Wha Are Digestive Enzymes?

Enzymes are produced endogenously; the body manufactures them in various glands and organs. Digestive enzymes convert food into nutrients and help ensure optimal digestion. As a result, the small intestine absorbs what the body needs to function properly.

They are found throughout the digestive tract: the mouth, stomach, and small intestine. They help break down complex molecules into simpler ones, making them easier for the body to absorb. Enzymes have their own specific substrates: proteolytic (which break down proteins), glycolytic (which break down carbohydrates), and lipolytic (which break down lipids).

List of Digestive Enzymes

In the digestive system, there are three categories of enzymes which differ in their specific action on different classes of macromolecules:

• Proteolytic Enzymes: These are responsible for breaking down proteins into smaller amino acids (for example, pepsin in the stomach and pancreatic proteases in the small intestine)

• Glycolytic Enzymes: These help break down carbohydrates (sugar and starch) into simpler molecules, such as simple sugars (for example, salivary amylase and pancreatic amylase are glycolytic enzymes)

• Lipolytic Enzymes: These specialise in breaking down lipids (fats) into fatty acids and glycerol. For example, lipases, such as pancreatic lipase, act in the small intestine to break down dietary fats

Proteolytic enzymes target proteins, glycolytic enzymes act on carbohydrates, and lipolytic enzymes break down lipids. Together, these enzymes play a crucial role in digestion, enabling the body to absorb essential nutrients from the food we eat.

Some people lack digestive enzymes. The body may not produce enough, or it may have difficulty digesting certain foods. As a result, these foods aren't broken down into small molecules the gut can absorb, leading to digestive problems. Indeed, when the digestive system lacks enough digestive enzymes, you may experience gastrointestinal problems such as wind, bloating, abdominal pain, cramps, and diarrhoea.

Dietary supplements are available to help address this. However, before taking any digestive enzyme supplements, seek advice from your GP. 

How Can You Tell if You’re Lacking Digestive Enzymes?

• Digestive Problems: Bloating, excessive gas after meals, a feeling of heaviness, constipation, or frequent diarrhoea, abdominal cramps

• Poor Nutrient Absorption: Unexplained weight loss despite an adequate diet, persistent fatigue

• Food-Related Reactions: Increased food sensitivity, unexplained allergic reactions or food intolerances

• Skin Problems: Dry or flaky skin, skin conditions such as acne or eczema

• Gastrointestinal Disorders: Frequent acid reflux, heartburn

Causes of Enzyme Deficiency

Various factors can affect digestive enzyme production. Firstly, age, as over time, digestion, particularly of lactose, can become more difficult. This is due to reduced lactase. Similarly, conditions such as pancreatitis, coeliac disease, inflammatory bowel disease (IBD) or other gastrointestinal disorders can affect the production or release of digestive enzymes. Similarly, gastrointestinal surgery, particularly surgery on the pancreas, can affect digestive enzyme production. In some cases, genetic factors may play a role. Finally, a diet lacking in essential nutrients can also contribute to digestive problems. Certain nutrients, such as zinc, magnesium, and Vitamin B, are necessary for enzyme production.

Occasional digestive problems do not necessarily indicate a digestive enzyme deficiency. However, if symptoms persist, consult a healthcare professional for proper assessment and treatment recommendations. An accurate diagnosis is essential to determine the underlying cause of digestive problems.

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Before taking digestive enzymes, you can try to boost and support the body’s own enzyme production: 

Chew Your Food Thoroughly

Digestion begins as soon as you start chewing, as enzymes start working right away. Salivary amylase helps break down food, so thorough chewing matters. It takes the strain off the stomach because, once it takes over, the stomach can focus on further breaking down food without having to make up for the work the mouth didn't do.

Eating Raw Foods for the Stomach

Raw fruit and vegetables contain enzymes that aid digestion, so they are an excellent choice if you wish to boost your metabolism and enzyme production. However, if you have a sensitive digestive system, you may not be able to tolerate fibre that is too coarse; in that case, opt for homemade fruit and vegetable juices instead. These are rich in vitamins, minerals and other enzymes. Alternatively, sprouted seeds and lacto-fermented foods can provide you with a healthy supply of enzymes. 

Vary Your Diet

Processed foods are low in enzymes. Similarly, preservation methods such as pasteurisation and sterilisation, or cooking techniques (such as microwaving), will alter the structure of foods and deactivate the enzymes they contain. You should therefore vary the foods you eat and the cooking methods you use. 

Healthy Lifestyle

The pancreas produces the pancreatic juices essential for digestion, but heavy and frequent alcohol consumption damages the pancreas and reduces its efficiency. As a result, lifestyle choices also affect the quality and quantity of digestive enzymes. 

Digestive enzyme supplements can help address deficiencies. In particular, you may take them, on medical advice, for chronic conditions such as pancreatic insufficiency, digestive disorders, age-related issues, an unbalanced diet, or malnutrition. A lack of digestive enzymes can lead to digestive problems, nutrient deficiencies or even inflammation. Ask your GP for advice to ensure you are taking the right supplements.

Take dietary supplements at the start of a meal to support digestion.

Which Digestive Enzymes Should You Choose?

The right choice depends on your needs. For example, you can take lactase-based digestive enzymes to improve lactose digestion. The enzymes naturally present in the body (amylase, lipases, and peptidases) have specific roles; they will therefore help if production is insufficient. Dietary supplements also contain enzymes the body does not produce: alpha-galactosidase, which helps break down the molecules found in pulses, certain whole grains, and certain vegetables (such as squash). Similarly, xylose isomerase helps those suffering from malabsorption or fructose intolerance. It works by improving fructose absorption by breaking it down into glucose. Finally, dietary supplements also include combinations that pair various digestive enzymes with other molecules (such as plant extracts) to support digestion. 

Lauréna is a journalist specialising in lifestyle, wellness and psychology. Alongside her writing, she travels the world, discovering all it has to teach us.