Can digestive enzymes prevent nutrient deficiencies and promote a healthy gut?

Veröffentlicht am: August 27, 2024

Naturopath

There is a lot of truth in the saying: "You are what you eat". Basically, you are what you digest. This raises the question of whether digestive enzymes are the key to better digestion, a healthy gut and the absorption of nutrients.

Surprisingly, until recently we didn't know much about how our digestive system actually works. Nowadays, diseases caused by poor nutrient absorption due to a lack of digestive enzymes are becoming increasingly common.

Why are digestive enzymes so important for the prevention of diseases?

Digestive enzymes act primarily as catalysts that speed up certain life-sustaining chemical reactions in the body. Essentially, they help break down large molecules into smaller particles that can be more easily absorbed, allowing our bodies to survive and thrive.

What are digestive enzymes and what are they needed for?

All digestive enzymes are catalysts that enable molecules to change their shape. The exact definition is: "Enzymes that are needed in the digestive system." Enzymes support the breakdown of large macromolecules from ingested food into small molecules that the intestine can absorb. In this way, they contribute to a healthy gut and ensure that nutrients can be absorbed by the body.

What digestive enzymes are there?

Digestive enzymes are divided into three classes:

Proteolytic enzymes that are required for the digestion of protein
Lipases for the digestion of fat
Amylases for carbohydrates.

There are different types of digestive enzymes in the human body, including

Amylase: is found in saliva and pancreatic juice and converts large starch molecules into maltose. Amylase is needed to break down carbohydrates, starch and sugar, which are basically contained in all plant foods (potatoes, fruit, vegetables, cereals, etc.).
Pepsin: Stomach acid contains pepsin, which converts proteins into smaller units called polypeptides and can break them down.
Lipase: is produced in the pancreas and released into the small intestine; mixes with bile and supports the digestion of fats and triglycerides into fatty acids. Lipase is required for the digestion of fatty foods such as dairy products, nuts, oils, eggs and meat.
Trypsin and chymotrypsin: These endopeptidases break down polypeptides into even smaller units.
Cellulase: supports the digestion of high-fiber foods such as broccoli, asparagus and beans, which can lead to severe flatulence.
Exopeptidases, carboxypeptidase and aminopeptidase: supports the release of individual amino acids.
Lactase: breaks down the sugar lactose into glucose and galactose.
Sucrase: breaks down the sugar sucrose into glucose and galactose.
Maltase: breaks down the sugar maltose into smaller glucose molecules.
Other enzymes that break down sugar/carbohydrates are invertase, glucoamylase and alpha-galactosidase.

How do digestive enzymes work?

Digestion is a complex process that begins in the mouth with chewing. This releases enzymes in the saliva. Most of the work is done by digestive juices, which contain digestive enzymes that act on certain nutrients (fats, carbohydrates, proteins). Our body produces certain digestive enzymes that enable the absorption of various nutrients. In other words, our body produces carbohydrate-specific, protein-specific and fat-specific enzymes.

Digestive enzymes are not just useful - they are vital. They break down complex foods into smaller units, including amino acids, fatty acids, cholesterol, simple sugars and nucleic acids (which are needed to form DNA). Enzymes are formed and released in different parts of the digestive tract, for example in the mouth, stomach or pancreas.

The following is an overview of the six stages of the digestive process, starting with chewing, which triggers the release of digestive enzymes in the digestive tract:

First, amylase is released in the saliva. This enzyme supports the process of breaking down food into smaller molecules. This process continues as soon as the chyme reaches the stomach.
There, parietal cells are stimulated to release acids, pepsin and other enzymes, including amylase. The semi-digested food pulp becomes a slurry called chyme (a viscous mass of semi-digested food).
The stomach acid also neutralizes amylase from the saliva so that gastric amylase can take over.
After about an hour, the chyme is transported into the duodenum (the upper small intestine). The stomach acid contained in the chyme triggers the release of the hormone secretin.
This signals the pancreas to release hormones, bicarbonate, bile and numerous pancreatic enzymes. The most important are lipase, trypsin, amylase and nuclease.
The bicarbonate changes the pH value of the chyme from acidic to alkaline. This not only allows enzymes to break down the food further, it also kills bacteria that cannot survive in the acidic stomach environment.

