%20(13).png)
Digestive Enzymes: Function, Support & Gut Health Benefits
- Paula Grubb Nutrition
- 5 days ago
- 4 min read
Updated: 4 days ago
Chances are, at some stage you’ve experienced bloating, gas, fatigue, sluggish digestion, or even nutrient deficiencies. When that happens, it could be that your digestive enzymes are taking a holiday — temporarily slowing down the breakdown of the food you eat.
Even the healthiest diet won’t deliver its full benefits if your digestive enzyme production is low or has gone on strike, making digestion less efficient. Supporting them — whether through food, lifestyle, or targeted strategies — can make a big difference in how your body absorbs vitamins, minerals, amino acids, fats, and sugars. This keeps your gut health and immune system happy while leaving you energised and nourished.
What Digestive Enzymes Do For Digestion and Gut Health
Digestive enzymes play a vital role in digestive health and are essential proteins produced by your body turning food into fuel. They break down complex molecules into simpler forms so your intestines can absorb nutrients efficiently.— think of them as the “scissors” that cut complex foods into tiny pieces — Fully digested food also supports gut health by preventing undigested particles from fermenting, which can feed unwanted bacteria and cause bloating, gas, or sluggish digestion.
In short, enzymes:
Break down food into absorbable nutrients.
Support smooth digestion and nutrient absorption.
Help maintain a healthy gut environment.
Reduce digestive discomfort and leave you feeling energised after meals.
The 4 Key Digestive Enzymes
Your body produces enzymes at different points along the digestive tract, each specialising in breaking down specific nutrients:
Amylase – Found in saliva and the pancreas, amylase begins breaking down carbohydrates into simple sugars like glucose, your body’s main fuel source, starting as soon as food enters your mouth.
Protease – Produced in the stomach and pancreas, protease breaks proteins into amino acids, supporting muscle repair, immune function, and hormone production as digestion progresses in the stomach and small intestine.
Lipase – Made by the pancreas and released into the small intestine, lipase breaks down fats into fatty acids and glycerol, supporting brain health, hormone production, and steady energy.
Lactase – Produced in the small intestine, lactase breaks down lactose in dairy into glucose and galactose, helping prevent digestive discomfort for those who consume dairy.
These enzymes ensure food is fully digested, nutrients are absorbed efficiently, and the gut stays healthy — helping reduce bloating, sluggish digestion, and discomfort.
Signs You May Need Digestive Enzyme Support
Most people produce enough enzymes naturally, but certain situations can create gaps. You might benefit from extra support if you notice:
Digestive discomfort: Regular bloating, gas, indigestion, heartburn, or IBS symptoms.
Undigested food in stools: Seeing bits of undigested food may indicate your digestive enzymes aren’t fully breaking down meals, signalling that extra support could help.
Fat or protein digestion issues: You may notice greasy stools, bloating, or a feeling of heaviness after meals.
Lactose intolerance: People who don’t produce enough lactase—the enzyme that breaks down lactose, the sugar in dairy—may experience bloating, gas, or diarrhea. Enzyme supplements can help if dairy is accidentally consumed.
Gluten sensitivity: For those with non-celiac gluten sensitivity, gluten-digesting enzymes may help ease symptoms if gluten is accidentally eaten — though they do not make gluten safe for people with celiac disease.
Pancreatic issues: Conditions such as chronic pancreatitis or cystic fibrosis reduce enzyme production. Even milder stress on the pancreas—such as with diabetes can slow enzyme output, making digestion less efficient.
Aging: As we get older, enzyme production naturally declines, which can slow digestion.
Stress: Chronic stress impairs enzyme release, making digestion less efficient.
Heavy meals: Rich, fatty, or large meals can overwhelm your enzyme capacity temporarily.
Choosing the right enzyme for your specific needs is key — consulting a qualified practitioner ensures you get the best results safely.
How to Support Digestive Enzymes Naturally
Small daily habits make a big difference: These simple steps help your body do what it’s designed to do.
✔ Chew your food well – digestion begins in the mouth so chewing well activates saliva enzymes and makes food easier to digest.
✔ Eat in a calm environment – when your body is stressed, digestion slows and enzyme activity can drop. Try taking a few deep breaths before meals, enjoying your food without distractions, or doing gentle movement earlier in the day to support your gut-brain connection
✔ Include enzyme-rich fresh & fermented foods - Pineapple, papaya, kiwi, mango, and raw honey provide natural enzymes to help break down proteins, carbs, and sugars. Fermented foods like kefir, sauerkraut, kimchi, and kombucha add both enzymes and beneficial bacteria to support a healthy gut environment.
✔ Avoid excessive processed foods – Some foods interfere with stomach acid and enzyme function.
✔ Support healthy stomach acid – Adequate stomach acid helps enzymes do their job. Zinc, digestive bitters, or a splash of apple cider vinegar before meals may help stimulate production
✔ Stay hydrated – Water supports enzyme function and keeps digestion flowing smoothly.
Final Thought
Supporting your digestive enzymes is one of the foundations of good gut health, healthy digestion, and long-term wellbeing.
They are vital partners in turning food into fuel and maintaining gut health. By understanding their role and supporting them with smart food choices and lifestyle habits, you can nurture a happy, comfortable digestive system and enjoy greater energy and wellbeing every day.
Want to go it alone, my DIY 14-Day Body Reboot Cleanse & Nourish Program offers simple, supportive tools to help you reset your gut and feel more energised — without extremes or restriction.
