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12 Best Digestive Enzyme Supplements For Breaking Down Food & Supporting Gut Health*
Digestion is a natural process that takes place within every body—but have you ever considered how your body actually breaks down food? One important player: digestive enzymes.
The body produces digestive enzymes, and although a deficiency is not entirely common, adding supplements to your routine can make it easier for the body to break down food in general. But, should everyone be taking digestive enzymes?
We consulted the experts for their take plus the best options on the market.
A quick look at the best digestive enzyme supplements
What are digestive enzymes?
Before determining if you actually need a digestive enzyme supplement in your diet, it's important to know the role it plays within the body.
"Digestive enzymes are proteins that break down food macromolecules into their smaller building blocks, in order to facilitate their absorption into the body through the gut lining," digestive health expert Vincent Pedre, M.D., previously explained to mbg.
Amylase proteins break down carbohydrates. Proteases break down proteins. And lipases break down fats.
These proteins are organically synthesized throughout the digestive tract (think mouth, stomach, pancreas, and small intestine)—however, if you aren't making enough of them, it may be more difficult to digest food and absorb the essential nutrients your balanced diet provides.
Summary
Who could benefit from taking digestive enzymes?
Anyone with suboptimal gut health may benefit from the addition of a digestive enzyme within their daily routine, to soothe bloating and discomfort and ensure you're actually getting the nutritional benefits from the variety of foods you're eating.
"People with more bloating and gas, particularly if over the age of 50, are more likely to be low in stomach acid and be at risk for low production of enzymes," Terry Wahls, M.D., once noted.
Other signs you may benefit from a digestive enzyme:
- Lack of bowel movement regularity
- Frequent burping
- Feeling especially full after meals
Now, without any further ado, here are the best digestive enzyme supplements out there—carefully selected by nutrition scientist and mindbodygreen's VP of scientific affairs, Ashley Jordan Ferira, Ph.D., RDN.
mbg's picks for the best digestive enzymes
Best organic whole foods blend with enzymes: mindbodygreen organic veggies+
Pros
- Versatile
- 31 powerhouse ingredients
- Prebiotics, probiotics, digestive enzymes
Cons
- Earthy flavor
Dietary considerations:
VeganNon-GMOGluten-freeUSDA-certified organicDairy-freeSoy-freeForm:
PowderDosage:
1 tbspIt's always a good idea to sneak some extra veggies into your day where you can, and mbg's organic veggies+ provides a blend of organic whole foods alongside enzymes to support smooth digestion while promoting a healthy gut microbiome. Easy to blend into smoothies and a variety of other tasty recipes, this is a great way to get the digestive enzymes you need alongside pre- and probiotics.*
Plus, save 10% with code MBG10.
What our reviewers say:
"Needless to say, I'm a fan. I love that mindbodygreen's organic veggies+ tastes good, it's organic, it supports the digestive system, and I can actually feel it doing good in my body.*" — Paige Bourassa, DACM, L.Ac., RHN
Read the rest of Paige's review, here.
