ENZYME IN FOOD FOR GUT HEALTH

Digestion is a complex process with many components and digestive enzymes are among the most
important.[1] Digestive enzymes help break down food so that the body can use the nutrients within the
food. For a healthy person, their body should produce all the digestive enzymes they need. However,
age, lifestyle, diet, and certain medical disorders can affect enzyme production. If this happens to you
and your digestion isn't as smooth as it could be, you can boost your enzyme supply by eating certain
foods. In this article, we'll look at some of the best food sources of digestive enzymes.The process of
digestion begins in the mouth and ends when waste exits the body. Digestive enzymes help break food
into smaller and smaller pieces so your body can absorb and use the nutrients.Other than salivary
amylase, which is in the mouth, most digestive enzymes are activated in the acidic environment of the
stomach, though some also work in the small and large intestines. Your gut health is directly connected
to your overall health and wellness. This means that supporting your digestive health by eating enzyme-
rich foods is a win/win.If you lack energy or struggle with digestive ailments like bloating, constipation,
diarrhea, heartburn, cramps after eating, or gastroesophageal reflux disorder (GERD), you may not have
enough digestive enzymes. People with lactose intolerance, celiac disease, irritable bowel syndrome
(IBS) or other disorders that affect enzyme production may benefit from eating enzyme-rich foods.There
are many foods that can boost your supply of digestive enzymes, and raw vegetables and fruits are
among the best. Eating them raw is key since cooking food above 118 degrees Fahrenheit will deactivate
the enzymes.

Papaya

Papaya is one of the best and most researched enzyme-rich foods.[2] Papaya contains papain,
chymopapain, glycyl endopeptidase, and glutamine cyclotransferase — all of which help digest protein.
Papain can ease constipation, bloating, heartburn, and symptoms of IBS.

Pineapple

The entire pineapple is loaded with enzymes, even the stem. Pineapple contains bromelain, a family of
enzymes that includes peroxidase, acid phosphatase, cysteine proteinases, and
proteolytic (protein-digesting) enzymes.[4] Bromelain breaks proteins into amino
acids, and studies suggest it may help cardiovascular, respiratory, bone, and
digestive health.

Avocado

Avocado contain lipase, an enzyme that breaks down dietaryfat. Although lipase
is produced naturally in the body, studies suggest that eating avocados or taking
a lipase supplement helps you digest high-fat meals. It may also help you
feel less full and bloated.[6] Studies have found that lipase may reduce
indigestion and flatulence. As a bonus, avocado supports the immune system, especially in people with
celiac disease or gluten-intolerance.[7]

Kiwi

Kiwis contain actinidin, a cysteine protease enzyme that helps digest protein.
Actinidin increases the rate at which the small intestine absorbs protein.[8]
Research shows that while kiwifruit aids digestion, it also prevents bloating and
the too-full feeling that accompanies it.

Bananas

Bananas contain amylase and glucosidase. These enzymes digest

carbohydrates like potatoes and pasta and break them into easily digestible
simple sugars. Bananas also provide dietary fiber, which supports digestion and
gut bacteria. In one study, people who ate two bananas per day experienced
less bloating than those who didn't.[9] Because of its tendency to promote normal blood sugar levels,
scientists have evaluated the role of glucosidase in diabetes management, as well as its antioxidant
properties.[10]

Mango

Sweet and delicious, mangoes contain amylase enzymes that help break complex carbohydrates down
into glucose and maltose. One study found that the enzymes in mangoes improved starch and protein
digestion.[14] The enzymes become more active the riper the fruit gets, so look for sweet, ripe mangoes
rather than eating them green.

Ginger
Ginger contains the protein-digesting enzyme zingibain, which may give this tuber root its nausea-
fighting properties. Ginger also helps the stomach contract, moving food through the digestive system
more rapidly.[15]

Adding enzyme-rich raw fruits, vegetables, and fermented foods to your diet can help gut health, boost
energy, and improve your overall wellness. However, if you don't eat enough raw fruits and vegetables,
you might consider taking a digestive enzyme supplement.Studies suggest that full-spectrum
supplements might help improve poor nutrient absorption.[16] When selecting a digestive enzyme, it
helps to have an idea of which foods are causing distress.

Points to Remember

The body produces digestive enzymes, but age and health ailments can interfere. Eating raw fruits and
vegetables like mangoes and bananas, as well as can provide extra enzymes to support digestion and gut
health. Heating food over 118 degrees Fahrenheit inactivates food enzymes, so consuming raw foods is
key.Among the best foods for enzymes are pineapples and papayas, which contain bromelain and
papain, respectively. If you do not eat enough raw fruits and vegetables, you can reach for either a
broad-spectrum enzyme supplement or one that specifically supports the digestion of the food you have
trouble with.

Megha Sanjay Sharma