What Do Digestive Enzymes Do? Complete Guide

Digestive enzymes are the unsung heroes of your digestive system. Without them, your body couldn't break down food into absorbable nutrients, no matter how healthy your diet is. Yet most people have never heard of them or understand how crucial they are to energy, immunity, and overall wellness.

In this guide, we'll explore what digestive enzymes are, how they work, and why supporting them is essential for optimal health.

What Are Digestive Enzymes?

Definition and Basics

Digestive enzymes are proteins that act as biological catalysts, speeding up chemical reactions that break down food into smaller, absorbable molecules. Think of them as specialised workers in your digestive system—each one has a specific job.

Key characteristics:

• Proteins by nature – Made of amino acids, they're biological catalysts
• Highly specific – Each enzyme breaks down a particular type of nutrient
• Reusable – They aren't consumed in the reaction; they can work repeatedly
• pH-dependent – They function optimally at specific acidity levels in different parts of your digestive tract

Where Are Digestive Enzymes Produced?

Your body produces digestive enzymes in several locations:

How Digestive Enzymes Work: The Complete Process

The Digestive Journey Step-by-Step

1. Mouth (Salivary Digestion)

• Amylase begins breaking down complex carbohydrates into simpler sugars
• Mechanical chewing increases surface area for enzyme action
• Duration: 15-30 seconds while food is in your mouth

2. Stomach (Gastric Digestion)

• Pepsin breaks down proteins into smaller peptide chains
• Gastric lipase breaks down some dietary fats (especially short-chain fats)
• Stomach acid (HCl) denatures proteins, making them accessible to pepsin
• Duration: 1-4 hours depending on meal composition

3. Small Intestine (Intestinal Digestion)

• Pancreatic enzymes (amylase, lipase, protease) continue breaking down nutrients
• Brush border enzymes complete the breakdown of carbohydrates and proteins
• Bile from the liver emulsifies fats, allowing lipase to work effectively
• Duration: 3-6 hours as food moves through the small intestine

4. Nutrient Absorption

• Broken-down nutrients cross the intestinal wall into the bloodstream
• Undigested material moves to the colon for water reabsorption and elimination

Why This Process Matters

Incomplete digestion leads to:

• Malabsorption – Nutrients pass through unabsorbed
• Bloating and gas – Undigested food ferments in the colon
• Inflammation – Larger food particles trigger immune responses
• Nutrient deficiencies – Even with a healthy diet, you don't absorb what you eat

Types of Digestive Enzymes and Their Functions

The Three Main Categories

Digestive enzymes are classified by the nutrients they break down:

1. Amylase (Carbohydrate Digestion)

What it does: Breaks down complex carbohydrates (starches) into simple sugars (glucose)

Where it's produced:

• Salivary glands (salivary amylase)
• Pancreas (pancreatic amylase)

What it digests:

• Grains (rice, wheat, oats)
• Legumes (beans, lentils)
• Starchy vegetables (potatoes, corn)
• Fruits

Why it matters:

• Carbohydrates are your primary energy source
• Without adequate amylase, you experience energy crashes and blood sugar spikes
• Supports stable energy throughout the day

Practical note: Chewing thoroughly increases salivary amylase contact with food, improving carbohydrate digestion from the start.

2. Lipase (Fat Digestion)

What it does: Breaks down dietary fats into fatty acids and glycerol

Where it's produced:

• Stomach (gastric lipase)
• Pancreas (pancreatic lipase)

What it digests:

• Oils and butter
• Nuts and seeds
• Avocados
• Fatty fish
• Dairy products

Why it matters:

• Fats are essential for hormone production, brain health, and nutrient absorption
• Fat-soluble vitamins (A, D, E, K) require proper fat digestion for absorption
• Supports satiety and stable blood sugar
• Deficiency leads to malabsorption of fat-soluble vitamins

Practical note: Bile from the liver is essential for lipase to work effectively. Without adequate bile, even with sufficient lipase, fat digestion suffers.

3. Protease (Protein Digestion)

What it does: Breaks down proteins into amino acids and dipeptides

Where it's produced:

• Stomach (pepsin)
• Pancreas (trypsin, chymotrypsin)
• Small intestine (peptidases)

What it digests:

• Meat, poultry, fish
• Legumes and beans
• Nuts and seeds
• Grains
• Plant-based proteins

Why it matters:

• Amino acids are building blocks for muscles, hormones, enzymes, and antibodies
• Incomplete protein digestion leads to amino acid deficiencies
• Supports muscle recovery and immune function
• Essential for maintaining lean muscle mass

Practical note: Stomach acid (HCl) is crucial for pepsin to work. Low stomach acid is a common cause of poor protein digestion, especially with age.

Other Important Digestive Enzymes

Why Digestive Enzymes Are Important

1. Nutrient Absorption

Your body can only absorb nutrients that are broken down into their smallest components. Without adequate enzymes:

• Vitamins and minerals pass through unabsorbed
• You experience deficiencies despite eating well
• Energy production suffers

2. Gut Health

Undigested food particles:

• Ferment in the colon, producing gas and bloating
• Feed harmful bacteria preferentially
• Trigger inflammation in the intestinal lining
• Compromise the gut barrier ("leaky gut")

Proper enzyme function prevents these issues by ensuring complete digestion.

