Not everyone should be taking digestive enzyme supplements and not all of them are created equal. As a wellness ambassador, I find that many people with digestive issues want to jump straight into using a supplement and many times I would rather try other strategies first. Not to mention that some supplements can be harmful 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 all end with “ase”. As I just hinted, digestive enzymes are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat. Now, all of the macro nutrients we eat (carbs, protein, and fat) need to be broken down into their smaller parts so that we can properly absorb and digest them. They’re just too big otherwise. f we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms. It is these smaller parts that our body amazingly rearranges and uses to create other larger molecules that our body needs. The most common digestive enzymes you’ll see on product labels are:
- Amylase - helps to break down starch into its sugars.
- alpha-Galactosidase - helps to break down specific fermentable carbohydrates into its sugars.
- Lactase - helps to break down lactose into its sugars.
- Protease - helps to break down protein into its amino acids.
- Bromelain and/or Papain - 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. 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. This is definitely troublesome for certain people. Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. More and more research is showing just how it can affect not only our digestion, but also our immune system and even our mood!
What do I need to know? - Medical conditionsOf 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:
- Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or 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.
- When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions: if you have an ulcer, are taking blood-thinners or anti-inflammatories, 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.
What do I need to know? - Possible Side effectsUsing 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. If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them. Allergies are always a possibility, so if you know or suspect you’re allergic, then you should avoid them. As always, keep supplements away from children.
Before considering a digestive enzyme supplementYou shouldn’t just jump to supplementing with digestive enzymes without a proper diagnosis or trying a few strategies first. My first recommendation for digestive distress would be to relax, eat slower, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract. Most importantly, see if eliminating troublesome foods from your diet can help (i.e. dairy and gluten; as I touched on during the food intolerance blog).
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, and when to stop taking them).
- If you have a medical condition or are taking medications, speak with your doctor or pharmacist.
- If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.
Recipe (food containing bromelain & papain): Tropical (digestive) smoothie
Serves 1[caption id="attachment_32316" align="alignright" width="150"] sourced from Transformation Time Fitness[/caption]
- 1 cup pineapple, diced
- 1 cup papaya, diced
- 1 banana*, chopped
- 1 cup coconut milk
- ice if desired
- Put all ingredients(except ice) into the blender and blend. Add ice if desired.
- Serve & enjoy!