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)

Should You Drink Water While Eating?

Ask Keri: I’ve heard it’s a bad idea to drink water while eating. Is this true? Keri says: Hydration is one of my favorite topics, and I encourage you to be sipping on H2O as often as possible—that includes water during meals. Read on to find out about the basics of digestion, the three most common myths about drinking water or other liquids during a meal, plus the benefits of drinking plenty of H20. How Digestion Works As you likely know, digestion starts in the mouth. As soon as food enters the mouth, it signals to the salivary glands to produce saliva. Within saliva are enzymes which start breaking down the food to make it easy to swallow. The food then travels down to your stomach and gets mixed with gastric juices that break it down even more. The next stop is the small intestine where digestive enzymes from your pancreas and bile from your liver enter the process. The food is broken down even further, readying the nutrients to be absorbed into the bloodstream. 3 Myths of Drinking Water While Eating The misconception that you should skip fluids while you eat comes from some flimsy theses. Here we take a look at three of the myths surrounding drinking water with a meal and the science that debunks them. Myth 1: It Hampers Your Digestion There are claims that drinking water while eating can affect your digestion by diluting the acid and digestive enzymes your digestive tract uses to break down food. That, they claim, can prevent your body from absorbing nutrients properly and lead to bloating. RELATED: How to Stop Bloating in 5 Easy Steps But that theory is not supported by research, and even if we did find out there was some truth to it, the benefits of drinking water during meals would far outweigh that effect. (More on that later!) Myth 2: It Negatively Affects Saliva Production Water isn’t the only liquid claimed to affect digestion. Some people argue that drinking acidic drinks, such as alcohol, with meals dries up your saliva, which in turn makes it tougher to digest food. While it’s true that alcohol does decrease saliva flow, it’s the higher alcohol concentrations found in hard liquor that are mostly responsible for this. There’s no scientific evidence that a glass of wine or beer with dinner (when consumed in moderate amounts, of course!) will negatively affect digestion. Myth 3: Liquids Speed Up Stomach Emptying This argument claims that drinking water or other liquids with meals will ramp up the rate at which food is moved through your digestive tract. This is thought to cut down on the time the food comes in contact with stomach acid and digestive enzymes, thus leading to poorer digestion. While this sounds feasible, the truth is that liquids have no effect on solids in the digestive process. While liquids obviously do pass through the digestive tract quicker than solids, studies have shown they don’t impact the digestion speed of food and how quickly it empties from your stomach. Benefits of Drinking Water While Eating Now that we’ve dispelled the three major myths surrounding drinking water and other liquids during a meal, let’s dig into the benefits of drinking while eating. Here we go: Water Aids Digestion Not only does drinking water with a meal not hinder digestion, it actually helps it. Water (and other liquids) help break down food so your body can better absorb the nutrients you’re eating. Water Helps Prevent Constipation Drinking water with your meal helps to move food through your digestive tract smoothly and softens your stool. So your water intake could actually prevent bloating and constipation. Score! Water Helps Curb Weight Gain Research has shown that water during meals can help curb weight gain by preventing overeating. (We’re talking about a couple glasses; don’t get so excited that you start chugging from that Swell bottle pre-dinner.) RELATED: Does Drinking Water Lead to Weight Loss? Finishing off a glass while you wait for your steak salad to show up? It turns out, that may cause you to feel full sooner. In one study, adults who drank water right before digging into dinner lost more weight than those who didn’t. Other studies have shown that stopping for sips slows down the speed at which you eat, causing you to eat less overall. Eating at a slower speed allows you to check in with your hunger signals and usually makes a meal more enjoyable. And we all know enjoying what you eat is a big part of maintaining a sustainable, balanced diet. Drinking Water Before, During and Between Meals: The Bottom Line Finally, did I mention I LOVE talking about the overall importance of hydration? Drinking enough water throughout the day is associated with weight loss, improved moods and energy, and better skin. With all that going for it, it definitely makes sense to keep it up before, during, and between meals. More Reading Feeling Dehydrated? Here’s How to Hydrate Like a Boss (Image: Shutterstock)