How Digestive Enzymes Affect Your Health

Does it seem like food intolerances, like lactose intolerance, are more common these days? But did you know this could be linked to digestive enzymes? These tiny but powerful helpers in your body are essential for properly absorbing nutrients from your food. Yet, if they’re lacking or not produced in sufficient amounts, discomfort can quickly arise. Here’s everything you need to know about how these enzymes work and what you can do to support your digestion.

What Are Digestive Enzymes?

Digestive enzymes are specialised proteins that your body produces in various parts of the digestive tract. They play a crucial role in breaking down food into its basic components so that you can absorb all the nutrients you need for a healthy life. Without sufficient digestive enzymes, your body wouldn’t be able to extract nutrients from your food, which could impact your health and well-being. That’s why it’s so important to pay attention to your diet to support the optimal production of these enzymes.

What Do Digestive Enzymes Do in the Body?

The primary function of digestive enzymes is to break down food into smaller, easily absorbable molecules. These molecules, such as sugars, amino acids, and fatty acids, are then absorbed into the bloodstream and supply your body with energy and building materials for cells. Without this process, it would be impossible to efficiently use the food you eat.

How Are Digestive Enzymes Linked to Intolerances?

Digestive enzymes play a central role when it comes to food tolerances. In many cases of food intolerances, such as lactose intolerance or fructose malabsorption, the body lacks specific enzymes that are necessary to properly digest certain components of food.

For example, with lactose intolerance, the body doesn’t produce enough lactase, the enzyme that breaks down lactose into glucose and galactose. Without sufficient lactase, lactose remains undigested, causing unpleasant symptoms like bloating, stomach cramps, and diarrhoea. A deficiency in other digestive enzymes can cause similar issues with different food components, leading to poor tolerance of certain foods. Therefore, digestive enzymes can have a significant impact on whether you tolerate certain foods well or if they cause discomfort.

What Types of Digestive Enzymes Are There?

There are different types of digestive enzymes, each with a specific role:

• Amylase: Breaks down carbohydrates by converting starch into sugars.
• Protease: Breaks down proteins into amino acids.
• Lipase: Breaks down fats into fatty acids and glycerol.
• Lactase: Breaks down lactose, the sugar in milk, into glucose and galactose.

What Does Amylase Digest and Where Can It Be Found?

Amylase is an enzyme primarily found in sprouting grains such as barley, wheat, and corn. These foods begin producing amylase during the sprouting process to convert starch into sugars, which serve as an energy source for the sprout. Additionally, amylase is found in certain fruits like bananas and mangoes, which are natural sources of this enzyme. Consuming these foods can help support the digestion of carbohydrates right from the mouth, as amylase breaks down starch into more easily digestible sugars.

What Does Protease Digest and Where Can It Be Found?

Protease is the enzyme that breaks down proteins into smaller peptides and amino acids. Protease is particularly found in fermented products and certain fruits. Fermented foods like soy sauce, miso, and kimchi contain natural proteases that are produced during the fermentation process. Certain fruits like kiwis and pineapples are also natural sources of protease enzymes. These enzymes help digest proteins by breaking down the long chains of amino acids into more easily digestible components. Eating these foods can aid in the digestion of protein-rich meals.

What Does Lipase Digest and Where Can It Be Found?

Lipase, the enzyme that breaks down fats, is found in small amounts in various plant-based foods. Foods particularly rich in lipase include avocados, nuts like almonds and walnuts, as well as seeds like chia and flaxseeds. These foods naturally contain lipase, which can help support the digestion of fats by breaking down triglycerides into fatty acids and glycerol. Although the amount of lipase in these foods is relatively low, regular consumption can positively impact fat digestion.

What Does Lactase Digest and Where Can It Be Found?

Lactase is an enzyme specifically responsible for digesting lactose, the sugar found in dairy products. Unlike some other enzymes, lactase isn’t found in active form directly in foods. Instead, it’s produced in your small intestine. However, fermented dairy products like yoghurt and kefir often have higher lactase availability because the fermentation process partially breaks down the lactose. These foods may be better tolerated by people with mild lactose intolerance as they make lactose digestion easier.

What Are Plant-Based Digestive Enzymes Like Bromelain and Papain?

Bromelain and papain are plant-based digestive enzymes mainly known for their ability to break down proteins. These enzymes are proteolytic, meaning they break down proteins into smaller peptides and amino acids that are more easily absorbed and used by the body.

• Bromelain is extracted from pineapples, particularly from the stem and juice of the fruit. It works primarily in the stomach and small intestine, where it aids in digesting protein molecules. Due to its proteolytic properties, bromelain helps improve protein digestion and eases the workload of the digestive system. Additionally, bromelain has anti-inflammatory and decongestant properties, making it a valuable enzyme beyond the digestive system.
• Papain comes from papayas and has similar proteolytic properties to bromelain. It also works in the stomach and small intestine, breaking down proteins effectively and supporting digestion. Papain is traditionally used in meat preparation to tenderise it, highlighting its strong protein-breaking capabilities.

Both enzymes—bromelain and papain—play an important role in digestion by helping to efficiently break down proteins and enhance nutrient absorption. Their action in the digestive tract helps alleviate digestive discomfort that can occur after eating protein-rich meals.

Note: Many of these natural enzymes are lost during cooking or processing, as they are sensitive to heat.

Signs of a Digestive Enzyme Deficiency

If you regularly experience digestive issues such as stomach pain, bloating, or diarrhoea, it could be a sign of a digestive enzyme deficiency. These symptoms occur because your body struggles to fully break down food. Other symptoms of a deficiency may include weight loss, fatigue, weakness, and skin problems. It’s important to take these warning signs seriously, maintain a balanced and varied diet, and consider supplementing your diet if needed.