How to choose the best digestive enzymes

If you suffer from bloating or have trouble digesting certain foods, you might consider using digestive enzymes for relief. With so many options out there, finding the best digestive enzymes can feel overwhelming.

In this article, we’ll explain what digestive enzymes are, how they work, and what to look for so you can choose the enzymes that best suit your digestive needs.

What are digestive enzymes?

Digestive enzymes are substances naturally produced by the body that help break down food.

In fact, enzymes are released in your saliva when you start chewing. As food passes through the gastrointestinal tract, enzymes continue to break down proteins, fats, carbohydrates, and other macronutrients. This process occurs primarily in the stomach, small intestine, and pancreas.

Supplementing digestive enzymes works similarly. They help break down nutrients into smaller, more easily absorbed molecules. For many people, taking digestive enzyme supplements can help relieve bloating by minimizing the fermentation that can occur when nutrients are not fully digested. This fermentation process can inhale gas, causing bloating and discomfort.

Types of digestive enzymes

There are many types of digestive enzymes, each with a specific role. Some break down protein, while others help digest the lactose found in dairy products. To find the best digestive enzymes for you, consider the types of foods you need to help digest.

Here’s an overview of how different types of digestive enzymes can help:

enzymes that break down proteins

Digestive enzymes in the protease family help break down proteins into their component parts, called amino acids.

Breakdown occurs in the pancreas, allowing the amino acids to be absorbed into the upper part of our abdomen, called the duodenum. Amino acids are often considered markers of protein quality, and they are essential for many important functions including muscle and tissue repair.

There are many different types of proteases used for protein digestion, including:

• Protease
• Bromelain
• papain

enzymes that break down carbohydrates

Amylases are a group of enzymes that help break down starch into sugars like glucose. Starch is found primarily in root vegetables such as bread, cereals, corn, rice, and potatoes.

For some people, starch is difficult to digest due to its complex molecular structure. Certain types of starch (called resistant starch) are nearly impossible to digest and can cause fermentation in the large intestine and cause bloating.

Digestive enzymes in the amylase family break down starch into simple sugars that can be used for energy. The release of amylase usually begins in the mouth through saliva and continues to the pancreas.

There are many types of amylase, including:

• Glucoamylase
• alpha-galactosidase
• Sucrase
• diastole

enzyme that breaks down fat

Lipase is the primary digestive enzyme that breaks down dietary fat. It works by digesting fat into its simple form of free fatty acids, which are compounds that help provide energy to tissues in the body. Lipase does most of the heavy lifting in the pancreas, but it’s also secreted in the mouth and stomach.

Adequate digestion of dietary fat is important for many reasons, one of which is that fat-soluble vitamins (such as vitamins A, D, E, and K) rely on lipase to release them into body tissues for use. Fat malabsorption can also lead to more serious gastrointestinal problems, such as diarrhea and fatty bowel movements.

enzymes that break down fiber

Although healthy, many dietary fibers are difficult to digest, which is why they cause bloating in many people. Fortunately, a variety of enzymes can make fiber easier to digest.

For example, the digestive enzyme cellulase helps break down cellulose (an indigestible fiber that makes up the cell walls of high-fiber fruits and vegetables) into easily digestible sugars.

Another example includes beta-glucanase, an enzyme that breaks down beta-glucan, a soluble fiber that makes grains like oats and cereal difficult to digest.

enzyme that breaks down lactose

Lactase helps break down lactose, the sugar found in dairy products that can cause bloating and discomfort. For most people, dairy indigestion is not a huge health threat. However, if you find yourself avoiding dairy products due to gastrointestinal discomfort, you may be missing out on key nutrients like calcium and vitamin D.

Interestingly, approximately 70% of adults have low lactase levels, which is why unpleasant bloating after consuming dairy products is so common. Fortunately, if you experience bloating after eating dairy, taking a digestive enzyme supplement that provides lactase may help.

What to look out for when taking digestive enzyme supplements

Digestive enzyme supplements can support better digestion and nutrient absorption. With so many options out there, it’s crucial to understand what makes a good supplement. Here is a detailed description of what to consider:

clinical support

When choosing a digestive enzyme, look for one that is backed by clinical research. Clinical support ensures products have been tested and proven effective for their intended use. Look for a “gold standard” clinical study, which means a study that compares a product to a placebo, is double-blind (meaning neither participants nor researchers know which product they are taking), and participates Participants were randomly divided into groups to ensure minimal bias. In a randomized, double-blind clinical trial, Flatter Me was compared with placebo and was shown to reduce bloating (30 and 120 minutes after a meal) in 19 healthy adults who occasionally suffered from bloating.

benefit

Not all digestive enzymes are created equal, and it’s important to choose a formula that addresses your specific concerns.

For general digestive support, look for a broad-spectrum or comprehensive digestive enzyme blend that includes proteases, lipases, and amylase to break down proteins, fats, and carbohydrates. Specific types of these enzymes help break down specific hard-to-digest substances, such as fiber.

Flatter Me contains a blend of 18 digestive enzymes that break down all food groups to reduce bloating and support nutrient absorption. Flatter Me Extra Strenght provides 50% more digestive enzymes for extra support for those who have difficulty digesting foods or who need extra enzymes (as we age, our natural production of digestive enzymes decreases, so some extra support may be needed) . Flatter Me Plus contains Flatter Me 18 Digestive Enzyme Blend along with 2 clinically studied probiotic strains that deliver the benefits of Flatter Me and improve regularity and more relief from bloating by supporting gut health.

raw material

A high-quality digestive enzyme supplement should contain a comprehensive blend of enzymes that can break down a variety of foods. Look for products that include:

• Protease: breaks down proteins into amino acids.
• Amylase: Helps digest carbohydrates.
• Lipase: breaks down fat.
• Cellulase: Helps break down the fibers of plant cell walls.
• Lactase: Helps digest the lactose in dairy products.
• Bromelain and Papain: Natural enzymes from pineapple and papaya that aid in protein digestion.

A supplement containing a variety of enzymes will help ensure it can handle your entire meal, allowing for better nutrient absorption and less digestive discomfort.

effectiveness

The potency of an enzyme is measured in units of activity, such as HUT (hemoglobin units tyrosine base) for proteases or FIP (fungal lipase units) for lipases. Potency determines how efficiently an enzyme breaks down a specific nutrient into smaller forms that are more easily digested. It’s important to check the label of your digestive enzyme product to make sure it provides these units, as these are the units that truly show the enzyme’s potency.

Certification

Third-party certification, such as that from the Clean Label Project, is an important independent measure of the quality of digestive enzyme supplements.

The Clean Label Project is a non-profit organization that independently tests all HUM products for hundreds of environmental and industrial contaminants, including heavy metals, pesticides and plasticizers. Their certification ensures that supplements undergo rigorous third-party testing and meet high standards of purity and safety.

final thoughts

With the right digestive enzyme supplements, you can optimize digestive health, reduce bloating, and support nutrient absorption. It’s important to make sure the product you choose meets your needs, has been clinically studied, is transparent on the label, and is third-party verified to be clean.