Digestive enzymes help break down foods into smaller nutrients that the body can absorb and use for energy, growth, and repair.
Various health issues and lifestyle habits can impact enzyme production, which can lead to malabsorption, digestive disorders, and overall poor nutrient utilization.
Let’s look at the vital role of digestive enzymes in gut health and discover how to naturally boost enzymatic activity and aid digestion.
What are digestive enzymes?
Digestive enzymes are specialized proteins that help break food into smaller units that can be absorbed in the small intestine.
Different enzymes are produced and secreted throughout the digestive tract, including the mouth, stomach, and pancreas.
These enzymes work alongside digestive juices such as stomach acid and bile to convert carbohydrates, proteins, and fats into nutrients the body can absorb, metabolize, and utilize.
Enzymes support the effective absorption of nutrients and play a vital role in digestive health by preventing undigested food particles from irritating the gut and helping maintain a balanced environment in the gastrointestinal tract.
Poor digestive health or gastrointestinal diseases, such as celiac disease or Crohn’s disease, can reduce enzyme production or activity, leading to malabsorption and other gut issues.
Watch the video below to learn more about the importance of digestive enzymes in gut health.
How do digestive enzymes work?
Digestive enzymes are catalytic proteins with unique shapes that fit specific nutrients like keys in a lock, enabling their breakdown and absorption.
For example, protease enzymes attach to protein molecules and break the chemical bond between amino acids, releasing them and allowing the body to absorb them and build new proteins.
In contrast, lipase enzymes convert dietary fats into fatty acids and glycerol, which are easier to absorb and metabolize.
Amylase and other carbohydrate-digesting enzymes help digest starches and sugars by breaking the bonds between each sugar unit to form simple sugars like glucose.
Types of digestive enzymes and their roles
There are several digestive enzymes, each aiding in the breakdown and absorption of a specific macronutrient.
Salivary glands in the mouth release salivary amylase, which begins carbohydrate digestion as soon as you start chewing.
Pepsin is the main stomach enzyme that breaks down proteins into smaller amino acid chains. It’s activated by the stomach’s acidity, which also helps unfold proteins for easier digestion.
Additionally, gastric lipase begins fat digestion in the stomach, though most fat breakdown occurs later in the small intestine by pancreatic lipase.
Pancreatic enzymes play a vital role in ensuring nutrients are fully broken down and absorbed. These include amylase for carbohydrates, protease for proteins, and the digestive enzyme lipase for fats.
Certain specialized enzymes target specific foods. For example, the enzyme lactase breaks down lactose, a natural sugar found in dairy products. People with lactose intolerance lack adequate lactase, which can cause bloating, gas, or discomfort after consuming dairy products.
Together, these enzymes are essential for efficient digestion, turning complex foods into simple units the body can use for energy production, tissue regeneration, and overall health.
Signs you may need more digestive enzymes
Common signs you may need more digestive enzymes include uncomfortable symptoms such as abdominal pain, bloating, and gas.
These digestive issues are often caused by partially digested food sitting in the gut, which can lead to fermentation by gut bacteria and nutrient malabsorption.
In addition, a lack of adequate enzyme activity can trigger:
- Abdominal pain or cramping
- Irregular bowel movements
- Pale or floating stools
- Indigestion or heartburn
- Undigested food in stool
- Unexplained weight loss
- Nutrient deficiencies
- Food intolerances or sensitivities
- Heaviness and general digestive discomfort after meals
In most cases, these symptoms are linked to sluggish digestion, a lack of optimal digestive enzymes, low stomach acid levels, or gut microbe imbalances.
However, gut problems can also indicate more serious health issues such as chronic pancreatitis, pancreatic cancer, or pancreatic insufficiency, and it’s vital to consult a healthcare provider if you develop persistent or sudden gastrointestinal issues.
A healthcare provider can evaluate your overall digestive health and assess pancreatic function using imaging tests, along with enzyme analysis through blood and fecal tests.
4 foods high in digestive enzymes
Certain foods are rich sources of natural digestive enzymes, and regularly consuming these options can support gastrointestinal health by improving nutrient breakdown and reducing digestive discomfort.
Here are four foods high in digestive enzymes.
1. Fermented foods
Kimchi and raw sauerkraut, a fermented cabbage dish, are rich sources of lactic acid bacteria.
These healthy bacteria produce several enzymes, including lactase, as well as proteolytic enzymes and amylase enzymes, which help break down lactose, proteins, and carbohydrates.
A study published in Global Advances in Health and Medicine highlights that regular sauerkraut intake is associated with better digestive health, regular bowel movements, and a lower risk of gut discomfort.1
“Fermented dairy products such as kefir and yogurt also contain lactic acid bacteria that partially break down lactose,” explains Dr. Berg, “These dairy products are generally easier to digest and often better tolerated by those with mild lactose intolerance.”
2. Raw vegetables
A wide variety of vegetables contain enzymes, which help the plants grow, develop, and protect themselves from pests.
