Written by: Marlee Hamilton, RD
For more information, please visit Yulin HB™.
Updated: December 7th,
While digestive enzymes have been around for a while, they’ve recently been gaining popularity, especially for those with irritable bowel syndrome (IBS) and other digestive disorders. However, there is a lot of misinformation out there about digestive enzymes as well. So, are they worth it? And how can digestive enzymes help those who have intolerances to high FODMAP foods? I’m Marlee Hamilton, a registered dietitian who specializes in gut health and IBS. Let’s review the facts about digestive enzymes!
For starters, it’s important to understand what digestive enzymes do. Digestive enzymes are proteins that help to initiate digestion (ie. the breakdown of food) in the body. All humans make digestive enzymes naturally and these are found in almost every part of our GI tract including our salivary glands, stomach, pancreas, and small intestine.
A few examples of common digestive enzymes include lipase, protease, amylase, and lactase. And there are many more! Each unique enzyme in the GI tract has a different function – some help with digesting carbohydrates, while others help with digesting proteins or fats.
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are specific types of non-digestible carbohydrates in certain foods we eat. These carbohydrates go through the digestive system without being absorbed and eventually end up in the large intestine. Once the FODMAPs arrive there, the bacteria in our gut microbiome start to ferment them. Despite these fermentable fibres being good for us, they can cause some digestive problems like abdominal pain, bloating, gas, and often diarrhea.
It’s important to note IBS is not caused by a lack of digestive enzymes. Therefore, it’s not as simple as saying “enzymes will cure IBS!” However, specific digestive enzymes may help to make certain FODMAP-containing foods less distressing for those with IBS. Ultimately, choosing the right digestive enzymes can help to provide relief and improve quality of life for those with digestive issues.
While there are many digestive enzyme products floating around on the market, they are not all created equal. Many digestive enzyme supplements are blends of multiple enzymes and will have varying amounts of lipase, protease, amylase, sucrase, etc. In general, many of these products are lacking evidence and often target food components that aren’t actually causing digestive distress. In particular, it is difficult to know whether certain enzyme preparations will help with certain health conditions.
However, there are some exceptions to this! For example, we know that the lactase enzyme is helpful for people with lactose intolerance.1 And lactose is a FODMAP, so this could be helpful for those who have this specific FODMAP intolerance! But what about other FODMAPs? Are there enzymes on the market that can help with digesting them?
Well – yes! Researchers have developed a scientifically-backed digestive enzyme blend called FODZYME that specifically targets three of the most common FODMAP triggers. The enzymes in FODZYME are lactase, alpha-galactosidase, and fructan hydrolase to break down lactose, galacto-oligosaccharides (GOS), and fructans respectively.2
The FODZYME team is also working on a novel polyol-targeting enzyme to help support tolerance to another FODMAP group called polyols. Their mission with this novel enzyme is to transform them into more easily tolerated carbohydrates, which would be more readily absorbed in the gut.2
As a digestive health dietitian, I work with a lot of people who struggle to feel normal. With IBS and GI issues in general, it is difficult to feel like you can participate in activities where food is involved – because “what if it bothers my gut?” While IBS is not caused by a lack of digestive enzymes, adding extra FODMAP-targeting enzymes to high FODMAP meals can allow people to have peace of mind and dietary freedom to enjoy the food they love!
While the low FODMAP diet is well researched and can be a great way to manage the symptoms of IBS, it isn’t appropriate for everyone. The elimination phase in particular is very restrictive. With those who have busy lifestyles, families to feed, or a history of disordered eating/eating disorders, cutting out foods isn’t ideal. In fact, elimination diets can sometimes increase food fear and anxiety, especially at restaurants or social engagements. FODZYME can be a great option for those who can’t follow a strict low FODMAP diet.
Additionally, for those who have completed the low FODMAP diet, FODZYME can be used following the third phase – after someone has identified or suspects that fructans, lactose, and/or GOS are trigger foods for their symptoms.
Compared to other digestive enzymes that come in a capsule, FODZYME works a bit differently. Instead, it comes in a powder format that is sprinkled directly onto food. It’s recommended to add this specifically to foods that may contain fructans, GOS, and/or lactose. The powder does not have a taste, so is very easy to tolerate! By mixing it directly with food, the enzymes come into contact with the FODMAPs, helping to most effectively break them down into more digestible carbohydrates.2
You may be wondering about the best dose to take. FODZYME comes in small 1 gram stick packs and this specific dose has been shown to break down about 90% of a 3 gram dose of fructans2 (equivalent to about 6 cloves of garlic!) So, it can cover quite a bit of ground! However, this mechanism only works for about 30 minutes after ingesting the powder mixed with food. If you’re participating in a slow, multi-course meal, you may need to take a second dose.
