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Sources of Digestive Enzymes

Digestive enzymes transform the food you eat into nutrients your body can use. Although, the body produces its own enzymes, a diet deficient in enzyme-rich raw foods may lead to gastro-intestinal problems, including gas, bloating, constipation and poor nutrient absorption. Improve your digestive health by consuming more enzyme-rich foods or by taking an enzyme supplement.

  1. Raw foods

    • Raw fruits and vegetables contain the enzymes required for their digestion, especially when eaten soon after they are picked. Raw vegetable salads are an easy way to include more enzymes in each meal. Experiment also with raw vegetables in omelets and scrambled eggs, in burritos or chili, and in sandwich wraps. Cooking and pasteurization destroy enzymes, but a quick stir fry (that leaves vegetables crunchy) will keep most of the enzymes intact.

    Miso

    • Miso, a fermented soybean product popular in Japan, is a raw food rich in enzymes and beneficial bacteria. Look for it in the refrigerated section of any health food store. A general flavor enhancer, it works well in soup, salad dressing and sauces. Do not cook miso; if you are using it with a cooked dish, stir it in at the end.

    Kombucha

    • Kobucha is a fermented, vinegary-tasting drink made from tea and live cultures. Rich in digestive enzymes, it is touted as an energy tonic that can also cure many ills: lethargy, acne, gastrointestinal distress, weak libido, PMS, high cholesterol, obesity, lung problems, wrinkles and even cancer. It is available at health food stores and some coffee shops.

    Herbs

    • Better Nutrition magazine (2002) recommends using herbs and spices to remedy common gastro-intestinal problems. Carminatives, such as ginger, peppermint and fennel, stimulate the body to produce more digestive enzymes. Peppermint can also relieve gas, bloating and diarrhea. Turmeric, a spice frequently used in Indian cooking, may help digestion by stimulating bile production.

    Avocado

    • Avocado is rich in lipase, the enzyme that breaks down fat. Avocado is delicious in salads, on sandwiches and in dips. It goes particularly well with sprouts, another enzyme-rich food.

    Papaya

    • Papaya contains papain, an enzyme that helps break down protein. It may also provide relief from flatulence, according to First For Women magazine.

    Supplements

    • For general digestive benefits, Better Nutrition magazine (2007) recommends a broad-range supplement with protease, lipase, amylase, cellulase, xylanase and alpha-galactosidase. You may also want a supplement with beta-glucanase, which helps digest grains. Take supplements with meals, never on an empty stomach.

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