Is supplementing digestive enzymes for you?
Digestive enzymes have gained a good spot in the limelight lately, both in the holistic and allopathic medical fields. As with all things that become popular in the media, one has to wonder: is it for me, or am I being conned into buying another supplement I don’t need?
Good question, and it is a fair one to ask! So let’s explore what digestive enzymes do and where they come from?
Digestive enzymes are microscopic protein molecules which have their own unique shape and are found all over our bodies. Each enzyme has an ‘active site’ designed to attract and connect with other specific molecules, like a lock and key. Each digestive enzyme has different jobs, but their major role is to break down different types of food molecules so they can be easily absorbed through the gut wall and into the bloodstream for utilisation.
Digestive enzymes fall into three main groups, each of which have different ‘jobs’ and break down different types of nutrients:
Amylases – primarily break down carbohydrates into simple sugars that the body can use for energy
Proteases - primarily break down the proteins in food into amino acids, which the body can then utilise
Lipases – helps the body to process and breakdown fats, oils, and triglycerides
Digestive enzymes are found in various locations throughout the gastrointestinal tract - even in the salivary glands of our mouth. The majority of digestive enzymes are produced by the pancreas, in the stomach and in the small intestine.
Digestion of different nutrients occurs in different places in the body:
Carbohydrate digestion begins in the mouth and is completed in the small intestine
Protein digestion begins in the stomach and is completed in the small intestine
Fat digestion begins in the mouth and is completed in the small intestine
Some of the benefits of digestive enzymes are:
1. Reduced bloating, gas, and diarrhoea
One of the major benefits of digestive enzymes is less bloating and gas after meals. When your body lacks the enzymes needed to break down food, it can lead to undigested bits of food sitting in your intestines, where it can begin to ferment. The fermentation process produces gas that can lead to bloating. Undigested food can also draw water to the colon, leading to diarrhoea or loose stool.
2. Better nutrient absorption
Because digestive enzymes ensure your food is properly broken down, they’re also key in getting your body the nutrients it needs from the food you eat. If you have insufficient enzyme production, you may have nutrient malabsorption, which can lead to deficiencies. This is particularly true for far soluble vitamins such as A, D, E and K.
3. Eases digestion of hard-to-process foods
Whether it’s a meal out at a restaurant, your favourite takeout order, or a special family dinner, taking a digestion enzyme before your meal can help make food more enjoyable, especially if you have a sensitivity to lactose or if your body has a difficult time with a fatty meal.
The last point is probably where all the buzz comes from, when it comes to marketing and trending. Taking digestive enzymes to enjoy foods that our body probably doesn’t actually like! But aside from the recreational marketing, some people can indeed benefit from taking digestive enzymes, together with a healthy diet and lifestyle plan to support digestion in the first place.
Now that we have understood what digestive enzymes are and do, how do we know if we need them?[2]
The first thing to understand is whether or not our body is making enough digestive enzymes, or we are having what is called exocrine pancreatic insufficiency (EPI). In situations when the body is not making enough enzymes and we need to offer some support.
For most people poor enzymatic action in their body, however, is due to their diet, potential prescription medication and lifestyle.
Although I believe that, if necessary, we should try and offer our body support with supplements, I am more interested in creating an environment for the body to thrive in. It is worth mentioning that, although digestive enzymes benefits are noted, there is also not enough and definitive support on their actual benefits, in pill form. [3] For those concerned about taking the enzymes making our own production decrease, or creating dependency on them, science shows that not to be the case and dependency is only considered if our pancreas is not producing enzymes. [4]
Here my top tips to have more enzymatic action in our body naturally:
1. Diet is key! Our food comes with its own enzymes too! These guys are powerful, but also fragile, to heat! Anything above 40 degrees celsius will kill them. And if we think about it: most of our diets are overcooked and processed! Adding more raw living foods into our diet is an excellent way to keep enzymatic action alive and strong and we should consider this as part of a healthy protocol. Although the enzyme-producing organs continue to function over the entire
course of a healthy life, they eventually wear down, especially with the “standard American diet”. Dr. Francis M. Pottenger’s nutritional studies have shown that a regular diet of cooked or canned foods causes the development of chronic degenerative diseases and premature mortality. Professor Jackson of the Dept. of Anatomy, University of Minnesota, has shown that rats fed for 135 days on an 80% cooked food diet resulted in an increase pancreatic weight of 20 to 30%. What this means is that the pancreas is forced to work harder with a cooked food diet. “Although the body can manufacture enzymes, the more you use your enzyme potential, the faster it is going to run out”. This was found by Dr. Edward Howell, who pioneered research in the benefits of food enzymes. An 18 year old, may produce amylase levels 30 times greater than those of an 85 year old person, so living foods will help us in our older years to still digest our favourite food if we have them regularly throughout our lifetime.
