Digestive Enzymes for Bloating and Gas Relief: Foods and Supplements

Digestive Enzymes for Bloating and Gas Relief: Foods and Supplements

Jan 19, 2024 · Angi Genes

Digestive Enzymes for Bloating and Gas Relief: Foods and Supplements

Are you feeling like a balloon after every meal? Bloating can make your day uncomfortable, leaving you searching for answers to ease that stuffed and puffy feeling. You're not alone; this is a common struggle many face daily.

Digestive enzymes might just be the solution you've been looking for to help calm your rebellious belly.

Did you know that certain proteins within our body work tirelessly to break down the food we eat? These are called digestive enzymes, and they play a crucial role in reducing gastrointestinal symptoms like bloating and gas.

This article will dive into how these natural helpers could give you relief from uncomfortable bloating. We'll unpack what digestive enzymes are, their potential benefits, and how they compare with other supplements on this journey toward easier digestion.

chicken dinner with asparagus

Key Takeaways

  • Digestive enzymes help break down food into nutrients, easing bloating and digestive discomfort.

  • Conditions like pancreatitis or cystic fibrosis can cause low enzyme levels, leading to bloating.

  • Supplements with enzymes like amylase for carbs and lipase for fats may reduce fullness and gas.

  • Foods such as pineapple and papaya naturally contain digestive enzymes that improve gut health.

  • Always consult a healthcare provider before taking new supplements for proper usage and safety.

Understanding Digestive Enzymes

pineapple shell filled with pineapple and mango

Digestive enzymes are vital proteins that facilitate the breakdown of food into absorbable nutrients, supporting overall digestive health. A deeper dive reveals their diverse types, intricate roles in the body's systems, and how they contribute to efficient nutrient absorption and gastrointestinal well-being.

What are digestive enzymes, and what do they do?

Digestive enzymes are special proteins that tackle breaking down food into nutrients. Our bodies then absorb these nutrients for energy, growth, and cell repair. They jump into action the moment you take your first bite.

Enzymes in saliva start the digestion of starches while you chew.

In the pancreas and small intestine, more enzymes work hard to break down carbohydrates, fats, and proteins. This process is vital for nutrient absorption. Without digestive enzymes, our body would struggle to convert what we eat into what we need to live healthy lives.

Types of Digestive Enzymes

Digestive enzymes are tiny proteins that help break down our food. They play a key role in turning nutrients into energy and keeping our gut healthy. Here are the main types of digestive enzymes:

  • Amylase: This enzyme works on carbohydrates. It breaks them down into simple sugars your body can absorb.

  • Proteases: These enzymes tackle proteins. They chop them into small pieces called peptides and amino acids.

  • Lipase: Fat doesn't stand a chance against lipase. This enzyme splits fats into fatty acids and glycerol.

  • Lactase: If you drink milk, you need lactase. It helps digest lactose, the sugar found in dairy products.

  • Sucrase: Sugars like those in fruit get broken down by sucrase. It turns these sugars into forms your body uses for energy.

  • Maltase: Similar to sucrase, maltase focuses on malt sugars, converting them to glucose.

The role of digestive enzymes in the body

Digestive enzymes have a big job. They speed up reactions in the body to turn nutrients from food into forms we can use. Our bodies need these enzymes to absorb protein, carbs, and fats from what we eat.

Different cells and glands in our digestive system make these enzymes. They work hard so that we get all the good stuff out of our meals.

Without enough enzymes, we can't break down our food properly. This means even if you eat healthy foods, your body might not get all the vitamins and minerals it needs. Whether chowing down on whole grains or enjoying some apple pectin-rich treats, these tiny workers help us digest every bite properly for nourishment and health maintenance.

Digestive Enzyme Insufficiency

milk and various cheeses

Digestive enzyme insufficiency occurs when the body doesn't produce enough enzymes to properly break down food, leading to difficulties in digestion and nutrient absorption. This condition can manifest as a range of uncomfortable symptoms, laying the foundation for further exploration into its causes and impacts on health.

