If you suffer from bloating or have trouble digesting certain foods, you may have considered using digestive enzymes. With so many options, finding the right digestive enzymes can seem overwhelming.
This article explains what digestive enzymes are, how they work, and what to look out for so you can choose the best one for your digestive needs.
What are digestive enzymes?
Digestive enzymes are substances naturally produced by the body to help break down food.
In fact, enzymes are released into your saliva as soon as you start chewing. As food passes through the digestive tract, enzymes continue to break down proteins, fats, carbohydrates, and other large nutrients. This process occurs primarily in the stomach, small intestine, and pancreas.
Supplemental digestive enzymes work similarly. It helps break down nutrients into smaller, more easily absorbed molecules. For many people, taking digestive enzyme supplements can help reduce bloating by minimizing the fermentation that can occur when nutrients are not fully digested. This fermentation process traps gas, which can cause bloating and discomfort.
Types of digestive enzymes
There are several types of digestive enzymes, each with a specific role. Some break down proteins, while others help digest the lactose found in dairy products. To find the best digestive enzymes for you, consider the types of foods you need to help digest.
Here’s an overview of how different types of digestive enzymes can help.
enzyme that breaks down proteins
Digestive enzymes from the protease family help digest proteins into building blocks called amino acids.
Breakdown occurs in the pancreas, allowing the amino acids to be absorbed in the upper part of the abdomen, called the duodenum. Amino acids are typically considered markers of protein quality and are essential for many important functions, including muscle and tissue repair.
There are different types of proteases for protein digestion, including:
Protease Bromelain Papain
enzyme that breaks down carbohydrates
Amylases are a group of enzymes that help break down starch into sugars such as glucose. Starch is primarily found in breads, cereals, and root vegetables such as corn, rice, and potatoes.
Starch has a complex molecular structure, which makes it difficult for some people to digest. Certain types of starch, known as resistant starch, are poorly digested and can cause fermentation in the colon, causing bloating.
The amylase family of digestive enzymes works to break down starch into simple sugars that can be used for energy. Amylase release typically begins in the mouth via saliva and continues in the pancreas.
There are various types of amylase, including:
Glucoamylase Alpha-galactosidase Invertase Diastase
enzyme that breaks down fat
Lipase is the main digestive enzyme that breaks down dietary fat. It works by digesting fat and turning it into simpler forms known as free fatty acids, which are compounds that help provide energy to tissues in the body. Lipase does most of the heavy lifting in the pancreas, but it is also secreted in the mouth and stomach.
Completely digesting dietary fat is important for a variety of reasons. For one, fat-soluble vitamins such as vitamins A, D, E, and K rely on lipase to be released into the body’s tissues for use. Poor fat absorption can also lead to more serious gastrointestinal problems such as diarrhea and steatorrhea.
enzyme that breaks down fibers
Despite their health benefits, many dietary fibers are difficult to digest and can cause bloating in many people. Fortunately, different types of enzymes make fiber easier to digest.
For example, the digestive enzyme cellulase helps break down cellulose, the indigestible fiber that makes up the cell walls of high-fiber fruits and vegetables, into easily digestible sugars.
Another example includes beta-glucanase, an enzyme that breaks down beta-glucan, a soluble fiber that makes grains like oats and cereals difficult to digest.
Enzyme that breaks down lactose
Lactase helps break down lactose, the milk sugar found in dairy products that can cause bloating and discomfort. For most people, dairy indigestion is not a major health threat. But if you find yourself avoiding dairy products because of gastrointestinal discomfort, you may be lacking in important nutrients like calcium and vitamin D.
Interestingly, about 70% of adults are deficient in lactase, which is why unpleasant bloating is common after eating dairy products. Fortunately, if you suffer from bloating after eating dairy products, taking a digestive enzyme supplement that provides lactase can help.
What to look for in a digestive enzyme supplement
Digestive enzyme supplements support better digestion and nutrient absorption. With so many options out there, it’s important to understand what constitutes a quality supplement. Here’s a breakdown of the things to consider:
clinically supported
When choosing a digestive enzyme, look for one that is backed by clinical research. Clinical support ensures that the product has been tested and proven effective for its intended use. Look for clinical studies known as the “gold standard.” This compared the product to a placebo and was done in a double-blind manner (i.e. both the participant and the researcher did not know which product they were taking), with participants placed into the following groups: refers to studies with random assignment. Minimize bias. In a randomized, double-blind clinical trial, Flutterme was compared to a placebo in 19 healthy adults who suffered from occasional bloating. It was shown that
advantage
Not all digestive enzymes are created equal, so it’s important to choose a formula that addresses your specific concerns.
For general digestive support, look for a broad-spectrum or comprehensive digestive enzyme blend that includes proteases, lipases, and amylases to break down proteins, fats, and carbohydrates. Certain types of these enzymes help break down certain hard-to-digest items, such as fiber.
Flatter Me contains a blend of 18 digestive enzymes that break down all food groups to reduce bloating and support nutrient absorption. Flutter Me Extra Strength provides 50% more digestive enzymes to better support difficult-to-digest foods and people who need additional enzymes (as we naturally produce fewer digestive enzymes as we age) support may be required). Flutter Me Plus contains Flutter Me 18 Digestive Enzyme Blend and two clinically researched probiotic strains to support gut health, improving regularity and reducing bloating. Flutter offers me the benefits.
material
A quality digestive enzyme supplement should contain a comprehensive blend of enzymes that can break down a variety of foods. Look for products like:
Protease: Breaks down proteins into amino acids. Amylase: Helps digest carbohydrates. Lipase: Breaks down fat. Cellulase: Helps break down fibers from plant cell walls. Lactase: Helps digest lactose found in dairy products. Bromelain and Papain: Natural enzymes from pineapple and papaya that aid in protein digestion.
Taking supplements containing a variety of enzymes can help ensure that your entire diet is processed, improving nutrient absorption and reducing digestive discomfort.
efficacy
Enzyme potency is measured in units of activity, such as HUT (hemoglobin units tyrosine base) for proteases and FIP (fungal lipase units) for lipases. Potency determines how effective an enzyme is at breaking down certain nutrients into smaller forms that are easier to digest. It is important to check the label of your digestive enzyme product to make sure it contains these units. Because this is what really shows what the enzyme is capable of.
certification
Third-party certifications like the Clean Label Project are an important independent measure of the quality of digestive enzyme supplements.
The Clean Label Project is a nonprofit organization that independently tests all HUM products for hundreds of environmental and industrial contaminants, including heavy metals, pesticides, and plasticizers. Their certification ensures that the supplements have undergone rigorous third-party testing and meet high standards for purity and safety.
final thoughts
Using the right digestive enzyme supplements can optimize your digestive health, reduce bloating, and support nutrient absorption. It’s important to make sure you’re choosing a product that meets your needs, has undergone clinical research, transparently displays its effectiveness, and is verified by a third party to be clean.