3. Immune System Support

• 70% of your immune system lives in your gut
• Undigested food particles trigger immune responses
• Chronic low-level inflammation from poor digestion weakens immunity
• Proper digestion reduces unnecessary immune activation

4. Energy Production

• Carbohydrates must be broken into glucose for energy
• Fats must be broken into fatty acids for ATP production
• Proteins must be broken into amino acids for muscle function
• Incomplete digestion = fatigue and brain fog

5. Hormone and Neurotransmitter Production

• Amino acids from protein digestion are precursors for serotonin, dopamine, and other neurotransmitters
• Proper digestion supports mood, sleep, and cognitive function
• Deficient digestion contributes to anxiety and depression

Signs of Digestive Enzyme Deficiency

Common Symptoms

Digestive symptoms:

• Bloating and gas (especially after meals)
• Undigested food in stool
• Diarrhea or loose stools
• Constipation
• Stomach cramps or pain
• Acid reflux or heartburn

Systemic symptoms:

• Chronic fatigue
• Brain fog and difficulty concentrating
• Nutrient deficiencies (despite eating well)
• Weak immune system (frequent infections)
• Skin issues (acne, eczema, rosacea)
• Joint pain or inflammation
• Unintentional weight loss or gain

Causes of Enzyme Deficiency

Age-related:

• Enzyme production naturally declines with age (up to 30% by age 40)
• Stomach acid production decreases, affecting protein digestion

Lifestyle factors:

• Chronic stress reduces enzyme production
• Poor chewing (eating too fast) limits enzyme exposure
• Processed food diet lacks natural enzymes

Health conditions:

• Pancreatic insufficiency
• Celiac disease or IBS
• Inflammatory bowel disease
• Chronic antibiotic use (damages enzyme-producing bacteria)

When to see a doctor: If you experience persistent digestive issues, consult a healthcare provider. They can test for pancreatic insufficiency or other underlying conditions.

How to Support Your Digestive Enzymes Naturally

1. Eat Enzyme-Rich Foods

Raw and fermented foods contain natural enzymes:

Raw vegetables:

• Leafy greens, sprouts, cucumber, bell peppers
• Contain proteases and lipases
• Best eaten raw (cooking destroys enzymes)

Fermented foods:

• Sauerkraut, kimchi, miso, tempeh
• Fermentation creates additional enzymes
• Easier to digest than their non-fermented counterparts

Fruits:

• Pineapple (bromelain enzyme)
• Papaya (papain enzyme)
• Kiwi (actinidin enzyme)
• These contain proteases that aid protein digestion

Ginger and turmeric:

• Support digestive enzyme production
• Reduce inflammation in the digestive tract
• Can be added to meals or consumed as tea

2. Chew Thoroughly

• Chewing increases surface area for salivary enzymes
• Aim for 20-30 chews per bite
• Slows eating, allowing satiety signals to register
• Reduces burden on stomach and intestinal enzymes

3. Manage Stress

• Chronic stress reduces enzyme production
• Activates "fight or flight" mode, diverting resources from digestion
• Practice meditation, yoga, or deep breathing before meals
• Eat in a calm environment without distractions

4. Stay Hydrated

• Water is essential for enzyme function
• Supports production of digestive juices
• Helps move food through your digestive tract
• Aim for 2-3 liters daily

5. Support Your Microbiome

• Gut bacteria produce some digestive enzymes
• Eat fiber-rich foods to feed beneficial bacteria
• Include fermented foods for probiotic bacteria
• Avoid antibiotics unless necessary

6. Combine Proteins with Plant-Based Foods

Plant-based proteins are often easier to digest when combined with enzyme-rich foods. For example, pairing legumes with fermented vegetables or raw salads provides additional enzymes to support protein breakdown. This is why many people find plant-based protein blends formulated with digestive enzymes particularly helpful—they combine complete proteins with the enzymatic support needed for optimal absorption and gut comfort.

Digestive Enzyme Supplements: Do You Need Them?

When Supplements Help

Consider enzyme supplements if you have:

• Persistent bloating or gas after meals
• Undigested food in stool
• Pancreatic insufficiency (diagnosed by a doctor)
• Age-related enzyme decline (40+)
• Difficulty digesting specific foods (fats, proteins, or carbs)

Types of Enzyme Supplements

Broad-spectrum enzymes:

• Contain amylase, lipase, and protease
• Best for general digestive support
• Effectiveness: Moderate to high

Specialised enzymes:

• Lactase (for dairy digestion)
• Alpha-galactosidase (for legume digestion)
• Effectiveness: High for specific foods

Plant-based enzyme blends:

• Often combined with probiotics and prebiotic fiber
• Support both digestion and microbiome health
• Effectiveness: High when used consistently

How to Choose Quality Supplements

Look for:

• ✅ Multiple enzyme types (amylase, lipase, protease)
• ✅ Measured in FCC units (standardised potency)
• ✅ Third-party tested
• ✅ Plant-based or natural sources
• ✅ Minimal fillers and additives
• ✅ Enteric coating (protects enzymes from stomach acid)

Dosage and Timing

• Take with meals for best results
• Follow label instructions (typically 1-2 capsules per meal)
• Consistency matters more than dosage
• Results often appear within 1-2 weeks

TL;DR – Quick Summary

Digestive enzymes are essential proteins that break down food into absorbable nutrients. Here's what you need to know:

• Three main types: Amylase (carbs), lipase (fats), protease (proteins)
• Produced in: Mouth, stomach, pancreas, and small intestine
• Why they matter: Enable nutrient absorption, support gut health, boost energy, strengthen immunity
• Signs of deficiency: Bloating, gas, fatigue, nutrient deficiencies
• Natural support: Eat raw/fermented foods, chew thoroughly, manage stress, stay hydrated
• Supplements: Consider if you have persistent digestive issues or are over 40

Useful Sources

• National Institutes of Health – Digestive Enzymes
• Cleveland Clinic – Digestive Enzymes
• Harvard T.H. Chan School of Public Health – Digestion and Nutrient Absorption
• Botanika Blends Plant Protein Collection