At this point, most of the work is done for people who do not suffer from a lack of digestive enzymes. Everyone else needs supplements to support these processes. This may even apply to pets. Dogs and other animals also benefit from digestive enzymes.

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The greatest benefits of digestive enzymes

What are the benefits of digestive enzymes? The answer is quite simple: without them we would not be able to digest food.

There are several benefits why many people should take digestive enzymes:

For the treatment of leaky gut syndrome and other diseases such as coeliac disease by reducing stress in the digestive tract
To help the body digest proteins and sugars that are difficult to digest, such as gluten, casein and lactose (milk sugar).
Bring about a significant improvement in symptoms of heartburn and irritable bowel syndrome
Improvement of nutrient absorption and prevention of nutrient deficiencies
Removal of the effect of enzyme inhibitors naturally contained in certain foods, such as peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes

You may be wondering to what extent digestive enzymes can help you lose weight or burn fat and whether they also work for constipation. If your body does not produce enough digestive enzymes to ensure a smooth digestive process, it is conceivable that you may experience constipation as a result. This should quickly improve with the intake of supplements. However, enzymes are not generally associated with weight loss and are not intended for this purpose. Of course, a healthy diet can boost the natural production of enzymes, reduce inflammation and therefore help you lose weight. Therefore, it is not the digestive enzymes that ensure the desired weight loss, but rather a healthier lifestyle in general.

It is also possible that supplements containing digestive enzymes will reduce your cravings for certain foods so that you feel fuller for longer with less food. This means you consume fewer calories and can lose weight accordingly.

The best sources of digestive enzymes

Many raw plants (raw fruit and vegetables) contain enzymes that aid digestion. For example, pineapple, papaya, apples and many other plants contain useful enzymes. However, if these foods are grown in depleted soils and heavily processed, enzymes are lost or destroyed.

Enzyme-containing supplements are mainly obtained from three sources:

From fruit: usually pineapple or papaya. Bromelain is an enzyme extracted from pineapple that can break down a wide range of proteins. It has anti-inflammatory properties and is highly resistant to pH (acid/alkaline). Papain is obtained from raw papaya and supports the breakdown of small and large proteins.
Animal sources: including pancreatin from beef or pork
Plant sources: for example from probiotics, yeast and fungi

What are natural digestive enzymes?

Many digestive enzymes carry the label "natural" because they come from plant or animal sources. However, most preparations contain so many different ingredients that it is easy to lose track. Many people cannot tell which product is the best. Basically, there is no such thing as the "best product". It varies from person to person. All digestive enzymes are nutrient-specific and support the absorption of different foods. It is therefore not possible to make any general statements in this regard. However, you should always use natural enzymes.

Some products contain only plant-based enzymes and are aimed specifically at vegetarians and vegans. They usually contain at least bromelain from pineapple and often papain from papaya. Preparations specifically for vegans also often contain pancreatin, which is obtained from black mold (Aspergillus niger). This is a fungus-based, fermented product. The enzyme is normally obtained from cattle or pigs.

Some preparations also contain herbs and spices. This often includes amla extract (gooseberry). This is not an enzyme, but a herbal remedy used in Ayurvedic medicine to improve general well-being. It is assumed that the extract is effective in combination with other ingredients.

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Pancreatic enzymes and digestive enzymes in comparison

"Digestive enzymes" - or stomach enzymes - is a broad term that includes pancreatic enzymes, enzymes from plant sources as well as from fungi. Pancreatic enzymes are found in the incredible amount of nearly two liters of pancreatic juice that most people produce every day. It contains pancreatic enzymes, which aid digestion, and bicarbonate, which neutralizes stomach acid as soon as the chyme enters the small intestine. Pancreatic enzymes normally end in "-in" (trypsin, pepsin). Other digestive enzymes usually end in "-ase" or "-ose" (lactose, sucrose, fructose).