While you may think it’s best to just avoid high FODMAP foods that trigger digestive symptoms, there are actually benefits to eating foods rich in FODMAPs. Many high FODMAP foods are sources of prebiotics, which are non-digestible carbohydrates that play a beneficial role in maintaining a healthy gut microbiota.3
Using FODZYME can enable those with FODMAP sensitivities to consume a greater variety of plant-based, high-fiber foods. When limiting high FODMAP foods, it can be challenging to consume enough fibre in the diet, making FODZYME a great addition. Overall, I encourage patients to have the most liberal diet they can, as this promotes a better relationship with food, and reduces incidence of nutrient deficiencies. And it may just help to support your gut microbiome in the long-term if you avoid being on a restrictive diet! If FODZYME. can help achieve these goals AND reduce food anxiety, it’s a win-win!
Want to try FODZYME? Take 15% off with code THECDHF and 10% of the proceeds will be donated to CDHF. Or, use this link and the discount and donation will be automatically applied: https://partners.fodzyme.com/THECDHF
If you feel sensitive to FODMAP-rich foods and have been considering trying digestive enzymes, don’t just pick up any old supplement. It’s best to understand which types of enzymes are designed to target high FODMAP foods. At this point in time, there are enzymes to help with digesting lactose, galacto-oligosaccharides, and fructans – all of which can be found in the product FODZYME . If you need help finding options that work for you, work with a registered dietitian.
If you struggle with bloating or have trouble digesting certain foods, you’ve likely considered using digestive enzymes for relief. With so many options, finding the best digestive enzymes can feel overwhelming.
In this article, we’ll explain what digestive enzymes are, how they work, and what to look for so you can choose the best one for your digestive needs.
Digestive enzymes are substances naturally produced by the body to help break down food.
In fact, enzymes are released in your saliva as soon as you start chewing. As food moves through the GI tract, enzymes continue to break down proteins, fats, carbs, and other large nutrients. This process mainly occurs in the stomach, small intestine, and pancreas.
Supplemental digestive enzymes work similarly. They help break down nutrients into smaller, more easily absorbed molecules. For many, taking these supplements can help relieve bloating by minimizing the fermentation that can occur when nutrients aren’t fully digested. This fermentation process can draw in gas, leading to bloat and discomfort.
There are several types of digestive enzymes, each with a specific role. Some break down proteins, while others help digest the milk sugars found in dairy. To find the best digestive enzyme (or enzymes) for you, consider the types of foods you need help digesting.
Here’s an overview of how different types of digestive enzymes can help:
Digestive enzymes in the proteases family help digest proteins into their building blocks, called amino acids.
The breakdown happens in the pancreas allowing for amino acids to be absorbed in the upper part of our abdomen, called the duodenum. Amino acids are typically regarded as a marker for protein quality and they are essential to many important functions including muscle and tissue repair.
Contact us to discuss your requirements of Amylase Powder. Our experienced sales team can help you identify the options that best suit your needs.
There are many different types of proteases for protein digestion, including:
Amylases are a group of enzymes that help break down starch into sugars like glucose. Mainly, starches are found in bread, cereal, corn, rice and root vegetables like potatoes.
For some, starches can be difficult to digest due to their complex molecular structure. Certain types of starches known as resistant starches, are nearly indigestible, which can lead to fermentation in the large intestine and cause bloating.
Digestive enzymes in the amylase family work to break down starches into simple sugars that can be used for energy. The release of amylases typically starts at the mouth via saliva and continues at the pancreas.
There are various types of amylases including:
Lipase is the main digestive enzyme that breaks down dietary fats. It works by digesting fats into its simple form known as free fatty acids which are compounds that help energize tissues in the body. Lipase does most of its heavy lifting in the pancreas, but it’s also secreted in the mouth and stomach.
It’s important to fully digest dietary fats for a variety of reasons – for one, fat-soluble vitamins like vitamins A, D, E, and K, rely on lipase to release them into the body’s tissues for use. Poor fat absorption can also lead to more serious gastrointestinal issues like diarrhea and fatty bowel movements.
Despite being healthy, many dietary fibers are indigestible which is why they can cause bloating for many people. Fortunately, various types of enzymes can make fiber easier to digest.
For instance, the digestive enzyme cellulase can help break down cellulose, an indigestible fiber that makes up the cell wall of high-fiber fruits and veggies, into easy-to-digest sugars.