What is digestive enzyme insufficiency?

Digestive enzyme insufficiency happens when your body can't make enough enzymes to break down food. These enzymes are key to proper digestion. Without them, you might have trouble digesting things like fats, proteins, and carbs.

This could lead to symptoms such as gas, bloating, and discomfort in your stomach.

Some health problems can cause low levels of important enzymes. For example, chronic pancreatitis or cystic fibrosis can affect how the pancreas works. That means not enough pancreatic enzymes reach the intestines where they're needed most.

Also, conditions like lactose intolerance come from lacking the enzyme that digests milk sugar (lactose). If you don't have enough of these helpers in your gut, foods may not get broken down right which leads to digestive woes.

Symptoms of Digestive Enzyme Insufficiency

Digestive enzyme insufficiency disrupts the body's ability to properly break down food, which can lead to gastrointestinal discomfort. This condition may manifest through a variety of symptoms that significantly impact a person's quality of life.

  • Abdominal pain: Individuals with insufficient digestive enzymes often experience persistent or recurring pain in the stomach area, which can vary from mild discomfort to severe cramps.

  • Gas: Excessive gas formation is common when food is not adequately broken down, leading to flatulence and feelings of bloating.

  • Bloating: A bloated sensation, where the abdomen feels full and tight, often occurs as undigested food material accumulates in the gut.

  • Stomach pain: Pain localized in the stomach region may be a direct consequence of undigested food particles irritating the stomach lining.

  • Diarrhea: Frequent loose stools could indicate that nutrients are passing too quickly through the digestive tract without proper digestion due to enzyme insufficiency.

  • Fatty stools: Also known as steatorrhea, this symptom involves excreting stools that have a higher fat content because fats aren't being absorbed effectively by the body.

  • Constipation: Conversely, some individuals may experience reduced bowel movements and hard stools if certain foods remain undigested for prolonged periods.

steak meal

Conditions that can cause digestive enzyme insufficiency

Digestive enzyme insufficiency means your body doesn't have enough enzymes to break down food. This can lead to problems like bloating and discomfort after eating.

  • Pancreatitis: Inflammation of the pancreas can harm its ability to make enzymes.

  • Cystic fibrosis: This genetic disorder affects the lungs and pancreas, leading to poor enzyme production.

  • Exocrine pancreatic insufficiency (EPI): EPI happens when the pancreas does not release enough enzymes. Pancreatic cancer or surgery can cause it.

  • Aging: As people get older, their bodies sometimes make fewer digestive enzymes.

  • Chronic stress: Stress affects how well your digestive system works, which may lower enzyme levels.

  • Gallbladder issues: Problems with bile production from the gallbladder affect digestion since bile helps enzymes work better.

  • Celiac disease: Gluten damages the gut in people with celiac disease. This damage might reduce enzyme activity.

  • Certain surgeries: Operations on parts of your digestive system can decrease enzyme levels. Removing parts of the stomach or small intestine is one example.

Digestive Enzymes vs. Probiotics

yogurt parfait with berries and almonds

Digestive enzymes break down food into absorbable nutrients, while probiotics are beneficial bacteria that support a healthy gut environment – understanding their distinct functions is key to managing digestive health effectively.