These enzymes mainly "take care" of fats and amino acids. They include:

Lipase - converts triglycerides into fatty acids and glycerol.
Amylase - converts carbohydrates into simple sugars.
Elastase - breaks down the protein elastin.
Trypsin - converts proteins into amino acids.
Chymotrypsin - converts proteins into amino acids.
Nuclease - converts nucleic acids into nucleotides and nucleosides.
Phospholipase - converts phospholipids into fatty acids.

The most important structures of the human digestive system that produce enzymes are the salivary glands, the stomach, the pancreas, the liver and the small intestine. The pancreas produces bile salts or acids, consisting of water, electrolytes, amino acids, cholesterol, fats and bilirubin. Everything is obtained from the liver via the gallbladder. The bile acids cholic acid and chenodeoxycholic acid form bile salts in combination with the amino acids glycine or taurine. Bile salts break down fats in food, which are then further utilized with the help of the enzyme lipase.

The duodenum (the first and shortest segment of the small intestine) plays an important role in the digestive process. This is where amino acids are obtained from proteins, fatty acids and cholesterol from fats and simple sugars from carbohydrates. Nuclease breaks down nucleic acids, which are essential for the formation of DNA, into nucleotides. All macronutrients are broken down into molecules that are small enough to be transported in the bloodstream and stimulate the metabolism. Micronutrients, provided they have not already been broken down in the stomach acid, are released and also released into the bloodstream.

Intestinal enzymes are involved in the following (complex) key processes for the majority of sugar metabolism:

Aminopeptidases break down peptides into amino acids.
Lactase, a milk sugar, converts lactose into glucose.
Cholecystokinin supports the digestion of proteins and fats.
Secretin, a hormone, controls secretion in the duodenum.
Sucrase converts sucrose into disaccharides and monosaccharides.
Maltase converts maltose into glucose.
Isomaltase converts isomaltose.

Who needs digestive enzymes?

The question arises more and more frequently: Who should take additional digestive enzymes? There are more people than you might think. A wide variety of causes can make it necessary to take an enzyme preparation, basically all complaints due to undigested food.

How can you tell if and when you should take digestive enzymes?

If you suffer from a deficiency of certain enzymes needed to break down certain nutrients (such as some sugars), you may be experiencing symptoms such as bloating, abdominal pain and fatigue due to undigested food residue and other enzyme-related symptoms. However, there are other signs that you may benefit from enzyme supplements.

Possible symptoms include

Acid reflux
Food cravings
Thyroid problems
Heartburn, indigestion or belching
Thin or falling hair
Dry, dull skin
Difficulty concentrating or "brain fog"
Morning tiredness
Sleep disorders
Arthritis or joint pain
Muscle weakness or the feeling of being too tired to exercise
Mood swings, depression or irritability
Headaches or migraines
Increasing PMS

Depending on your overall attitude to nutrition, you can be proactive or reactive. One way of looking at it is that what isn't broken doesn't need to be fixed. This means that someone does not need enzyme supplements as long as they are not experiencing digestive problems. On the other hand, our food contains fewer and fewer nutrients. This is reflected in an increase in chronic diseases. So a little help can't hurt.

Whatever your opinion, the fact is that more and more people are taking digestive enzymes. The following health complaints give every reason to do so:

1. indigestion

If you suffer from any digestive disorder - acid reflux, bloating, leaky gut syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation - digestive enzymes may be able to help you.

These reduce stress in the digestive organs (stomach, pancreas, liver, gallbladder and small intestine) by breaking down hard-to-digest proteins, starch and fat. They relieve symptoms such as bloating and pain associated with indigestion.

2. age-related enzyme insufficiency

With increasing age, the pH value of stomach acid changes and becomes more alkaline. This means that the chyme is also less acidic when it enters the small intestine, which means that the signal for enzyme production is only triggered to an insufficient extent. This signal is required by the hormone secretin so that it can signal the pancreas to release important enzymes.

