds (rare)
Other related side effects on the digestive system, and allergic reactions are also possible to occur.
Wrap up
Keep in mind, this is not a quick fix for weight loss.
When it comes to weight loss, eating less calories than you burn and being consistent is key, there is no natural way to circumvent that.
Even though prickly pear is unlikely to make a huge difference in the short term, it could help with weight management in the long term.
Other fruits, especially the ones with low sugar content, or vegetables could have similar effects.
It is okay to eat it as part of a balanced meal or snack, but don’t expect too much from the fruit.