Should I Be Taking Digestive Enzymes? A Comprehensive Guide
Digestive enzymes are responsible for breaking down the food we consume into essential nutrients that our body can absorb and utilize, making them absolutely crucial to our overall health and well-being. When there’s an imbalance or deficiency of digestive enzymes, proper nutrient absorption can be hindered and may lead to digestive discomfort (think bloating, cramping or excessive gas).. Who wants that? No one, that’s who. There are cases when taking digestive enzyme supplements may be beneficial, but before we go there, let’s start with the basics about digestive enzymes’ functions and benefits—also known as Digestive Enzymes 101. Understanding Digestive Enzymes As a quick reminder, digestive enzymes are substances produced by our body that aid in the breakdown of food into smaller, more easily absorbable components. Different enzymes work on specific macronutrients, such as carbohydrates, fats, and proteins. Here’s a quick overview of the enzymes involved in the digestion process: Carbohydrate Digestion Salivary amylase: Begins breaking down starches in the mouth Pancreatic amylase: Continues carbohydrate digestion in the small intestine Maltase, sucrase, and lactase: Break down maltose, sucrose, and lactose, respectively, into simpler sugars in the small intestine Fat Digestion: Lipase enzymes: Break down triglycerides into fatty acids and glycerol in the small intestine Protein Digestion: Pepsin: Breaks down proteins into smaller peptides (secreted by the stomach) Trypsin and chymotrypsin: Further break down proteins into amino acids in the small intestine (produced by the pancreas) RELATED: 10 High-Protein Breakfast Recipes to Power Your Mornings Natural Enzymes in Our Diet Interestingly, many of the digestive enzymes we need are already present in the foods we consume. While the contribution of these natural enzymes to digestion may not be overwhelming, incorporating enzyme-rich foods into our diet can certainly support the digestive process. Foods like pineapple, papaya, kefir, and sauerkraut contain natural enzymes that can aid digestion. Who Should Consider Digestive Enzyme Supplements? While our body naturally produces digestive enzymes, certain conditions or factors can lead to an imbalance or deficiency. Here are some situations where taking digestive enzyme supplements may be beneficial. Remember,even if you fit any of these descriptions make sure to consult with your healthcare provider before giving supplementation a try. Digestive Disorders Individuals with conditions like pancreatic illnesses (e.g., pancreatitis or pancreatic cancer) or cystic fibrosis may experience enzyme deficiencies and can benefit from supplementation Age-related Decline As we age, our body’s natural enzyme production may decline. Supplementing with digestive enzymes can help support optimal digestion and nutrient absorption. Food Intolerances Lactose intolerance, a common example, occurs due to a deficiency of the enzyme lactase. Taking lactase supplements can aid in the digestion of lactose-containing foods. RELATED: 28 Anti-Bloat Foods to Eat When You’re Feeling Puffy Types of Digestive Enzyme Supplements When considering digestive enzyme supplements (or any supplement at all!), it’s essential to choose high-quality products. Here are a few types of digestive enzyme supplements available in the market: Broad-Spectrum Enzymes These supplements contain a combination of enzymes that aid in the digestion of various macronutrients, including carbohydrates, fats, and proteins. Targeted Enzymes Some supplements focus on specific enzymes, such as lactase for lactose intolerance or lipase for fat digestion. Plant-Based Enzymes Derived from natural sources like fruits and fermented foods, these enzymes are suitable for individuals seeking vegan or vegetarian options. The Bottom Line on Digestive Enzymes Digestive enzymes are vital for proper digestion and nutrient absorption. While our body naturally produces these enzymes, imbalances or deficiencies can occur, leading to digestive discomfort and nutrient deficiencies. When that happens, digestive enzyme supplements can be beneficial. However, it’s important to always consult with a healthcare professional or a registered dietitian or certified nutrition and wellness coach before starting any supplementation regimen. These people are trained in wellness and nutrition and can help determine if digestive enzyme supplements are suitable for your individual needs. (Don’t know a certified nutritionist? Why not Become a Nutrition Coach yourself?) Remember, a healthy diet rich in whole foods and natural sources of enzymes, such as fruits and fermented foods, can also contribute to better digestion and overall well-being. And leaning into all 8 pillars of a Nutritious Life on your wellness journey will guide you toward living your healthiest life, too. (Image: Unsplash)
