Do you experience digestive issues despite eating healthily? Perhaps you get acid reflux after meals and feel that it takes a long time for your food to break down. In that case, adding some digestive enzymes could be helpful. They are particularly effective when combined with improving your gut flora.
What are enzymes?
Enzymes are a type of protein that act as "spark plugs" in the body, initiating or catalyzing various reactions. For enzymes to be activated, certain conditions need to be met, such as specific temperature and pH levels. Additionally, enzymes require cofactors, like vitamins and minerals, to function properly.
What are digestive enzymes?
Digestive enzymes are proteins that regulate the chemical reactions used by the body to break down food. These enzymes convert food into nutrients small enough to pass through the wall of the small intestine and into the bloodstream, where they are transported to cells throughout the body.
Digestive enzymes are produced and released in various parts of the body, including the salivary glands in the mouth, as well as the liver, stomach, and small intestine. The pancreas, however, is the largest producer. When food moves from the stomach to the small intestine, the pancreas releases large quantities of three main types of digestive enzymes:
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Lipase (breaks down fats)
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Amylase (breaks down carbohydrates)
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Protease (breaks down proteins)
Digestive enzymes are also present in foods, provided they are not refined or heated above approximately 40 degrees Celsius. Including raw vegetables and fruits in your diet can help supply your body with enzymes that ease the burden on your pancreas and digestive system. Chewing your food thoroughly also aids digestion, as the enzyme amylase is released in saliva when you chew.
Deficiency in digestive enzymes
The body’s ability to produce digestive enzymes decreases with age. Stress, genetics, stomach viruses, and other factors can also disrupt enzyme production. A major contributing factor is the typical Western diet, which is refined and low in enzymes, leaving digestion without the support it needs. This type of diet often contains a lot of sugar, which increases pressure on the pancreas. The pancreas prioritizes insulin production to regulate blood sugar levels, leaving less capacity for producing digestive enzymes.
Genetic factors can also play a role. A common example is lactose intolerance, where the body stops producing enough lactase—the enzyme that breaks down lactose (milk sugar) in the small intestine. Without enough lactase, dairy products are not properly digested and pass into the colon, where bacteria convert lactose into gas, causing bloating and diarrhea.
Other causes of reduced enzyme production include food intolerances or allergies, and frequent use of anti-inflammatory medications or antibiotics. These often lead to leaky gut and IBS, characterized by diarrhea, abdominal pain, gas, bloating, nausea, and a feeling of constant fullness.
Supplementing with digestive enzymes
Digestive enzymes are available as supplements to support digestion. These supplements can be derived from various sources: fruits, vegetables, yeast, fungi, or animals (pancreatic extracts).
Some supplements contain only one or a few types of enzymes, while others include blends with multiple enzymes that break down proteins, fats, and carbohydrates. For most people, a broad-spectrum enzyme blend is the best option, as it provides a more comprehensive effect.
Dr. Mercola’s Full Spectrum Enzymes is a complete, plant-based enzyme supplement that supports digestion for maximum nutrient absorption. The enzymes in Full Spectrum Enzymes are similar to those found in food but in much higher concentrations.
Research
A study published in *Frontline Gastroenterology* showed that individuals with sensitive stomachs (IBS) who often experienced loose stools after meals improved by taking the enzyme lipase before eating. Another 2017 study published in the *European Review for Medical and Pharmacological Sciences* tested a combination of various digestive enzymes and soluble dietary fiber. Participants with inflamed or sensitive bowels experienced a significant reduction in symptoms such as abdominal pain, gas, and bloating.
Researchers conducting a meta-analysis of 60 years of studies concluded that digestive enzymes often help with IBS-like symptoms. Taking digestive enzymes in combination with probiotics may also alleviate digestive issues.
Are enzymes safe?
Digestive enzyme supplements are completely safe when taken as directed. However, some studies suggest that bromelain, a protein-digesting enzyme derived from pineapple, may reduce blood clotting. This means individuals on blood-thinning medications should exercise caution with bromelain.
Treatment for poor digestion and IBS
Dr. Mark Hyman, an expert in digestive disorders, recommends the following measures for IBS:
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Conduct a food intolerance test (IgG antibodies for foods) or eliminate common allergens and harmful foods for a few weeks—dairy, gluten, eggs, corn, soy, peanuts, alcohol, and sugar. Reintroduce them one at a time to identify triggers. If a food causes symptoms, exclude it from your diet.
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Test for bacterial overgrowth in the small intestine (SIBO) through a breath test. For severe overgrowth, contact our customer support at [email protected] for advice on gut health protocols.
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Restore digestion with good gut bacteria. Use supplements like *Full Spectrum Enzymes* alongside high-quality probiotics two to three times daily with meals for at least three months. Also, take the probiotic strain *S. boulardii* twice a day for two months to further normalize gut function.
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Take digestive enzymes with meals to aid digestion while your gut heals. You can also use supplements such as fish oil, zinc, vitamin A, and glutamine to strengthen the gut lining. Hydrochloric acid (HCL) supplements may help if stomach acid production is low.
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Consider *GI Response*, a specialized supplement that supports gut lining health and addresses leaky gut.
Additionally, eat and drink in a calm environment, chew your food thoroughly, and avoid eating late at night. A longer overnight fasting period allows digestion to rest and recover. If you experience severe digestive issues or imbalances, contact our customer support at [email protected] for advice on gut health protocols.
Sources & Scientific References
Laugier R, Bernard JP, Berthezene P, Dupuy P. *Digestion.* 1991;50(3-4):202-11.
Money ME, Walkowiak J, Virgilio C, Talley NJ. *Frontline Gastroenterol.* 2011 Jan;2(1):48-56. Epub 2010 Nov 3.
Spagnuolo R, Cosco C, Mancina RM, Ruggiero G, Garieri P, Cosco V, Doldo P. *Eur Rev Med Pharmacol Sci.* 2017 Jun;21(2 Suppl):102-107.
Graham DY, Ketwaroo GA, Money ME, Opekun AR. *J Dig Dis.* 2018 Aug 13.
Ichim TE, Kesari S, Shafer K. *Oncot.* 2018 Jul 20;9(56):30919-30935.
