When these enzymes aren’t doing their best work, you feel it: bloating, discomfort, irregular bowels, and sluggish energy. Let’s break down how enzymes work, the stages of digestion, and when supplements might make a meaningful difference.

Understanding enzymes starts with understanding the journey your food takes:

1. Cephalic Phase
Digestion starts before you take a bite. When you smell, see, or even think about food, your brain signals your digestive system to gear up. Saliva is released first, carrying amylase, the enzyme that begins breaking down carbohydrates like bread, crackers, and pasta.

2. Gastric Phase
Once food hits your stomach, things get serious. Your stomach releases acids and pepsin, an enzyme that breaks down proteins like meat, eggs, and legumes. This acidic environment turns big proteins into small, manageable fragments.

3. Intestinal Phase
Most digestion happens in the small intestine. Here, bile from the liver breaks down fats, and your pancreas releases the big enzyme crew:
• Amylase keeps breaking down carbs
• Protease further digests proteins
• Lipase breaks down fats

Nutrients are then absorbed into your bloodstream and put to work by your body.

1. Amylase — for carbohydrates
Starts in the mouth and continues in the small intestine.
Signs you may be low: gas, bloating, or heaviness after eating pasta, bread, rice, or sweets.
Supplement benefit: supports carbohydrate digestion and reduces fermentation-related bloating.

2. Protease — for proteins
Breaks protein into peptides and amino acids.
Signs you may be low: discomfort or fullness after meat or dairy, undigested food in stool.
Supplement benefit: may reduce protein-related bloating and support nutrient absorption.

3. Lactase — for lactose in dairy
Essential for digesting lactose in milk, yoghurt, soft cheese, and ice cream.
Signs you may be low: gas, bloating, cramping, or diarrhea after dairy.
Supplement benefit: allows more comfortable digestion of dairy foods.

4. Lipase — for fats
Responsible for digesting oils, butter, cheese, and fatty meats.
Signs you may be low: nausea after fatty meals, greasy stools, or fat-related bloating.
Supplement benefit: supports fat digestion and reduces discomfort after rich meals.

If your digestive system feels like it’s constantly “working overtime,” enzyme support might be worth exploring:
• Frequent bloating or gas — especially after carbs, protein, or fats
• Abdominal discomfort after meals
• Diarrhea or constipation
• Nutrient deficiencies or unexplained fatigue
• Unintended weight gain or loss
• Feeling like food “just sits there”

These symptoms may signal that your body isn’t breaking down food efficiently.

Digestive enzymes are powerful, but diet still plays a leading role. A few strategies that complement enzyme function include:

1. Add fermented foods
Fermented foods are naturally rich in enzymes and probiotics. Options include:
• Kefir
• Kombucha
• Sauerkraut
• Bio-fermented drinks
Fermentation is a time-honoured method where beneficial microbes “pre-digest” foods using their own enzymes, making nutrients easier to absorb while supporting a balanced gut microbiome.

2. Increase fibre intake
Eating a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains keeps digestion moving smoothly and feeds beneficial gut bacteria.

3. Enjoy enzyme-rich foods
Some foods naturally contain enzymes that support digestion:
• Pineapple (bromelain)
• Papaya (papain)
• Kiwi
• Ginger

These foods can gently support the digestive process.

If you're regularly uncomfortable after eating — even when your diet is balanced — enzyme supplements can be worth discussing with your healthcare provider. They’re not a cure-all, but for the right person, they can make digestion smoother, reduce bloating, and support more efficient nutrient absorption. Always consult your healthcare professional when starting supplements and if symptoms persist.

• Harvard Health Publishing – Digestive Enzymes Overview:
https://www.health.harvard.edu/diseases-and-conditions/digestive-enzymes-helping-or-hype
• Harvard School of Public Health – Carbohydrates & Digestion:
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
• Cleveland Clinic – Digestive Enzymes Explained:
https://my.clevelandclinic.org/health/articles/digestive-enzymes
• NIH – Lactose Intolerance Information:
https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance