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)

The Best Fermented Foods and How to Add Them to Your Diet

Time to overcome your ferment-o-phobia to reap the many gut health benefits.

The Gut-Brain Connection and How it Impacts Your Health

Next time you’re feeling down, instead of blaming it on bad Tinder dates, consider the gut-brain connection. Maybe you haven’t been giving the microbes in your digestive system enough of the veggie fiber they crave (or enough cred when it comes to their impact on your mood)? That may sound crazy, but actually, scientists have discovered that the microbes in your gut are engaged in a constant conversation with your mind. And that chatter could be affecting your emotions, moods, and behavior in major ways. Gut Health 101 First, a little review. Gut health has been building up steam as a trending health topic as more research points to the importance of the microbiome, a fancy word for the trillions (yes, trillions!) of microbes that live in your gut, on your skin, and elsewhere. (Feeling itchy?)  Much of the attention has focused on how those microbes affect digestion and conditions like leaky gut, and therefore the immune system and chronic inflammation, which is linked to disease risk. RELATED: The Facts on Inflammation The Gut-Brain Connection Now, the gut-brain connection is also entering the picture in a bigger way.  Turns out your gut’s got its very own nervous system, called the Enteric Nervous System (ENS), and it’s so influential it’s often referred to as “the second brain.” The ENS’ main job is to regulate digestion, but it also sends up regular signals to the brain via the vagus nerve.  Think of the vagus nerve as a busy two-lane highway. Traffic is moving in both directions, but it’s much heavier headed north, to the brain. Who’s directing that flow of traffic? Your microbes, of course. How That Connection Affects Your Health Here’s where things get interesting. Since your microbes are sending so many signals to your brain, if your gut health is out of whack, they may send up some wacky signals that influence your moods in negative ways. RELATED: 4 Easy Ways to Improve Your Digestive Health Studies have shown changing the makeup of gut microbiota actually changed how mice behaved, affecting anxiety and cognition, for instance. Mice raised without beneficial microbes also have been shown to be less capable of managing stress. Another example: 90 percent of the neurotransmitter serotonin is made in the gut, and research has shown microbes play a critical role in its production. So, if yours are not doing their job well, your body could end up with inadequate serotonin. That’s a problem since it regulates sleep, appetite, mood, and more. How can you harness this info for better brain health? Probiotics could eliminate some of the barriers associated with traditional antidepressant medications and provide a new avenue for alleviating depressive symptoms. Further research is needed to understand the underlying mechanisms of probiotic effects and establish standardized protocols for their use in clinical practice. Maintaining a healthy gut through a diet rich in fibrous vegetables and incorporating fermented foods can promote a balanced mood and reduce anxiety. Eating as many fibrous veggies as possible is key (microbes feast on the prebiotic fiber); fermented foods are great for your gut, and taking a high-quality probiotic is a good strategy either way since it can also benefit your digestive and immune systems.

Can Food Journaling Really Help You Lose Weight?