Consuming these vegetables can assist digestive processes as their natural enzymes help break down certain nutrients, making it easier for the body to absorb them.
Vegetables with the highest concentrations of enzymes include:
- Garlic
- Onion
- Asparagus
- Celery
- Cucumber
- Broccoli sprouts
It’s important to note that heat quickly degrades and destroys enzymes, and it’s best to consume these vegetables raw to fully benefit from their digestive support.
3. Raw honey
Research published in PLOS One found that honey is a rich source of enzymes, often containing a combination of amylase and peptidases, supporting the breakdown of carbohydrates and proteins.2
Because heat can degrade enzyme structures, it’s best to opt for raw, unpasteurized honey. It’s also vital to avoid large servings of honey due to its high sugar and calorie content, which can cause weight gain and trigger blood sugar imbalances.
4. Ginger
Fresh ginger contains zingibain, also known as ginger protease, a proteolytic enzyme that breaks down proteins into smaller peptides and amino acids.
In addition, ginger offers other enzymes, including lipases and amylases, supporting overall digestive functions and nutrient absorption.
This may explain why drinking ginger tea or taking a ginger shot with or after a meal helps ease digestion, reduce bloating, and promote smoother breakdown of nutrients.
How to support healthy enzyme levels naturally
Supporting optimal stomach acid levels and promoting optimal bile flow has various health benefits and may be especially advantageous for those who don’t produce enough enzymes.
Here are four ways to support enzyme levels naturally and improve digestion.
1. Support optimal stomach acidity
Adequate stomach acid is essential for triggering the release of pancreatic enzymes once food enters the small intestine.
Low stomach acid can reduce this signal, leading to weaker enzymatic activity and, consequently, impaired digestive processes and nutrient absorption.
Individuals with low stomach acid can promote digestive function by consuming a diluted apple cider vinegar drink or lemon water with or before a meal. This can help enhance stomach acidity and support digestive enzyme release.
2. Stimulate bile flow
Bile plays a vital role in digesting fats and fat-soluble vitamins as it acts like a detergent and makes fats more soluble. This allows lipase enzymes to easily access and break down large fat molecules into absorbable units.
Unfortunately, many people have a sluggish gallbladder and slow bile flow, often linked to a low-fat diet, which can lead to fat malabsorption, digestive issues, and impaired gut health.
Therefore, it’s vital to consume plenty of healthy fats, such as extra virgin olive oil, beef tallow, grass-fed butter, and oily fish, which stimulate gallbladder contraction and bile release.
In addition, consuming bitter greens such as arugula, radicchio, and endive has been found to stimulate bile flow, which supports efficient fat digestion and helps the body absorb fat-soluble vitamins A, D, E, and K.
3. Slow down at mealtimes
Enzyme release depends on a complex cascade of hormonal signals, adequate stomach acidity, and proper bile flow–all of which require time to activate.
Slowing down at mealtimes and chewing thoroughly gives your digestive system the chance to efficiently break down food, absorb nutrients, and prevent issues such as bloating and indigestion.
4. Practice intermittent fasting
Intermittent fasting reduces meal frequency, which allows the digestive tract time to rest and replenish digestive fluids, including bile, stomach acid, and pancreatic enzymes.
This can improve overall digestive efficiency, support nutrient absorption, and may help maintain healthy enzyme levels over time.
Key takeaways
Digestive enzymes break down carbohydrates, fats, and proteins, allowing the body to absorb these nutrients and use them for energy, repair, and rejuvenation.
Poor digestive health and low enzyme levels can result in nutrient malabsorption, persistent gut discomfort, and a decline in overall health and well-being.
Supporting optimal digestion with raw vegetables, fresh ginger, and fermented foods–all rich in natural enzymes–can help enhance nutrient absorption, reduce digestive stress, and promote optimal gut health.
FAQ
How do I know if I have low digestive enzymes?
Lack of adequate digestive enzymes can lead to stomach pain, irregular bowel movements, food sensitivities, bloating, gas, nausea, acid reflux, a heavy feeling after meals, and nutrient deficiencies.
What foods are high in digestive enzymes?
Fermented foods, fresh ginger, and raw vegetables, such as onion, garlic, asparagus, and celery, are rich sources of natural digestive enzymes that can aid nutrient breakdown and efficient digestive functions. Raw honey also offers various digestive enzymes, but should be consumed in moderation due to its high sugar content, which can trigger blood sugar fluctuations and weight gain.
Can bloating be a sign of low digestive enzymes?
Yes, bloating is a common issue for individuals who don’t produce enough digestive enzymes naturally. Without adequate enzyme levels, food may remain partially undigested in the gut, where it’s fermented by intestinal microbes, which produces gas and causes bloating.
Do digestive enzymes help with belly fat?
While digestive enzymes don’t directly help with belly fat, they can improve nutrient absorption and overall digestion. By ensuring that food is broken down efficiently, enzymes may help prevent bloating and support a healthy metabolism, which can indirectly contribute to a flat stomach.