Differences and similarities

Digestive enzymes and probiotics both contribute significantly to the maintenance of gastrointestinal health, yet they serve distinct functions in the digestive system. Below is a table outlining the differences and similarities between the two:

Digestive Enzymes Probiotics
Enzymes break down complex nutrients like proteins, carbohydrates, and lipids. Probiotics are live microorganisms that help maintain the balance of gut bacteria.
Insufficiency can lead to digestive problems such as bloating and gas. Imbalance can cause issues like irritable bowel syndrome (IBS) and antibiotic-related diarrhea.
Available in prescription form, over-the-counter supplements, and naturally occurring in certain foods. Found in fermented foods like yogurt, kimchi, and supplements.
Focus on breaking down food into absorbable nutrients. Work by supporting a healthy gut microflora and immune system.
Taken typically to improve digestion and absorption of nutrients. Consumed to potentially improve overall gut health and function.
Supplements can provide relief from gastrointestinal symptoms. Help in maintaining a balance of gut bacteria which is crucial for digestion.
Specific enzymes are responsible for specific types of food (e.g., lactase for lactose). Various strains of probiotics may have different health benefits.


Both digestive enzymes and probiotics offer a synergistic benefit to gut health and digestion when used in conjunction. They are essential for a well-functioning digestive system, but perform their roles in different ways. It is important to understand these differences and similarities to manage digestive issues effectively.

Role in digestive health

Digestive enzymes are vital for good health. They break down food into energy. Salivary glands, stomach lining, pancreas, and the small intestine all make these enzymes. This helps your body absorb nutrients from proteins, carbs, and lipids.

These enzymes also keep your gut working well. Without enough of them, you might feel bloated or have other digestive problems. Foods like green papaya and dietary supplements can add extra enzymes to your diet.

For some people with conditions like cystic fibrosis or pancreatic issues, prescription enzyme products may be needed. These products assist in digesting complex carbohydrates and fats for better overall health.

Sources of Digestive Enzymes

3 hotdogs topped with sauerkraut

Exploring the various sources from which we can obtain digestive enzymes reveals a diversity of options, promising to enhance our quest for optimal gut health and bloating relief—dive deeper to understand how these sources can benefit you.

External sources of digestive enzymes

Digestive enzymes help our bodies break down food. Sometimes we need extra enzymes from outside sources.

  • Prescription Digestive Enzymes: Doctors may prescribe these for conditions like pancreatic insufficiency or cystic fibrosis. They contain specific amounts of enzymes and patients often take them with meals or snacks.

  • Over-the-counter (OTC) Products: Many enzyme supplements are available without a prescription. They can help digest lactose, proteins, and fibers.

  • Foods Rich in Enzymes: Pineapples, papayas, and mangos have natural digestive enzymes. Eating these fruits can aid in breaking down meals.

  • Supplements with Multiple Enzymes: Some products combine various enzymes to target different types of food like fats, carbohydrates, and proteins.

  • Chewable Tablets or Capsules: These forms make it easy for people to take digestive enzymes. You can find them at health food stores or online sites like amazon.com.

  • Enzyme Supplements with Probiotics: Combining enzymes with probiotics may increase their effectiveness for gut health. They support gut flora balance and digestion.

  • Lactaid for Lactose Intolerance: Lactaid is a common enzyme supplement that helps those who have trouble digesting lactose found in dairy products.

Prescription digestive enzymes

Prescription digestive enzymes help people who can't make enough natural enzymes. They break down food into nutrients the body can use. Doctors call these special enzymes PERT, which stands for pancreatic enzyme replacement therapy.

They include amylase for carbs, lipase for fats, and protease for proteins.

People with conditions like cystic fibrosis or pancreatitis may need these enzymes to digest food properly. Taking PERT as prescribed can reduce symptoms like bloating and discomfort after eating.

It is important to follow a doctor's advice on how to use them correctly.

Over-the-counter digestive enzymes

You can find over-the-counter digestive enzyme supplements at many stores. They aim to ease issues like acid reflux, gas, bloating, and diarrhea. These products contain enzymes that help your body break down foods like proteins, carbs, and fats.

This can make digestion smoother and reduce discomfort.

People choose over-the-counter options for quick access without a doctor's prescription. The supplements come in various forms such as pills or chewable tablets. Always read labels carefully to understand what they contain and how they should be used for managing digestive problems like bloating or stomach pain.

