Digestive Enzymes: The Basics
Should everyone be taking digestive enzyme supplements? Are they all the same?
As a practitioner, I find that many people with digestive issues want to jump straight into using a supplement, but have no idea where to begin. Often times I would rather try other strategies prior to supplementing. Not to mention, some supplements can have a negative effect if used inappropriately.
So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them.
What are digestive enzymes?
Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.
Oh, and they usually end with “ase”. As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They are typically enzymes that our digestive system naturally makes and secretes when we eat.
Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms. Remember, we are what we eat, digest and assimilate.
It is these individual (smaller) parts that your body amazingly rearranges and uses to create other larger molecules that it needs. The most common digestive enzymes you’ll see on product labels are:
Amylase - Helps to break down starch/carbohydrates into its sugars.
Alpha-Galactosidase - Helps to break down specific “fermentable carbohydrates” into its sugars.
Lactase - Helps to break down lactose (from dairy) into its sugars.
Protease - Helps to break down protein into its building blocks, amino acids.
Bromelain (from pineapple) and/or Papain (from papaya) - Help to break down protein into its amino acids.
Lipase - Helps to break down fats into its lipids.
Who should consider taking digestive enzymes?
I would always recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you. While digestive enzymes have helped almost every single client I've worked with, there are specific types to take, depending upon your reason for digestive problems to begin with. This is a different blog post in itself.
In general, the most common digestive symptoms that enzymes may help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy).
One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is definitely troublesome for certain people. This can even lead to leaky gut syndrome, in which the intestinal lining has permeations/holes in it. Food and toxins literally leak into the bloodstream and can cause chronic health problems on top of the digestive distress!
Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. And more and more research is showing just how it can affect not only our digestion, but also our immune system, and even our mood. More than 80% of immune cells live in the gut, and about 95% of serotonin is made there too!
What do I need to know? - Medical conditions
Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.
Here are two critical things to be aware of:
1 - Digestive enzymes that break down carbohydrates into sugars should be used with caution by diabetics and pregnant/breastfeeding women.
This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.
2 - When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them or use under a practitioner's guidance, because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatory drugs, or if you’re having surgery.
The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting. If you're wondering, yes, certain enzymes can be used as a blood thinner, but not necessarily to be taken along with a blood thinning medication. If you fit this category, you should discuss this with your qualified holistic practitioner.
What do I need to know? - Are there side effects?
Using digestive enzyme supplements for a prolonged period of time may well justify an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better, like removing offending foods from your diet or having your stool tested by a laboratory for parasites, harmful bacteria and other pathogens.
If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them and be sure to discuss with your practitioner. Allergies are always a possibility, so if you know or suspect you’re allergic to something (in any supplement), then you should avoid them until you're sure. If you are Vegan or Vegetarian, you should be aware of the source of your enzymes, as some may be animal-based. And, as always, keep supplements away from children.
Generally speaking, I have found high quality digestive enzymes to be of tremendous value for my customers and private clients alike! They were a CRITICAL component to cleansing and healing my gut some years ago. I honestly don't know how healthy my digestive system would be long-term without them. Also, enzymes have virtually no toxicity level (assuming there is no allergy to any of its ingredients) if taken in excess, so the worst thing that can happen would be loose stools. In this case, reduce the amount taken until stools are firm, but still soft. Moving your bowels should be mostly effortless and rather quick.
Before rushing to buy a digestive enzyme supplement, speak with your holistic practitioner about your symptoms so you have a proper "diagnosis" and try these FREE strategies first.
1. My first recommendation for digestive distress would be to relax more, eat more slowly, and chew more thoroughly (until your food is like mush). This helps to break down food and can put less stress on your digestive tract.
2. The second step (which can happen simultaneously with #1) would be to try eliminating certain potentially troublesome foods from your diet for two to three weeks (dairy & gluten, for example) and see if that helps. If desired, slowly reintroduce one food group/type at a time for a few days and note the way your body responds. LISTEN to your body. If your stomach aches, it probably does not agree with the food you've eaten. If you have positive changes, then you can slowly and gradually begin to consume it again. Personally, I usually recommend avoiding gluten (another topic that deserves a week long of posts on its own!) and strictly limiting dairy to specific grass-fed options on occasion.
Conclusion:
While many supplements are safe products, they’re not all for everyone. I recommend that you read your labels carefully (who should take them, how to take them, when to stop taking them). If you have a medical condition or are taking medications speak with your doctor or pharmacist and your holistic practitioner. Don't be surprised if your doctor or pharmacist knows very little on this topic. They are not taught this stuff in school! But I was ;-).
Recipe (food containing bromelain & papain): Tropical Digestive Smoothie
Serves 1
1 cup pineapple, diced 1 cup papaya, diced 1 banana, chopped 1 cup coconut milk ice, to desired consistency
Put all ingredients (except ice) into the blender and blend. Then, add ice if desired.
Serve & enjoy!
Note: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement. Keep that in mind depending on the level of enzyme support you need. However, if you’re not allergic to these delicious fruits, you can't go wrong with a fresh and yummy smoothie that also offers digestive benefits!
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References:
https://www.dietvsdisease.org/digestive-enzyme-supplements/
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=514&lang=eng
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=516&lang=eng
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=196&lang=eng
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=508&lang=eng
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=515&lang=eng
Natural Medicines Database, Bromelain, Papain, Retrieved January 21, 2017 from https://naturalmedicines.therapeuticresearch.com
