FEATURE: Enzymes

THERE have been some fantastic claims about digestive enzymes recently; that they can do everything from curing depression to helping you lose weight. We’ve known for some time that eating well can make us feel happier, give us more energy and enthusiasm for life and, of course, help us lose weight. But what happens if your digestive system isn’t breaking healthy food down effectively?

As your whole body runs on these vital nutrients, an inability to break down food effectively can affect your whole body in many ways.

• Abdominal pain or discomfort

• Feeling bloated for days at a time

• Diarrhoea or constipation

• Chronic flatulence

• Symptoms similar to irritable bowel syndrome

• Undigested food in the stools

• Steatorrhea (stools that float)

• Feeling full after only a few mouthfuls

• Food allergies and intolerances

Enzymes are the body’s way of breaking down food into the nutrients it needs to function. At each stage of digestion – from your mouth to your large intestine – different enzymes are released that help break down different nutrients. If any part of that digestive journey is lacking in the right enzymes, your food won’t be broken down properly and you’ll start to get a heavy, bloated feeling in your stomach.

There are loads of potential causes – from gallstones and serious illnesses, to excessive alcohol consumption and smoking.

• Chronic stress: When stressed or anxious the body gets ready to protect itself by moving the blood supply away from your digestive areas to your limbs (the so-called fight-or-flight response). If you’re chronically stressed your body never gets back into the relaxed mode necessary for digestion.

• Ageing: The amount of digestive enzyme reduces as you get older. It’s not entirely clear whether this is completely natural or whether it’s the build-up of other issues, such as long-term stress.

• Low stomach acid: Stomach acid is needed to break down food, kill pathogens, and to activate certain enzymes. Medications that reduce stomach acid are some of the most prescribed in the UK. But antacids could be making the underlying issue worse rather than better.

• Low-grade digestive tract inflammation: Often caused by infections, food sensitivities, certain foods like coffee, sugar and highly processed foods, or a disruption to the organisms living in the intestine.

If you think you may be suffering from enzyme deficiency, one of the quickest and easiest ways to fix it is by taking enzyme supplements. There are three key sources of enzymes used in supplements but not all enzyme sources are equal.

• Papaya and Pineapple: Both contain enzymes that help break down protein. The benefit of these is that they’re vegan and, if you eat the fruit, contain other nutrients such as fibre and vitamins. But these enzymes can find it difficult to make it through the harsh stomach acid intact and only help break down protein, limiting their helpfulness.

• Animal Sources: While not vegan or veggie-friendly, these sources contain the enzymes needed to break down proteins, fats and carbohydrates in the small intestine. Unfortunately, enzymes from these sources are unstable which limits their effectiveness. Additionally, pancreatin, a common animal-derived enzyme, may limit the body’s ability to absorb Vitamin B folate.

• Microbial Sources: These enzyme supplements are completely vegan and contain all the key enzymes needed to break down foods. The added benefit of these enzymes is that they can help to break down plant-based foods as well, such as beans and legumes, as well as cellulose found in plants. They’re also very stable and can easily make it past the stomach acid unaffected.

If, like many, you’re moving to a more plant-based diet or are hoping to lose weight through healthy eating, then microbial sources of enzymes are especially useful. They also complement the enzymes produced naturally in the pancreas, rather than ‘overriding’ the natural system.

The hope is you can eventually move away from supplements once your digestive enzymes are back in balance, so it’s better to take supplements that support your natural processes rather than take over these processes and potentially weaken your natural enzyme production.

The first step is always to cut down or eliminate foods that might be causing gut inflammation. Moving towards a more plant-based diet while reducing sugar, highly-processed foods, coffee and alcohol will all help reduce inflammation and keep your enzyme balance healthy. Plants also contain lots of fibre which helps digestion and makes you feel fuller for longer.

Secondly, make sure you are drinking enough water. Digestion (as well as almost everything else in our bodies) requires water, so make sure you’re drinking at least 1.5-2 litres a day.

Finally, take steps to de-stress your life. Chomping down your meals quickly and rushing to the next thing will limit the digestion which starts in your mouth while putting your body into ‘stress mode’. Slow things down a little, take your time to eat your food by chewing more slowly, and spend some time relaxing after you’ve eaten. This can all aid digestion and lead to better overall health.

Chewing more slowly also allows time for your brain to receive signals from your stomach to let it know that you are full. Slower eating means you feel fuller while eating less, helping to reduce your calorie intake and lose weight as a result.