2. Exercise daily: Lifestyle is just as important as diet when it comes to digestion, even for the pancreas to produce more digestive enzymes. Studies have shown that just a short workout can increase carbohydrates digesting enzymes (Amylases) in the Pancreas! [5]
3. Chew your food properly! I know my grandmother used to tell me this all the time, and I still need reminding, but chewing is key! Not only do the enzymes in our mouth begin digestion by mixing with the food through the saliva, but they also send a queue to pancreas and stomach that food is on its way and we need to prep the enzymes for further breakdown!
4. Look after your entire gut health, making sure you are feeding the good bacteria too! Though both digestive enzymes and probiotics aid the digestive process, they are not the same. Digestive enzymes are molecules which assist in the breakdown of the foods we eat, whereas probiotics are living micro-organisms which live in our gut and positively affect our body/physiological processes. However, both probiotics and digestive enzymes are vital to our digestive health and perform complementary functions, therefore sometimes you will see digestive enzymes and probiotics included in the same supplements.
Here is a list of foods that are rich in enzymes and also prebiotics; which are out gut bacteria’s favourite foods!
Pineapple, contains the enzyme bromelaine (a protease) which breaks down protein.
Mangoes and Bananas, contain the enzyme amylase, which breaks down carbs from starch.
Papaya, contains the enzyme papain (a protease) that help to digest proteins
Kiwifruit, contains the enzyme actinidain, which helps digest proteins.
Ginger, contains the enzyme zingibain (a protease) which can help to boost the body’s own production of digestive enzymes.
Sauerkraut, is a type of fermented cabbage which is rich in many digestive enzymes.
Kimchi, is a part of Korean cuisine and is made from fermented vegetables. It’s fermented with bacteria of the Bacillus species, and contains enzymes such as proteases, lipases and amylases.
What if you want to add some digestive enzymes into your supplementation? Here is what to look out for:
Broad Spectrum: AK full-spectrum. This means the supplement combines multiple enzymes to cover all your needs instead of having to amass a big, expensive collection of single enzymes. Be sure to look for a combination of enzymes such as protease, amylase, cellulase, and lipase.
Plant Based: The best digestive enzyme supplements will typically use plant-based enzymes. These enzymes help target gut health with low-to-moderate acidity. They can also help relieve stress on your small intestines, making them inherently more effective than animal-based enzymes.
Natural Formulas: Look out for fillers, flavouring and artificial colours.
Look for natural formulas that may include herbs such as ginger, fennel, or peppermint for further digestive support.
Does the company offer some independent research? This is the tough one but, a good rule of thumb is to look for enzymes with science-backed evidence supporting them. A good manufacturer will formulate based on clinical research. You can also check for dietitians or doctors specializing in gut health to back the enzyme you intend to purchase.
If you decide to take some digestive enzymes, whilst working on healing your digestive system, you can take a digestive enzyme (depending on brand and need) before only or before and after your main meals.
Ideally, take a digestive enzyme supplement just before a meal.
I recommend leaving digestive enzymes out on the table where you eat.
Unlikely some supplements, that may take days or weeks of consistent use to see an impact, digestive enzymes get to work right away. They usually begin working within 10 minutes of taking it, which is why it’s best to take it just before your meal for the best results.
It’s best to store your digestive enzymes in a cool, dry place, limiting exposure to moisture. Remember these little guys do not like heat!
Unsure about our digestive health? I always recommend speaking to amazing, nutrition educated, plant-based gastroenterologists, such as Dr Will Bulsiewicz or Dr Alan Desmond.
Always consult your doctor before adding any supplements, if you are taking medication.
[1] https://www.chegg.com/homework-help/questions-and-answers/table-1-table-2-table-3-instructions-breakdown-food-digestive-tract-m-bk-mechanical-breakd-q60476924
[2] https://www.webmd.com/diet/what-are-digestive-enzymes
[3] https://www.health.harvard.edu/staying-healthy/gut-reaction-a-limited-role-for-digestive-enzyme-supplements
[4] https://www.health.com/condition/digestive-health/digestive-enzymes
