From Plate to Gut: The Role of Digestive Enzyme Rich Foods in Health

Some foods, including certain fruits like pineapple and fermented foods like kimchi, contain digestive enzymes that may benefit digestion. Many organs work together to make up your digestive system. Enzymes break down eaten food and fluids into simpler forms such as proteins, carbohydrates, fats and vitamins. The nutrients are then carried into the small intestine and into the blood from where they are helpful for the growth of the body. Digestive enzymes are essential to this process, as they break down molecules such as fats, proteins, and carbohydrates into even smaller molecules that can be easily absorbed.

There are three types of digestive enzymes-

Proteases: break down proteins into smaller peptides and amino acids

Lipase: breaks down fat into three fatty acids and one glycerol molecule

Amylase: breaks down carbohydrates such as starch into simple sugars

Enzymes are also produced in the small intestine, including lactase, maltase, and sucrase.

If the body is unable to produce enough digestive enzymes, food is not digested properly leading to digestive problems such as lactose intolerance. Thus, eating foods rich in natural digestive enzymes can help improve digestion.

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Here are 12 foods that act as natural digestive enzymes.

1. Pineapple

Pineapple is a fruit rich in digestive enzymes. Specifically, pineapple contains a group of digestive enzymes called bromelain. These enzymes are proteases, which break down proteins including amino acids. It aids in digestion and absorption of proteins.

2. Papaya

Papaya is another tropical fruit that is rich in digestive enzymes. Papaya also contains proteases which help in digesting proteins. However, the protein found in papaya is known as papain. Studies show that eating papaya may help reduce digestive symptoms such as constipation and bloating. Eat papayas only raw, as exposure to heat can destroy their digestive enzymes.

3. Mango

Mango is a juicy tropical fruit which is found mostly in summer. in common.The enzyme amylase is found. Amylase breaks down starches and carbohydrates into sugars such as glucose and maltose. As the fruit ripens, the amylase enzymes present in mango become more active. This is why as mangoes ripen, they become sweet. Amylase enzymes are also found in the pancreas and salivary glands that help break down carbs so that they are easily absorbed by the body. That's why it's often recommended to chew food thoroughly before swallowing, as the amylase enzymes in saliva help break down carbs for easier digestion and absorption.

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4. Honey

Honey is a delicious liquid rich in many beneficial compounds including digestive enzymes and the following enzymes are found in honey, especially raw honey, including diastase, amylase, invertase and protease. Buy only raw honey for digestive health benefits.

5. Bananas

Banana is another fruit that contains natural digestive enzymes. It contains amylase and glucosidase, which break down complex carbs like starches into smaller and more easily absorbed sugars. Apart from this, bananas are a great source of fiber, which can aid digestive health.

6. Avocado

Unlike other fruits, avocados are high in healthy fats and low in sugar. These contain the digestive enzyme lipase. This enzyme works to break down fat molecules into smaller molecules, such as fatty acids and glycerol. Lipase is produced by the pancreas, so there is no need to get it from your diet. Consuming avocado or taking lipase supplements may ease digestion after a high-fat meal.

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7. Kefir

Kefir is a fermented milk drink that has natural health benefits.It is made by adding kefir "grains" to milk. These "grains" are actually yeast, lactic acid bacteria, and acetic acid bacteria. During fermentation, bacteria digest the natural sugars in milk and convert them into organic acids and carbon dioxide. This process creates conditions that help the bacteria grow while also adding nutrients, enzymes, and other beneficial compounds. Kefir contains many digestive enzymes, the main ones being lipase, protease and lactose.

8. Sauerkraut

Sauerkraut is a type of fermented cabbage that has a distinct sour flavor. Since digestive enzymes are also involved in the fermentation process, it is beneficial to eat sauerkraut to increase the intake of digestive enzymes. Sauerkraut is also considered a probiotic food, as it contains healthy gut bacteria that boost your digestive health and immunity.

9. Kimchi

Kimchi is a spicy Korean side dish made from fermented vegetables. Kimchi contains bacteria of the Bacillus species, which produce protease, lipase and amylase. These enzymes digest proteins, fats and carbs respectively. In addition to digestion, kimchi is particularly effective in reducing cholesterol and other heart disease risk factors.

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10. Miso

Miso is a popular seasoning in Japanese cuisine made by fermenting soybeans with salt and koji, a type of fungus. Koji binds a variety of digestive enzymes, including lactase, lipase, protease, and amylase. This is one reason why miso can improve the ability to digest and absorb foods. Additionally, fermenting soybeans helps improve their nutritional quality.

11. Kiwi

Kiwi is eaten to ease digestion. It is a great source of digestive enzymes, especially a protease called actinidain. This enzyme helps digest proteins and is used to soften tough meat. Kiwi contains actinidin, due to which it is helpful in digestion. Several human-based studies have also found that kiwifruit aids digestion, reduces inflammation and helps relieve constipation.

12. Ginger

Ginger has a history in eating and cooking for thousands of years. Some of the impressive health benefits of ginger can be attributed to its digestive enzymes. Ginger contains the protein Zingiber, which breaks down proteins. Zingiber is also used commercially to make ginger milk curd, a popular Chinese dessert. Studies show that ginger helps food move through the stomach faster by promoting contractions. Apart from this, ginger is also beneficial for nausea and vomiting.

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Digestive enzymes are proteins that break down larger molecules such as fats, proteins, and carbohydrates into smaller molecules that are easier to absorb in the small intestine. Without digestive enzymes, the body is unable to digest food particles properly. Enzymes can be obtained from supplements or naturally through foods. Adding any of these foods to your diet may help promote digestion and better gut health.