If you could pop a pill for better digestion, reduced
bloating, and increased nutrient absorption, you would be tempted, right?
These are the promises made by companies selling digestive
enzymes, a growing category of supplements which may help the body break down
compounds in food.
But the promises often go beyond helping digestive issues,
with claims extending to weight loss, clearer thinking, a flatter stomach, and
even the ability to eat foods you are allergic to.
What are digestive enzymes?
“Digestive enzymes are proteins your body produces and uses
to break down food into energy and nutrients,” says US registered dietitian and
nutrition writer, Christy Brissette.
Once you start eating, your body releases many digestive
enzymes. Some are made in the mouth, others in the stomach and small intestine,
but most come from your pancreas.
Some enzymes you may have heard of include amylase, which
breaks down starches, protease, which breaks down protein, and lipase which
helps break down fat. Lactase is another, which breaks down lactose, the sugar
in milk and diary foods.
Once broken down into small molecules, these nutrients are
absorbed through the wall of the small intestine and into your bloodstream.
When you do not have enough enzymes
Sometimes the body does not make enough digestive enzymes,
meaning it cannot break down certain foods and absorb nutrients. People with
conditions affecting the pancreas, such as pancreatitis and cystic fibrosis,
often need to take prescription digestive enzymes which help the body digest
food and absorb nutrients better.
Some people with diabetes, inflammatory bowel disease,
uncontrolled coeliac disease, or following weight loss surgery may also need
digestive enzymes.
“When your body does not produce enough of certain digestive
enzymes, undigested compounds can make their way into your large intestine and
cause unpleasant symptoms,” says Brissette.
These include gas, belly pain or cramps, bloating, oily stools
and unexplained weight loss. If you have any of these symptoms, do not assume
it is due to a lack of enzymes. Talk to your doctor as they could be signs of
gut irritation or a more serious condition.
Should I take them “just in case’?
“Unless you have a digestive enzyme production issue, you do
not need to take digestive enzyme supplements,” says Canadian registered
dietitian Abby Langer.
“Taking more digestive enzymes via supplementation does not help
you break down or absorb your food better if your enzyme levels from your own
body are not low.
“That being said, there are two more common digestive enzyme
supplements that are more routinely used,” says Langer.
“Lactase for lactase deficiency which results in lactose
intolerance, and alpha-galactosidase, which nobody’s body makes, but is the
main ingredient in the product ‘Beano’. This enzyme can potentially help break
down fermentable carbohydrates in foods like beans and vegetables,” she says.
“Both of these supplements may help with Irritable Bowel Syndrome
in certain cases.”
Digestive enzymes may be natural, but they are not risk
free. Some reported side effects include allergic reactions, interactions with
medications, and abdominal pain. It is best to avoid digestive enzymes unless
they have been recommended by a health professional.