10 Diuretic Foods to Beat the Bloat and Fight Water Retention Naturally!
We’ve all been there. Despite your best efforts, you’re puffy and retaining water. Maybe it happens around your monthly cycle. Maybe you’ve overindulged at dinner with a sodium-rich meal. Or, maybe you just aren’t great at drinking enough water daily, so your body tries desperately to hold onto the fluid it has. So, what’s a girl to do? This is where some of us might turn to over-the-counter diuretics for help. Diuretics help pull water and salt from our bodies by stimulating our kidneys to release them in the urine. But water pills have side effects, such as lowering your potassium levels, and can be hard on the kidneys because they may dehydrate you. That’s why it’s sometimes best to consider a natural, whole food route before turning to meds to do the work. There are plenty of foods that act as natural diuretics—and most of them are plant-based (fruits, veggies and herbs), which we definitely love. ”Many veggies and fruits are high in water content and in potassium, both of which are great for fighting water retention. Eating potassium-rich foods such as bananas, cucumbers and sauerkraut helps you urinate more while also reducing your sodium levels,” says our very own, Keri Glassman MS, RD, CDN, a nationally renowned registered dietitian and nutritionist and Nutritious Life founder. “I also tell my clients who complain of puffiness to stay hydrated, increase their magnesium intake and to exercise or move more. Do all these things and you’ll be beating the bloat in no time.” Meanwhile, we’ve rounded up ten of the most effective natural diuretics for you. Read on for the best foods to bring down the bloat. 10 Diuretic Foods to Beat the Bloat Asparagus Asparagus contains inulin, a prebiotic fiber that provides health benefits for our digestive tract, promoting better nutrient absorption and lowering the risk of colon cancer. It’s also a natural diuretic—meaning it can rid your body of the excess water it’s holding onto, causing you that uncomfortable belly bloat. Get your asparagus in the morning with a salmon, feta and asparagus omelet. Banana Bananas are a go-to for busting bloat. One medium banana has more than 400 mg of potassium, which is a natural diuretic. If you’ve been avoiding bananas because you worry they might constipate you, just stick to ripe bananas. Green, unripened bananas can constipate you, but the ripe ones are full of fiber, which will help get things moving through your digestive tract. Pair a banana with 2 teaspoons of nut butter for a nutrient-dense snack or breakfast. Celery Celery juice has had its moment—and for good reason. The fibrous veggie contains phthalides, which contribute to its diuretic effect, as well as COX-2 inhibitors, which work as natural anti-inflammatory agents helping to reduce inflammation and the pain that often comes with it. Celery is particularly great for the swelling of gout because it helps reduce uric acid that tends to collect in the joints of gout sufferers. RELATED: Is Celery Juice Good For You? Cucumber In addition to being wildly low in calories (30 calories per medium cucumber) and one of the very best hydrating foods, cucumbers are also a good source of potassium, magnesium, fiber, vitamin K and vitamin A. It’s also no wonder that cucumbers have been used to reduce puffiness around the eyes. They contain vitamin C and caffeic acid, which both help to fight skin inflammation and irritation. That caffeic acid also helps to flush water out of our bodies. So, go ahead, and add some cucumber to your next glass of H2O! Pair cucumbers with pineapple (another natural diuretic) for a delicious and puff-busting salad. Dandelion greens Dandelion greens have amazing diuretic properties, which earns them a claim to detox fame. They’re rich in fiber, too, helping to move things along the digestion pathway. Dandelions aren’t just for picking. To help sooth your digestion and flatten your tummy, add 1 cup dandelion root tea to your nighttime routine. You can also add them into your salad like any other lettuce green. Garlic The ultimate flavor booster, garlic is also a prebiotic that has antiviral, anti-inflammatory and antioxidant properties. The best part? The allicin in garlic is also a diuretic. The question might be: What doesn’t garlic do? Add it to any and all recipes for a dose of gut-friendly goodness. Ginger While ginger’s diuretic properties have not been studied specifically, the root has been used historically for managing many maladies, including bloating and water retention. According to this review, ginger appears to be safe and its effects are mighty and amazing in its many applications. Parsley All hail, parsley! This everyday herb that we use as garnish for soup or perhaps pasta has so much more potential to improve our health and wellness. Parsley serves double duty as a natural diuretic and a natural laxative. Need a one-two punch? Add a pinch of parsley to your next meal! Or try this kisir salad recipe. Sauerkraut Fermented foods are like a secret weapon for diversifying your gut microbes, which is just what we want for optimal digestion. Sauerkraut is a natural source of probiotic lactic acid, which helps to cleanse the digestive tract but also to remove excess fluid from the body. Sauerkraut is also an excellent source of vitamins C and B and blessed with loads of minerals such as calcium, potassium, phosphorus, zinc, iron and many more. Looking for fermented inspiration? Try this turmeric paste recipe by Adam James, excerpted from the book, “Fermentation Journeys: Recipes, Techniques and Traditions From Around the World” by Sandor Katz. Watermelon Watermelon is delicious and hydrating (after all, it has “water” in its name). But it’s also healthier than most people realize. For one, it’s a stellar source of lycopene—a powerful antioxidant. It also contains citrulline, which has been shown to improve vascular function and to reduce blood pressure. Studies show that watermelon also packs a wallop with its significant diuretic properties. Try this watermelon cucumber smoothie recipe for a double