Regardless of various diseases, digestive problems in older people are also caused by too high a pH value of stomach acid or too low a level of digestive enzymes, which can lead to acid reflux, for example. For this reason, older people often benefit from taking enzyme-containing supplements, especially if they suffer from unpleasant symptoms.

3. achlorhydria

Not only older people can suffer from achlorhydria (too little stomach acid). As described above, certain reactions then no longer take place. In addition, the lack of stomach acid means that the food itself cannot be broken down and minerals, vitamins and nutrients released. Many micronutrients are released from the food when it is still in the stomach. If this process does not take place, this automatically leads to a lack of nutrients and enzymes.

4. liver diseases and other enzyme-related diseases

Anyone suffering from liver disease is also suspected of having a simultaneous deficiency of important enzymes. The most common in this context is a deficiency of alpha-1-antitrypsin. This is a genetic disease that affects one in 1,500 people worldwide. This disease typically occurs for the first time in adults aged 20-50 years and causes various respiratory symptoms. About 15 percent of adults with the disease develop liver disease, as do about 10 percent of affected infants. Other signs and symptoms include unintentional weight loss, recurrent respiratory infections, fatigue and palpitations.

At first glance, various diseases have nothing to do with a lack of enzymes, but nevertheless deserve attention:

Crohn's disease can lead to an enzyme deficiency.
An iron deficiency or vitamin B12 deficiency may indicate that these nutrients cannot be extracted from food during the digestive process.
A vitamin D deficiency can indicate another absorption disorder. This also applies to night blindness, which can be caused by a vitamin A deficiency.

Apart from these diagnosable diseases, many symptomatic indicators point to a lack of enzymes. Some are due to other diseases, but it is not uncommon for these symptoms to arise because the release of pancreatic enzymes is impaired.

Changes in the stool: If the stool is pale and floats in the toilet bowl (because fat always floats to the top), this is an indication that the pancreatic enzymes are not working properly. Other signs can be greasy deposits in the toilet water after a bowel movement.
Gastrointestinal complaints: Another sign, along with a bloated stomach, is diarrhea about an hour after eating. Flatulence and indigestion are an indication that the person concerned is suffering from an enzyme deficiency or enzyme insufficiency.
Fluoridated water: Recent research suggests that fluoride in water may be responsible for reduced activity of both pancreatic lipase and protease. Although the study was conducted with pigs, it shows the far-reaching effects in terms of increased free radical damage and impaired mitochondrial production.

5. insufficiency of the pancreas

Pancreatic insufficiency is the inability of the pancreas to secrete the enzymes necessary for digestion. This problem often occurs in people who have pancreatic cancer. Prescription pancreatic enzyme products (also known as replacement therapy) are used in patients with pancreatic cancer, chronic pancreatitis, cystic fibrosis or after pancreatic or intestinal surgery.

The best supplements in the "Digestive enzymes" category

The entire spectrum of digestive enzymes

Proteins, sugars, starch and fats all require certain enzymes to be broken down. You should therefore choose a product that is suitable for all macronutrients. It is best to choose a product that covers the entire spectrum and thus improves your overall digestion.

The preparation should contain at least some of the following enzymes (the price depends on the content and quality of the product):

α-Galactosidase A
Amylase (from the salivary glands)
Cellulase
Glucoamylase
Invertase
Lactase
Lipase
Diastase malt
Protease
Peptidase
Beta-glucanase
Pectinase
Phytase

Please also note the following instructions for selecting a suitable preparation. These are based on your symptoms and your current state of health:

If you have problems with your gallbladder, you should choose a preparation with a higher proportion of lipase and bile salts, especially if you want to treat your symptoms naturally.
If betaine HCL is listed as an ingredient, make sure that pepsin is also included.
Some preparations contain lactase, which is also available as a single product. This enzyme was developed to help people who have problems absorbing sugar from dairy products.
If you suffer from an autoimmune disease or certain inflammatory diseases, you should consider a preparation with protease. Protease supports protein digestion.
Some preparations also contain a mixture of herbs, such as peppermint and ginger, which provide additional support for digestion.
Some people have an increased need for pancreatic enzymes. Please bear this in mind when choosing a supplement. Most products contain a certain amount of pancreatin, a combination of all three enzymes produced in the pancreas.