Food as a source of digestive enzymes

Digestive enzymes play a huge role in breaking down food. Many foods have these helpful enzymes naturally.

  • Pineapple and papaya: These two fruits are rich in digestive enzymes. Pineapples contain bromelain, which helps digest proteins. Papayas have an enzyme called papain, also for protein digestion.

  • Kimchi and sauerkraut: Fermented foods like kimchi and sauerkraut are packed with enzymes. The fermentation process adds these enzymes to help your gut.

  • Honey, especially raw honey, has many enzymes. These can aid in digesting sugars and starches.

  • Bananas: They're more than just tasty; they've got amylase and maltase. Amylase breaks down carbs, while maltase turns sugar into glucose.

  • Avocados are full of lipase. This enzyme helps break down fat so the body can absorb it easily.

  • Kefir: A fermented milk drink full of lactases. It's great for people who can't digest lactose well.

  • Ginger is not only good for soothing the stomach. It also contains zingibain, which helps digest proteins.

  • Fermented vegetables: Foods like pickles boost enzyme levels naturally through the fermentation process.

Digestive Enzymes and Bloating

miso soup

Digestive enzymes have garnered attention for their potential to alleviate bloating, a common and discomforting symptom. Exploring the connection between enzyme supplementation and bloating relief reveals insights into how these biological catalysts may ease digestive distress.

Can taking enzyme supplements help soothe bloating?

Taking enzyme supplements may ease bloating for some people. These supplements come with different enzymes that break down foods in the digestive tract. When your body doesn't make enough of its own enzymes, these supplements could help digest food better.

This might reduce symptoms like stomach fullness and gas.

Small studies have found benefits to taking these supplements. They can decrease gastrointestinal discomfort, including bloating. Still, it's important to talk with a healthcare professional before using them.

They can help you decide if enzyme supplements are right for you and how to use them safely.

The science behind enzyme supplements for bloating relief

Digestive enzymes break down food into nutrients the body can absorb. When you eat, your body releases these enzymes to tackle proteins, fats, and carbs. If you don't have enough, food doesn't break down properly.

This can cause bloating and discomfort.

Enzyme supplements come in to help with this issue. They give your body a boost of digestive power to process food better. Studies suggest that extra enzymes can ease bloating for some people.

Research backs up the idea that they can provide relief from gas and stomach pain too.

Novel research and findings

Scientists have discovered new ways that enzyme supplements can ease bloating. Their studies show great promise for those with digestive troubles. One research project found that taking enzyme therapy reduces cramping, nausea, and irregular bowel movements.

This gives hope to people with conditions such as EPI or lactose intolerance.

Another study focused on proteins like trypsin and peptidases in the gut. These enzymes play a big part in breaking down our food. The findings suggest these proteins can be key to better sleep and fewer symptoms of functional dyspepsia.

People are finding relief from discomfort thanks to this cutting-edge work.

Digestive Enzyme Supplement

pills next to a glass of water

Exploring the various digestive enzyme supplements available can offer insights into alleviating bloating and enhancing overall digestive health.

Overview of popular digestive enzyme supplements in the market

Many people use digestive enzyme supplements to ease stomach troubles. These supplements come in different types and brands.

  1. Digestive Advantage: This supplement targets intense digestive discomfort. It combines enzymes with the clinically proven DE111 probiotic for dual action.

  2. Zenwise Health Digestive Enzymes Plus Prebiotics & Probiotics: This product uses a blend of enzymes alongside inulin prebiotic and probiotics to enhance digestion.

  3. NOW Super Enzymes: NOW's formula includes enzymes like bromelain, ox bile, pancreatin, and papain to support the breakdown of fats, carbohydrates, and proteins.

  4. Garden of Life Dr. Formulated Enzymes Organic Digest+: A plant-based option with 13 digestive enzymes that aid nutrient absorption without common allergens.

  5. Source Naturals Essential Enzymes: Each capsule provides a broad spectrum of enzymes to help digest all types of food groups effectively.