De-Fluff Your Puff: 5 Exercises to Reduce Bloating
We all overindulge on food from time to time, and this can leave us feeling sluggish and bloated. Can you relate? Bloating is usually caused by an increased production of gas in the colon, which can happen for a number of reasons, such as: from the food you have eaten, consuming food too fast, inadequate amounts of fiber, or even stress. Certain foods or drinks may help relieve bloating, but a more surefire way to soothe your distended belly is to do some simple stretching. Below I have created a stretching sequence that will help reduce any discomfort you may be feeling while also helping to beat the bloat. This sequence involves rotational poses to massage and tone your abdomen, as well as restorative poses to help calm your nervous system and support full-body relaxation. TOP TIP: Remember to inhale and exhale in each position and at the end of the sequence, sit upright and take 5-6 deep breathes to calm and center yourself. The Sequence Cat to Cow How To Start on your hands and knees, with your wrists directly underneath your shoulders and your knees directly below your hips. Keep your fingers pointing forward with your hands shoulder-width apart. Keep your head and neck in a neutral position and gaze down at the floor. Exhale, and round your spine up toward the ceiling, drop your head down, draw your abdominals in towards your spine, tuck the pelvis, and keep your shoulders in the same position. Make sure to draw your shoulders away from your neck in this position. Inhale, uncurl, and start to arch your spine by lifting your chest forward and allowing your sit bones to tilt up towards the ceiling. Keep gazing forward, exhale, and repeat 8-10 times. Once completed, return to a neutral position on your hands and knees. Technique Tips Try to avoid arching primarily in your lower back and pushing out your ribs when in Cow pose. Try to avoid tucking your chin into your chest when in Cat pose. Perform 8-10 repetitions. Seated Forward Fold How To Start by sitting upright on your mat, with your legs extended out in front of you, feet flexed and pointing up towards the ceiling. Place your hands down by your sides with your fingers facing forward, palms facing down on the mat, with a soft bend in your elbows. Rock slightly from side to side to make sure your sit bones are as far away from your heels as possible. Contract your thighs so you are pressing the back of your legs into the mat. Keep flexing your feet. Inhale, and lift your arms straight up toward the ceiling, feeling your spine lengthen. Exhale, and stretch your sternum forward, bending from your hips and bringing your arms with you. Keep moving forward slowly, lowering your abdominals to your thighs. Grasp the soles of your feet or ankles and keep a soft bend in your elbows. With each inhalation, lengthen your spine. With each exhalation, move deeper into the stretch. Technique Tips Make sure to avoid rounding your spine when lowering your sternum forward. If needed, you can place a folded blanket underneath your buttocks to help guide the forward bend from your hips. If your flexibility is limited, please use a yoga strap to help support you in this pose. Place the ends of the yoga strap in each hand and place the middle of the strap against the soles of your feet. Remember to keep tension in the strap and avoid letting it sag. Alternatively, you can modify this pose by keeping the right leg straight out in front of you, bending the left knee and drawing the heel towards your groin, with the sole of your foot placed on your right inner thigh. Complete the rest of the movement as is and repeat on the other side. Hold for 30-45 seconds. Seated Twist How To Start by sitting upright on your mat, with your legs extended out in front of you, feet flexed and pointing up towards the ceiling. Place your hands down by your sides with your fingers facing forward, palms facing down on the mat, with a soft bend in your elbows. Bend your right knee and place your right foot over your left leg. Your right foot should be flat on the floor outside of your left thigh. At the same time, bend your left knee, resting the outside of your left thigh on the floor. Your left heel should be next to your right sit bone. Inhale, and lift up through your spine and chest while keeping your shoulders relaxed. Exhale and begin twisting to the right. Place your left elbow on the outside of your right knee and bring your right hand on the floor behind your hips. Turn your head to the right. Twist deeper with each exhalation and keep length in your spine from the bottom up. Think of your head and neck reaching up to the ceiling and your tailbone rooting down toward the floor. Repeat on the other side. Technique Tips Try to keep rooting the foot of the raised leg down into the floor and avoid lifting it off. Keep space between your shoulders and ears and avoid tensing and elevating the shoulders up. Try to avoid rounding your spine when moving deeper into the twist. Hold for 30-45 seconds. Bow Pose How To Start by lying prone (face down) on your mat. Place your arms by your sides with your palms facing up. Place your chin on the floor and exhale as you bend your knees back towards your bottom. Reach your arms behind you, grasping the outside of your ankles with your hands. Inhale and lift your chest off the floor while simultaneously lifting your thighs, by pulling your ankles up with your hands. Make sure to shift your weight onto your abdominals and tuck your tailbone into your pubis. Keep your head in a neutral position and make
