Digestive enzymes play a key role in breaking down the food you eat. These proteins speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb.
Different types of enzymes target different nutrients:
- Amylase breaks down carbs and starches
- Protease works on proteins
- Lipase handles fats
Natural Sources of Digestive Enzymes
Fruits, vegetables, and other foods have natural digestive enzymes. Eating them can improve your digestion.
- Honey, especially the raw kind, has amylase and protease.
- Mangoes and bananas have amylase, which also helps the fruit to ripen.
- Papaya has a type of protease called papain.
- Avocados have the digestive enzyme lipase.
- Sauerkraut, or fermented cabbage, picks up digestive enzymes during the fermentation process.
Some digestive disorders prevent your body from making enough enzymes, such as:
Lactose intolerance. This is when your small intestine doesn't make enough of the enzyme lactase, which breaks down the natural sugar in milk called lactose. With a shortage of lactase, lactose in dairy products that you eat travels straight to your colon instead of getting absorbed into your body. It then combines with bacteria and causes uncomfortable stomach symptoms.
There are three kinds of lactose intolerance:
Primary. You are born with a gene that makes you lactose intolerant. The gene is most common in people of African, Asian, or Hispanic background. Your lactase levels drop suddenly as a child. Then you're no longer able to digest dairy as easily. This is the most common type of lactose intolerance.
Congenital or developmental. From the time you are born, your body doesn't make lactase. This is rare. You have to inherit the gene for this from both your mother and father.
You may have noticed digestive enzyme pills, powders, and liquids on the aisles of pharmacies or health and weight' target='_blank' rel='noopener noreferrer' >nutrition stores. These supplements may ease digestive disorder symptoms. Your age, weight, and other things determine the right dose. But remember, over-the-counter enzyme supplements are not regulated by the FDA the same way as prescription medicines. The makers of these products do not have to prove that they are effective.
Always talk to your doctor before trying any kind of supplement. More research is needed to study how safe they are and how well they work. But over-the- counter lactase supplements help many people with lactose intolerance, and there is a supplement that seems to help people digest the sugars that are in beans.
Right now, most enzyme products are animal-based. Researchers predict that plant and bacteria-based products could be more common in the future.
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