The best results are achieved if you take the preparation about ten minutes before each meal or together with the first bite. Protease supplements can be taken between meals in addition to digestive enzymes. Start slowly and take the enzymes with two meals. Then adjust the dose to your needs over the next few days.

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Digestive foods that contain digestive enzymes

There is no doubt that many people benefit from taking enzyme supplements. However, it should always be the goal of all of us to obtain the enzymes we need from our diet.

But which foods contain natural digestive enzymes?

Raw fruit and vegetables grown in nutrient-rich soil are the best source of natural digestive enzymes. You should look for these every time you go grocery shopping. The following is a list of foods that contain natural digestive enzymes and aid digestion:

Pineapple
Papaya
Kiwis
Kefir and yogurt
Bananas
Mango
Miso, soy sauce and tempeh (fermented soy products)
Sauerkraut and kimchi
Avocados
Bee bread
Apple cider vinegar
Raw honey

Can I take probiotics and digestive enzymes at the same time?

Yes, take digestive enzymes before a meal and probiotics after or between meals. Try to cover your need for probiotics with fermented foods such as yogurt, kefir, kimchi or sauerkraut. Probiotics can contribute to a balanced intestinal flora and support digestion. They also alleviate symptoms of indigestion, such as flatulence.

Digestive enzymes in traditional medicine, Ayurvedic medicine and traditional Chinese medicine (TCM):

In traditional medicine, digestive disorders have always been treated holistically. This means changing the diet and lifestyle instead of simply taking supplements. Digestive enzymes have only been available as food supplements for around 50 years. Many years before that, people were encouraged to consume raw foods and probiotic foods that naturally contain enzymes. The main focus is on fresh/raw foods that contain enzymes. These are destroyed by heat

In Ayurvedic medicine, digestion depends on sufficient Agni ("digestive fire"). Agni can be improved by eliminating disruptive influences (e.g. eating under stress or just before going to bed), changing your diet and using herbs and home remedies, which also strengthens the digestive organs. Spices play an important role here, especially ginger, turmeric, cumin, coriander, fennel, cardamom, fenugreek, cinnamon, rosemary, sage and oregano.

Your own "digestive fire" can be improved by drinking herbal tea, for example. A tea made from a third of a teaspoon each of caraway, coriander and fennel is said to improve enzyme function. Eating papaya is also recommended. The fruit provides papain. The enzyme is said to reduce flatulence and has a diuretic effect. This alleviates inflammation.

In traditional Chinese medicine (TCM), digestion is improved by strengthening the stomach/spleen and the "Qi" (vital energy). Acupuncture, herbs, exercise and stress management complement the use of plant enzymes obtained from eating whole foods. Raw fruit and lightly steamed vegetables are particularly recommended to aid digestion.

Other options for healthy digestion are:

Eat mainly products from your region that are in season.
Prefer unprocessed, genetically unmodified food from organic farming
Limit your intake of added sugar.
Do not drink too much liquid with meals.
Limit your consumption of cold foods.
Chew your food thoroughly.
Do not eat anything in the two to three hours before going to bed.
Stimulate your appetite with tai chi, yoga, exercise and stretching.

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Is the use of digestive enzymes safe?

Precautions and side effects of digestive enzymes

If you have a chronic condition, you should discuss with your doctor in advance whether individual enzyme therapy can help you. Depending on your medical condition, your doctor can determine which are the safest and best digestive enzymes for you. If you have a history of liver or gallbladder disease or ulcers, seek medical advice before taking digestive enzyme supplements.

What are the possible side effects of digestive enzymes?

In general, enzyme-containing supplements are well tolerated and useful. However, side effects sometimes occur when taking them. These include nausea, diarrhea, abdominal cramps, bloating, headaches, swelling, dizziness, changes in blood sugar, allergic reactions and abnormal stools. If you notice these or other side effects, stop taking the product and consult your doctor.