  6. Rainbow Light Advanced Enzyme System: This plant-sourced enzyme supplement also contains soothing botanicals to alleviate digestive discomfort quickly.

  7. American Health Chewable Super Papaya Enzyme Plus: For those who prefer chewables, this papaya-based enzyme aids protein digestion and is sweetened naturally.

How to use digestive enzyme supplements for bloating

Digestive enzyme supplements can ease bloating and stomach pain. They work by breaking down food in the gut.

  • Choose the right supplement: Look for one that contains a mix of enzymes to help with different foods.

  • Read the label: Check for beta-glucan, inositol, and digestive enzymes that aid in reducing bloating.

  • Take them with meals: Enzymes are most effective when taken just before or during a meal.

  • Follow the dosage instructions: Don't take more than the package suggests. Extra enzymes won't help more.

  • Listen to your body: If you notice less bloating, the enzymes might be working for you.

  • Keep hydrated: Drink plenty of water throughout the day to support digestion.

  • Store them properly: Keep your supplements in a cool, dry place to maintain their effectiveness.

  • Monitor symptoms: Pay attention to how your body reacts and if symptoms like gas decrease.

  • Combine with diet changes: Eating foods high in essential vitamins and minerals helps overall digestive health.

  • Consult a healthcare professional: Always talk to a clinician before starting any new supplement regimen.

Safety and potential side effects

Taking digestive enzyme supplements can help with bloating, but it's important to know they might cause side effects. Some people experience stomach upsets, cramping, or diarrhea after taking them.

Others may get a headache, feel dizzy, or notice swelling. It's rare, but there could be changes in blood sugar levels and allergic reactions too.

Most of the time these supplements are safe if you follow the dose instructions on the bottle. If you have belly pain or gas when using them, try reducing the amount you take. Always talk to a healthcare professional before starting any new supplement to make sure it's right for you.

Remember that while digestive enzymes aid health, they should be used carefully and not as a cure-all solution.

Consultation and Medical Advice

a female doctor consulting a female patient

Before introducing digestive enzyme supplements into your regimen, it's essential to seek the guidance of a healthcare professional. Such consultation ensures that you are making informed decisions based on your unique health profile and circumstances, mitigating potential risks associated with self-prescribing these supplements.

Importance of consulting a clinician before starting digestive enzyme supplements

Talking to a healthcare professional is key before taking enzyme supplements. They can tell you which ones and how much to take based on your health needs. A clinician's advice helps make sure the enzymes are safe and work well for you.

Enzyme supplements might fix bloating, gas, and other stomach troubles. Yet, they could also cause side effects like extra gas or bloating in some folks. That's why getting medical advice first is a smart move.

It ensures you get the right help without unwanted problems.

Potential risks and considerations

Before starting digestive enzyme supplements, it's key to know the risks and how they might affect you. Here's a list of things to watch out for:

  • Side effects are possible with digestive enzyme supplements. You might feel sick to your stomach, have diarrhea, or get cramps.

  • If you have certain health conditions or take other medicines, these supplements could cause problems. Always talk to a healthcare professional first.

  • Relying too much on these supplements can make your body lazy in making its enzymes.

  • Allergies to some enzymes mean you need to be extra careful. Make sure you're not sensitive or allergic to any ingredients in the supplement.

  • These enzymes aren't right for everyone. Think carefully about why you want to take them and if they're needed.

  • Choose a good quality enzyme supplement. Do your homework and pick one that is trusted and proven safe.

  • Using these supplements over a long time might lead to issues we don't know about yet. Use them wisely and under a doctor's watch.


oatmeal topped with bananas

Digestive enzymes are key helpers in breaking down food. When our bodies don't make enough, bloating can happen as undigested food sits heavy in the stomach and intestines. Supplements containing enzymes like amylase to break down carbs and lipase to break down fats might help ease that overly full and uncomfortable feeling.