Q: Can food journaling really help me lose weight? I despise it and never seem to stick with it. A: You know I hate to be the bearer of bad news. Of any kind. But, this bad news (for all of you despisers out there) isn’t too bad. You may even turn into food journaling lovers by the end of this blog. Food journaling can be your weight loss secret weapon for a whole lotta reasons, and it’s been around since, well, forever, for good reason: it works. So just like you may not love flossing routinely, you do it because it’s good for you and you want a pretty smile too. Need more specific reasons than that to break out a new food diary? Here ya go. 3 Reasons Why Food Journaling Can Help You Lose Weight Accountability.Whether it’s a drill sergeant friend, your nutritionist or simply your sturdy Ticonderoga pencil keeping tabs on what goes in your mouth, accountability works. Food journaling is definitely one way to be accountable either to yourself or to whoever is reading them. One study showed that keeping a food journal doubled a person’s weight loss. It found that the best predictors of weight loss were 1) how frequently food diaries were kept and 2) how many support sessions the participants attended. Those who kept daily food records lost twice as much weight as those who kept no records at all. Another study showed that the more food journals people kept, the more weight people lost. So basically those that maintained focus, diligence, and consistency with journaling were rewarded with fitting into smaller pants. Also, if you’re working with a dietitian or health coach, you’ll get a lot more out of that partnership if you’re sharing all your food deets. The good, the bad and the in between. Putting it all out there will help your nutrition guru help you. Food journaling can be kinda like getting a new gym membership and a fresh pair of kicks…you’re all excited to use them for the first few weeks, but when the novelty wears off, often so does your motivation and consistency. You gotta find a way to get comfy in your new kicks, even after they’re not new anymore, and realize that the more they get broken in, the better you might look in your LuLus. Honesty. Always a good thing, right? Food journaling keeps you honest – even if it’s just with yourself. When I ask clients about a typical a day of eating, I often get this for an answer: “I eat really well, not sure why I’m not losing. I eat a couple eggs for breakfast with a slice of whole grain toast, a kale salad, usually a few nuts for a snack and pretty balanced dinner of some kind of protein and usually a little rice or potato and a salad.” When I have them write down every detail, and I mean every detail, it goes something like this: “Two eggs prepared with butter and a drop of cheese. Slice of toast and two bites of my son’s waffle. Kale salad with dressing and parmesan cheese (I usually skip the cheese though), croutons and chicken. Three handfuls of nuts, diet soda and three bites of my daughters chocolate chip cookie (it was her friend’s birthday)…” You get where this is going. It’s easy to think you eat super clean but until you really hammer it out on paper, you often unintentionally don’t even realize just how much (or in some cases how little) you’re eating. Honesty and food journaling is always the best policy. Besides, your waistline is terrible at keeping secrets. Growth.Growth in all areas of life is always good idea. When it comes to weight loss, health, and food journaling, food journaling can be a wise sage that guides us in a new right direction. Food journaling allows us to reflect and analyze. What worked? What didn’t work? And, finally, how can I improve what I’m eating or the behaviors and habits I’m exhausting? There will come a day when you’ve nailed your diet and you don’t have to spend time food journaling anymore. That’s the ultimate goal, right? But there also may come a day when you need to go back to basics and clean things up again, and food journaling is the first thing you should turn to. It’ll be like riding a bicycle. It’ll feel familiar and easy even if it’s been a long time, and you’ll quickly remember how great it feels to have that wind in your hair…in a smaller pair of shorts.

4 Easy Ways to Improve Your Digestive Health

For years, I’ve been telling you to listen to your body. Digestive health is no different, it’s all about listening to your gut. What’s your gut telling you, and what should you be doing to be your most nutritious self? And I’m not just talking about reducing bloating, constipation, or indigestion. Gut health affects everything from your immune system, to your weight, to your brain function, so it’s really important to focus on what’s going on in your belly, or shall I say what’s going IN your belly? Here’s how to get things moving as regular as your morning commute.   4 Easy Ways to Improve Your Digestive Health Incorporate fermented foods These are foods like kefir, sauerkraut, kimchi. These foods begin with a live active culture and are fermented, giving them similar benefits of probiotics supplements. Eat Fiber Many fibers are considered prebiotics. This means that they feed the good bacteria already present in your gut. But different fibers feed different bacterias, so it’s important to get these prebiotics from multiple sources and from a variety of foods. Translation: eat a variety of fruits and vegetables.  Eat Frequently It’s much more beneficial for good digestion to eat consistent small meals throughout the whole day rather than just eating a few large meals intermittently. It will keep your digestive tract regular which is something we all can appreciate. My most successful weight loss clients also are those that eat consistently throughout the day. Drink lots of fluids. Our bodies need water for skin health, immunity and energy, but also to push things along through digestion. So while we need the bacteria for gut health, we also need the fluids to keep everything moving as it should. And there are other aspects of a healthy life to consider, too. Managing stress, exercising regularly, and even getting enough sleep will all affect your digestive health. If you’re thinking, “Hey! I’m already doing those things right, and I’m still not right!” then a probiotic might be just what you need. You can even take a probiotic as a bit of an “insurance policy” to make sure that you’re balancing the bacteria in your gut everyday, no matter what.  Just make sure that you’re taking one with the right strain for you and your body. There are a lot out there on the market available to you, and you want to make sure it will address your specific needs.