Another example includes beta-glucanase, an enzyme that breaks down beta-glucans, a soluble fiber that makes grains like oats and cereals difficult to digest.
Lactase can help break down lactose, the milk sugar found in dairy that contributes to bloating and discomfort. For most people, poor dairy digestion isn’t a huge health threat. However, if you find yourself avoiding dairy because of GI discomfort, you may be missing out on key nutrients like calcium and vitamin D.
Interestingly, about 70% of adults are low on lactase, hence why unpleasant bloating after eating dairy is so common. Fortunately, taking a digestive enzyme supplement that provides lactase can be helpful if you struggle with bloating after eating dairy.
Digestive enzyme supplements can support better digestion and nutrient absorption. With so many options available, it’s crucial to understand what makes a quality supplement. Here’s a breakdown of what to consider:
When choosing a digestive enzyme, look for one that is backed by clinical research. Clinical support ensures that the product has been tested and shown to be effective for the intended use. Look for clinical studies that are “gold standard”, meaning a study that compared the product to a placebo, and was double blinded (meaning both participants and the researchers did not know which product they were taking) and participants were randomized to a group to ensure minimal bias. Flatter Me was compared to a placebo in a randomized, double-blind clinical trial and shown to reduce bloating (at 30 and 120 minutes after a meal) among 19 healthy adults who suffered from occasional bloating.
Not all digestive enzymes are created equal and it’s important to choose a formula that addresses your specific concerns.
For general digestive support, look for a broad spectrum or comprehensive digestive enzyme blend that includes proteases, lipases and amylases to break down proteins, fats and carbs. Specific types of these enzymes can be helpful in breaking down specific hard to digest things like fibers.
Flatter Me contains a blend of 18 digestive enzymes that work to break down all food groups to reduce bloating and support nutrient absorption. Flatter Me Extra Strenght provides 50% more digestive enzymes for added support for hard to digest foods or for people who need extra enzymes (as we age we make less digestive enzymes naturally so may need some extra support). Flatter Me Plus contains the Flatter Me 18 digestive enzyme blend plus 2 clinically studied probiotic strains that provide the benefits of Flatter Me along with improving regularity and more bloat relief through supporting gut health.
A high-quality supplement should contain a comprehensive blend of enzymes that can break down a variety of foods. Look for products that include:
A supplement with a variety of enzymes will help ensure it can handle your entire meal, leading to better nutrient absorption and less digestive discomfort.
The potency of the enzymes is measured in activity units like HUT (Hemoglobin Unit Tyrosine Base) for protease or FIP (Fungal Lipase Unit) for lipase. The potency determines how effective the enzyme is at breaking down specific nutrients into smaller forms that are easier to digest. It is important to check the label of a digestive enzyme product to make sure that it provides these units as this is what really shows the potency of an enzyme.
Third party certifications, like that from the Clean Label Project, are important independent measures of quality for supplements.
The Clean Label Project is a non-profit organization that independently tests all HUM products for hundreds of environmental and industrial contaminants, including heavy metals, pesticides and plasticizerst. Their certification ensures that a supplement has undergone rigorous third-party testing and meets high standards for purity and safety.
1. What are digestive enzymes?
Digestive enzymes are proteins produced by the body to break down food into nutrients for absorption. They target specific macronutrients like proteins, fats, and carbohydrates.
2. What are the benefits of taking digestive enzymes?
Supplementing with digestive enzymes can improve digestion, reduce bloating, and enhance nutrient absorption, especially for people with enzyme deficiencies or digestive discomfort.
3. Who should take digestive enzyme supplements?
People with conditions like lactose intolerance, irritable bowel syndrome (IBS), or pancreatic insufficiency may benefit from digestive enzymes. They can also be helpful for those experiencing occasional bloating or indigestion.
4. How do they work?
Digestive enzymes break down food into smaller molecules, such as amino acids, fatty acids, and sugars, making it easier for the body to absorb nutrients.
5. Are digestive enzymes safe to take daily?
Yes, digestive enzyme supplements are generally safe for daily use, but it’s best to consult a healthcare provider to ensure they’re appropriate for your needs and don’t interact with medications.
6. Can digestive enzymes help with bloating?
Yes, digestive enzymes like those in HUM Nutrition’s Flatter Me can help break down food more efficiently, reducing the likelihood of gas and bloating after meals.
With the right digestive enzyme supplement, you can optimize your digestive health, reduce bloating, and support nutrient absorption. It is important to be sure you are selecting a product that meets your needs, is clinically studied, is transparent in labeling how potent it is, and is verified clean by third parties.
Are you interested in learning more about Amylase Enzyme Powder? Contact us today to secure an expert consultation!