 Before trying enzyme supplements for digestive issues, it's important to talk to your doctor, as underlying conditions could be causing your symptoms. With your doctor's guidance, enzyme supplements may provide relief by improving digestion, allowing food to properly break down and pass through the GI tract. Pay attention to when you feel worst - if bloating happens most after heavy meals, enzyme supplements timed with eating could help you finally feel comfortable. Though not a cure-all, digestive enzymes are an accessible option to discuss with your doctor and try under their supervision for tummy troubles and better digestion.

Digestive Enzymes FAQs

Q: What are digestive enzymes?

A: Digestive enzymes are proteins that help break down food into nutrients that can be absorbed by the body and used for energy. They are produced naturally in the body and are also available in supplement form. 

Q: How do digestive enzymes help with bloating?

A: Digestive enzymes help with bloating by aiding in the breakdown of carbohydrates, fats, and proteins, which can reduce the occurrence of gas and bloating in the digestive system.

Q: How can I take digestive enzymes?

A: You can take digestive enzymes in supplemental form, typically with meals. It is recommended to follow the dosage instructions provided on the supplement packaging.

Q: What are the common side effects of digestive enzymes?

A: Common side effects of digestive enzymes may include nausea, diarrhea, and stomach cramps. It is important to consult a healthcare professional if you experience any adverse effects.

Q: Do digestive enzymes work for everyone?

A: While digestive enzymes may benefit many individuals, their effectiveness can vary depending on individual digestive function and health conditions. Consulting with a healthcare provider is advisable to determine if digestive enzymes are suitable for your specific needs.

Q: Can digestive enzyme supplements help alleviate bloating and gas?

A: Yes, digestive enzyme supplements may benefit in alleviating bloating and gas by aiding the digestive process and promoting better breakdown of food components.

Q: How are digestive enzymes and probiotics related?

A: While digestive enzymes help with the breakdown of food, probiotics are beneficial bacteria that support gut health. Using both enzymes and probiotics together can provide comprehensive support for the digestive system.

Q: What are some naturally occurring digestive enzymes?

A: Some naturally occurring digestive enzymes include amylase, lipase, and protease, which assist in breaking down carbohydrates, fats, and proteins, respectively.

Q: Can taking digestive enzymes help with digestion?

A: Yes, taking digestive enzymes can enhance digestion by supporting the breakdown of food components and facilitating the absorption of nutrients in the digestive tract.

Q: Why might someone not produce enough digestive enzymes?

A: Factors such as age, certain health conditions, and pancreatic issues can affect the natural production of digestive enzymes, leading to potential insufficiency. In such cases, supplemental digestive enzymes can be beneficial.

Q: Can I get digestive enzymes to help with my bloating without a prescription?

A: Some digestive enzyme supplements, like pancrelipase, are available over the counter at pharmacies or health stores. But it's important to talk with a healthcare professional before you start taking them.

Q: Are there any conditions where digestive enzymes shouldn't be used?

A: People with certain medical conditions such as cystic fibrosis (CF) or congenital sucrase-isomaltase deficiency should only use pancreatic enzyme products under a doctor’s care.

Q: Do some foods naturally have substances that act like digestive enzymes?

A: Yes! Certain foods contain substances similar to our body's own digestive enzymes. Pineapples have bromelain, and papayas have papain which can both aid in the digestive process.

Q: Is it safe to take these supplements while pregnant or breastfeeding?

A: Always consult a registered dietitian or your doctor before taking any supplement, including those for digestion if you're expecting or nursing your baby.

Profile Image Angi Genes

Angi Genes

Angi Genes is a dedicated nutritionist and fitness enthusiast with a remarkable track record in bikini competitions. Her journey into health and wellness began as a personal quest to balance her busy life as a mother with her passion for fitness. Her success in bikini competitions is a testament to her dedication and knowledge in the field of nutrition and fitness.

Max Burn