6 Foods that are High in Digestive Enzymes

Sometimes, digestive irritation is inevitable. Most of us know we’re setting ourselves up for disruption when we opt for the cheesy pasta dish when our dairy threshold is low or choose to overindulge over the holidays.

Through understanding why improper digestion occurs, we can make mindful choices, like choosing foods with beneficial digestive enzymes, to help give our bodies a break.

WHAT ARE DIGESTIVE ENZYMES?

Digestive enzymes are a group of enzymes that our bodies make to help facilitate the digestive process. Digestive enzymes are split up into categories that work together to break down macronutrients into smaller blocks that our bodies then absorb.

Digestive enzymes help explain why some of us are able to tolerate dairy, while others are not, for example. If your body is unable to naturally make enough digestive enzymes to break down lactase, then you’re probably going to experience bloating, gas or even diarrhea when you consume dairy.

Luckily, there are many foods that are high in helpful digestive enzymes, which means they help your body’s digestive system work optimally and regularly. Below are foods that are naturally high in digestive enzymes. 

1. BANANAS

Bananas contain two enzymes—amylase and maltase—that help break down complex carbs (the kinds you find in cereals or starch) into more easily absorbable sugars.

Of course, bananas are also known for their hefty dose of potassium, and they also contain fiber to help digestion run smoothly.

2. KEFIR

Kefir is made by adding cultures of yeast and bacteria—referred to as “grains”—to milk, resulting in a fermented milk (or non-dairy milk) beverage. The fermentation process gives kefir the digestive enzymes lipase, lactase and protease, which help break down fats, lactose and protein, respectively.

3. AVOCADOS

Yup—the internet’s most Instagrammable fruit is also great for digestion. Avocados contain the digestive enzyme lipase, which helps you digest fat into smaller molecules, thus relieving feelings of discomfort and indigestion after consuming a very high-fat meal.

As an added benefit, studies show that avocados can also help reduce inflammation levels.  

4. PINEAPPLE

Pineapples contain a group of digestive enzymes called bromelain, which break down protein into building blocks. However, these digestive enzymes are sensitive to heat, so the optimal way to consume pineapples—if you’re after their digestive enzyme benefits—is raw.

5. MANGO

Have you ever bought a hard mango, let it sit out on the counter, and then returned to it days later to enjoy it once it had softened up? The reason mangos soften is due to the enzymes inside of the mango.

Like bananas, mangos contain amylase, to help break down starches into digestive sugars, also sometimes called maltose.

6. GINGER

Ginger is highly regarded for its ability to help relieve nausea, but it also contains an enzyme called zingibain which might even help increase digestive enzyme production in the body. Zingibain also helps the body digest proteins into building blocks.