Tag Archives: gas

All About Digestive Enzymes

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Not everyone should be taking digestive enzyme supplements; and not all of them are created equal.

As a practitioner, I find that many people with digestive issues want to jump straight into using a supplement. And many times I would rather try other strategies first. Not to mention, that some supplements can be harmful if used inappropriately.

So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them.

What are digestive enzymes?

Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.

Oh, and they all end with “ase”.

As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat.

Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms.

It is these individual (smaller) parts that our body amazingly rearranges and uses to create other larger molecules that our body needs.

The most common digestive enzymes you’ll see on product labels are:

  • Amylase – Helps to break down starch into its sugars.
  • alpha-Galactosidase – Helps to break down specific “fermentable carbohydrates” into its sugars.
  • Lactase – Helps to break down lactose into its sugars.
  • Protease – Helps to break down protein into its amino acids.
  • Bromelain and/or Papain – Help to break down protein into its amino acids.
  • Lipase – Helps to break down fats into its lipids.

Who should consider taking digestive enzymes?

I would always recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you.

In general, the most common digestive symptoms that enzymes *may* help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy).

One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is definitely troublesome for certain people.

Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. And more and more research is showing just how it can affect not only our digestion, but also our immune system, and even our mood.

What do I need to know? – Medical conditions

Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.

Here are two critical things to be aware of:

1 – Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women.

This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.

2 – When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery.

The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting.

What do I need to know? – Possible Side effects

Using digestive enzyme supplements for a prolonged period of time may well justify an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better.

If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them.

Allergies are always a possibility, so if you know or suspect you’re allergic, then you should avoid them.

And, as always, keep supplements away from children.

Before considering a digestive enzyme supplement

You shouldn’t just jump to supplementing with digestive enzymes without a proper diagnosis, or trying a few strategies first.

My first recommendation for digestive distress would be to relax more, eat slower, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract.

The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps.

You might also want to consider having only one source of protein on your plate.  For example don’t combine eggs and ham, have either the eggs or the ham not both together.  It makes it a bit easier for your body to use the full amino acid profile of that specific food.

This is one of the golden rules of the Metabolic Balance® nutrition plan:

Eat only one type of protein at each meal, choosing from a different protein group at each meal.    That way you are more likely to get the full spectrum of amino acids, including the essentials.   You can read more about that here.

Conclusion:

While many supplements are safe products, they’re not all for everyone.

I recommend that you:

  • Read your labels carefully (who should take them, how to take them, when to stop taking them).
  • If you have a medical condition or are taking medications speak with your doctor or pharmacist.
  • If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.

And here’s a nice recipe containing foods with bromelain & papain two digestive enzymes that break down protein:

Tropical (digestive) smoothie

Serves 1

1 cup pineapple, diced

1 cup papaya, diced

1 banana, chopped

1 cup coconut milk

ice if desired

Put all ingredients(except ice) into the blender and blend. Add ice if desired.

Serve & enjoy!

Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie.

References:

https://www.dietvsdisease.org/digestive-enzyme-supplements/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=514&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=516&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=196&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=508&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=515&lang=eng

Natural Medicines Database, Bromelain, Papain, Retrieved January 21, 2017 from https://naturalmedicines.therapeuticresearch.com

Yep, you gotta read the small print, its important:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

Can My Symptoms Actually Be A Food Intolerance?

white and brown cooked dish on white ceramic bowls
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Do you have symptoms that just don’t seem to go away?

One of the trickiest things to figure out is whether a random symptom could be due to a food intolerance. That’s because symptoms can be delayed, or ongoing, and not even resemble a gastrointestinal symptom at all.

In this post, I go over a few of the common symptoms, and two (very) common foods that you may be reacting to, but don’t even know it.

Food intolerance or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

This is what makes them so tricky to identify.

The Metabolic Balance® program takes into consideration individual food allergies and food sensitivities when developing a personalized nutrition plan.  You can read more on the program here.

Symptoms of food intolerance

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea;  symptoms can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

  • Chronic muscle or joint pain
  • Sweating, or increased heart rate or blood pressure
  • Headaches or migraines
  • Exhaustion after a good night’s sleep
  • Autoimmune conditions like Hashimoto’s or rheumatoid arthritis
  • Rashes or eczema
  • Inability to concentrate or feeling like your brain is “foggy”
  • Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

How to restrain these intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

I know, I know…this sounds so simple, and yet it can be SO HARD.

The best way to identify your food/drink triggers is to eliminate them.

Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.

If things get better, then you need to decide whether it’s worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerance:

  • Lactose (in dairy – eliminate altogether, or look for a “lactose-free” label – try nut or coconut milk instead).
  • Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 75% of people, while “non-celiac gluten sensitivity” can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.

Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

If you are interested in receiving a free copy of my weekly Diet Diary/Food Journal to help you keep track, email me tessanp@shaw.ca and I will send it along.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it’s not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you’d never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner for help, and that’s OK. I don’t want you to continue suffering if you don’t need to!

References available on request
Yep, you gotta read the small print, its important:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.