People who get bloating and gas after meals. Bloating and gas are typically caused by poor digestion of fiber, protein, or fat in your diet. A digestive enzyme can provide specific enzymes that helps digest these compounds, stopping digestion at its source. That said, most people tolerate digestive enzymes well — however you’re more likely to deal with digestive enzyme side effects if you take a high dose and ignore dosage recommendations. Note that products that contain enzyme blends may contain lower amounts of each enzyme compared to products that contain only one type of enzyme. If you have poor digestion of a single nutrient, such as lactose or fructose, you may benefit most from a product that contains only the necessary enzyme. If you have multiple intolerances (e.g., lactose and fructose), look for an enzyme that contains adequate doses of each enzyme. The real advantage of Garden of Life Raw Enzymes is the fact that the supplement provides enzymes alongside a range of probiotic bacteria and the vitamins and minerals that those bacteria need to thrive. Digest Gold Enzymedica contains a proprietary blend of 14 digestive enzymes, including the main pancreatic enzymes needed for digestion—proteases (for protein), lipase (for fats), and amylase (for starch). The enzyme doses in Digest Gold are not on par with those in prescription enzymes for pancreatic insufficiency (and are therefore not suited for conditions like exogenous pancreatic insufficiency [EPI] or pancreatitis), but this product offers a significantly higher dose than most general enzyme blends on the market.

Identify the issue: Before adding a digestive enzyme, work with a healthcare provider to assess your digestive problem. If a dietary intolerance or deficiency has been identified, experiment with small amounts of a problem food to test your tolerance. You may find you tolerate a small amount of food without any problems. For example, some people can have small amounts of FODMAP-rich foods without any problems, but a large amount over the course of a meal or day triggers discomfort. A: While there’s no direct evidence thus far that shows that a digestive enzyme will generate weight loss, there is a connection between digestive enzymes and probiotic bacteria, which in turn have been implicated in causing or preventing weight loss. Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master’s degree in nutrition and over ten years of experience as a registered dietitian. You can learn more about Caitlin Beale, MS, RDN at www.caitlinbealewellness.com. [optional] Digestive enzymes require specific conditions to do their job. A product is most likely to be effective with the following considerations: Ianiro G, Pecere S, Giorgio V, Gasbarrini A, Cammarota G. Digestive enzyme supplementation in gastrointestinal diseases. Curr Drug Metab. 2016;17(2):187-193. doi:10.2174/138920021702160114150137If you typically experience uncomfortable bloating or gas from plant-rich meals, have IBS, constipation, or active SIBO, a Bean-zyme tablet at the start of a GOS-rich meal can help prevent the side effects that may otherwise accompany the fermentation party in your intestines. Bean-zyme is particularly great for sensitive people because it contains no other “gassy” ingredients (e.g., FODMAPs such as mannitol). Pregnant women can usually take digestive enzymes safely, but there hasn’t been much research showing how digestive enzyme supplements affect breastfeeding. How to Avoid Digestive Enzymes Side Effects What are the best digestive enzymes to take? Alpha-galactosidase supplements: At least 300 GalU units of alpha-galactosidase enzyme at the start of a meal. Pure Encapsulations Digestive Enzymes Ultra provides 13 different enzymes that target all the most common culprits of digestive issues.

Along with some additional enzymes to help with the digestion of vegetables, beans and grains, this supplement also contains some probiotic bacteria to promote optimal intestinal health, though the dosage isn’t great. Category winners

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If you currently take medications or have a chronic health problem, be sure to visit a health practitioner for help with customized enzyme therapy before supplementing on your own. Depending on the drugs you take, your symptoms and medical history, your doctor can determine which are the safest and best digestive enzymes for you to take. You can also ask your pharmacist about any possible interactions that might occur. Have a full spectrum of digestive enzyme to help support healthy digestion and promote good gut bacteria features enzymes that are involved in the digestion of protein, carbohydrate, fat, fiber and lactose Those that are pregnant, lactating, have a preexisting medical condition or those taking any medications should consult a healthcare professional before taking any digestive enzymes. Once you eat something, digestive enzymes start to break it down, but so do probiotic bacteria. Sometimes, the interaction is synergetic, like when both lactobacillus bacteria and lactase act on the sugars that are in dairy products like milk.

Taking a lactase enzyme supplement can be helpful if you have lactose intolerance and want to eat lactose-containing foods. For better digestion of dairy, Pure Encapsulations is a clear winner. It has much higher levels of the digestive enzyme lactase than other digestive enzyme supplements (in some cases, over ten times higher!). Who should buy digestive enzymes? Pro Natura’s Fructaid enzyme supplement contains the only enzyme known to help improve fructose absorption: glucose (xylose) isomerase. If you consume excess fructose from foods such as honey, agave nectar, mangos, or asparagus (yes, fructose is in some vegetables, too), this enzyme helps convert the fructose into more absorbable glucose, which can prevent digestive discomfort in sensitive people. It’s a strong supplement if those are your only goals, but if your digestive issues include fiber, you may struggle to have success with MAV Nutrition Digestive Enzymes. 8. Dr. Tobias Digest Plant-Based EnzymesDaily Digestive Enzymes has nine different digestive enzymes alongside a range of herbal extracts for optimal digestion and nutrient absorption. Definition & Facts for Lactose Intolerance. National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services. Levine B, Weisman S. Enzyme replacement as an effective treatment for the common symptoms of complex carbohydrate intolerance. Nutr Clin Care. 7(2):75-81. If you’re someone who struggles with digestive issues, such as acid reflux, irritable bowel syndrome, inflammatory bowel disease or nutrient malabsorption (a common problem among elderly adults), then digestive enzymes may be one of many dietary supplements that can help offer you relief. When we take these enzymes in supplement form we can benefit by more easily absorbing nutrients from our diets. That’s one of the beneficial side effects of digestive enzymes, but there are also other digestive enzymes side effects that can negatively impact health. Digestive enzyme dosage is not standardized across products, and many enzymes do not have research-based guidelines. However, of the enzymes that have been studied in human digestion, the following dosages have been shown to improve symptoms:

There are few risks associated with enzyme supplementation. Known side effects include gastrointestinal discomfort, particularly with increased dosage. As with any commercially available supplement, digestive enzyme products are minimally regulated and can include contaminants and doses that do not match the label or vary across brands. The first step in considering whether or not you need a digestive enzyme and, if so, which type you need is clarifying what is causing your symptoms. “It's hard to identify intolerances like these yourself,” says Shira Hirshberg MS, RDN, LDN . “Meeting with a registered dietitian who specializes in gastrointestinal difficulties can help you identify whether enzyme products might be helpful.”Levine ME, Koch SY, Koch KL. Lipase supplementation before a high-fat meal reduces perceptions of fullness in healthy subjects. Gut Liver. 2015;9(4):464-469. doi:10.5009/gnl14005 Products with ox and bovine ingredients may present risk of disease transition, including bovine spongiform encephalopathy (aka mad cow disease).