Side effects often occur if too high doses are taken or the dosage recommendations are ignored altogether. So always read the information on the product and follow the recommendations.

Concluding remarks on digestive enzymes

Digestive enzymes help to break downlarge macromolecules contained in the foods we eat (carbohydrates, proteins and fats) into smaller molecules that our intestines can absorb. Supplements offer several benefits for our health.
Digestive enzymes are divided into three classes: proteolytic enzymes, which are needed for the digestion of proteins; lipases for the digestion of fat and amylases for carbohydrates.
People with inflammatory bowel disease, irritable bowel syndrome, too little stomach acid (achlorhydria), enzyme insufficiency, pancreatic insufficiency, autoimmune diseases, constipation, diarrhea and flatulence benefit most from taking enzyme supplements.
The digestive enzymes contained in supplements are obtained from fruits (especially pineapple and papaya), animals (cattle and pigs) and plants (probiotics, yeast and fungi). Proteins, sugars, starches and fats all require certain enzymes to be broken down. You should therefore choose a preparation that is suitable for all macronutrients (i.e. covers the entire spectrum).
Foods that contain natural digestive enzymes include pineapple, papaya, kiwi, fermented dairy products, mango, miso, sauerkraut, kimchi, avocado, bee bread, apple cider vinegar and raw honey.

Sources (in English):

Goodman, B. E. (2010, June). Insights into digestion and absorption of major nutrients in humans. Advances in Physiology Education, 34(2):44-53, doi: 10.1152/advan.00094.2009

Ianiro, G., Pecere, S., Giorgio, V., Gasbarrini, A. & Cammarota, G. (2016, February). Digestive Enzyme Supplementation in Gastrointestinal Diseases. Current Drug Metabolism, 17(2): 187–193, doi: 10.2174/138920021702160114150137

Kines, K. & Krupczak, T. (2016, August). Nutritional Interventions for Gastroesophageal Reflux, Irritable Bowel Syndrome, and Hypochlorhydria: A Case Report. Integrative Medicine: A Clinician's Journal, 15(4): 49–53

Sanlier, N., Gökcen, B. B. & Sezgin, A. C. (2019). Health benefits of fermented foods. Critical Reviews in Food Science and Nutrition, 59(3):506-527, doi: 10.1080/10408398.2017.1383355

Selhub, E. M., Logan, A. C. & Bested, A. C. (2014, January). Fermented foods, microbioata, and mental health: ancient practice meets nutritional psychiatry. Journal of Physiological Anthropology, 33(1): 2, doi: 10.1186/1880-6805-33-2

Keller, J. & Layer, P. (2005, June). Human pancreatic exocrine response to nutrients in health and disease. BMJ Journals, doi: 10.1136/gut.2005.065946

Nater, U. M., La Marca, R., Florin, L., Moses, A., Langhans, W., Koller, M. M. et al. (2006, January). Stress-induced changes in human salivary alpha-amylase activity -- associations with adrenergic activity. Psychoneuroendocrinology, Volume 31, Issue 1, Verfügbar unter: [https://www.sciencedirect.com/science/article/pii/S0306453005001265]. doi: 10.1016/j.psyneuen.2005.05.010

Bardhan, K. D., Strugala, V. & Dettmar, P. W. (2011, November). Reflux Revisited: Advancing the Role of Pepsin. International Journal of Otolaryngology, 2012: 646901, doi: 10.1155/2012/646901

Leeds, J. S., Hopper, A. D., Sidhu, R., Simmonette, A., Azadbakht, N., Hoggard, N. et al. (2010, May). Some patients with irritable bowel syndrome may have exocrine pancreatic insufficiency. Clinical Gastroenterology and Hepatology, 8(5):433-8, doi: 10.1016/j.cgh.2009.09.032

Layer, P. & Keller, J. (1999, January). Pancreatic enzymes: secretion and luminal nutrient digestion in health and disease. Journal of Clinical Gastroenterology, 28(1):3-10

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