Pros
- Gentle yet potent
Cons
- Not vegan-friendly
- Larger pill, may be difficult to swallow
Dietary considerations:
Non-GMOKosherVegetarianForm:
CapsuleDosage:
1 capsuleConsidering a balanced diet contains an array of macronutrients, it only makes sense that your supplement should be able to account for this. This full-spectrum digestive enzyme offers support as your body breaks down proteins, fats, carbs, and fiber to streamline the process of getting the most nutrients out of your meals.*
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Best pancreatic enzymes with HCl & bile: Designs for Health Digestzymes™
Pros
- Focused protein digestion support*
- Features bile
Cons
- May cause upset stomach if taken without food
Dietary considerations:
Non-GMOVegetarianForm:
CapsuleDosage:
1 capsuleCombining pancreatic enzymes alongside betaine HCI to support the digestion of your primary macronutrients, this supplement is great for those who experience gas and bloating following meals. Non-GMO and stored in a glass bottle to preserve the product, this affordable option helps to naturally support the process of digestion.*
Best for gluten sensitivity: Metagenics SpectraZyme® Gluten Digest
Pros
- Gentle on the stomach
- Promotes digestion of gluten*
Cons
- Not vegan-friendly
- 2 capsule dose
- Pricey
Dietary considerations:
Non-GMOGluten-freeVegetarianForm:
CapsuleDosage:
2 capsulesIf you struggle with a gluten sensitivity then you know the discomfort and bloating that can come from eating foods that don't agree with you. Formulated with Tolerase G to help aid in the digestion of gluten, this supplement will support your body as you eat the foods you love.*
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Best for FODMAP sensitivity: Microbiome Labs FODMATE
Pros
- Helps digest foods with FODMAPs*
- Helps digest lactose*
Cons
- Plastic bottle
- Short-term use only
Dietary considerations:
VegetarianForm:
CapsuleDosage:
2 capsulesFODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short chain carbohydrates that may be more difficult to digest for certain individuals, resulting in bloating. Designed for short-term use to help ease the digestion of FODMAP-rich foods, this supplement works to enhance the benefit of a low-FODMAP diet and help you and your gut feel your best.*
Best systemic enzymes: Pure Encapsulations Systemic Enzyme Complex
Pros
- Helps provide joint support*
Cons
- 3-capsule serving size
- Plastic bottle
Dietary considerations:
Non-GMOGluten-freeDairy-freeSoy-freeForm:
CapsuleDosage:
3 capsulesThe foods you eat can have an impact on the entirety of your body, including your muscles and bones. This supplement specifically works to support the muscular system, smoothing digestion and promoting muscle comfort, as wells joint and cartilage health.*
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Pros
- Gentle on the stomach
Cons
- The excipient list (aka "other" ingredients) contains rice, which can be starchy
Dietary considerations:
VeganNon-GMOGluten-freeForm:
CapsuleDosage:
1 capsuleWhile a plant-based diet is undeniably good for the body, certain veggies may be more difficult to break down, and it's here that a digestive enzyme becomes useful. This gentle vegan formula works with your body to support the digestive tract so you can absorb all the nutrients from your balanced diet with optimal comfort.*
Best for bloat: mindbodygreen gut health bundle+
Pros
- Includes digestive enzymes, probiotics, prebiotics, veggies blend, herbs, and more
- Provides well-rounded digestive balance*
Cons
- On the pricier side
Dietary considerations:
VeganNon-GMOGluten-freeUSDA-certified organicDairy-freeSoy-freeForm:
PowderCapsuleDosage:
1 tbsp1 capsuleSometimes your gut may need a little extra help to feel it's best, and calling in a probiotic alongside your digestive enzyme may be useful to optimize digestive health so your body can most effectively absorb nutrients. Featuring a probiotic packed with four targeted strains to fight bloat, this combination is the powerhouse duo your gut needs.*
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Pros
- Prebiotics and probiotics
Cons
- Long list of excipients (aka "other" ingredients)
Dietary considerations:
VeganNon-GMOGluten-freeDairy-freeSoy-freeForm:
CapsuleDosage:
1 capsuleAdding a probiotic into your diet will naturally feed the good bacteria in your gut, and alongside digestive enzymes you can work towards optimal gut health. These effective capsules contain two digestive enzymes and 15 billion CFU of probiotics to safely support your digestion.*
Best budget: Garden Of Life Raw Enzymes
Pros
- Budget-friendly
- pH optimized enzyme
Cons
- Not vegan-friendly
- May cause stomach upset
Dietary considerations:
Gluten-freeDairy-freeRawVegetarianForm:
CapsuleDosage:
1 capsuleYour wallet doesn't have to hurt after purchasing a quality supplement that actually supports your health, and these raw enzyme capsules from Garden of Life help your body to digest difficult foods while making it easier to absorb their valuable nutrients. pH optimized to boost the entirety of your digestive tract as you eat, this affordable supplement also fits in well with a vegetarian diet.*
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Best chewable enzymes: Seeking Health Digestion Intensive
Pros
- Affordable
- Chewable
Cons
- Plastic bottle
- 2-capsule serving size
- Adults only
Dietary considerations:
Dairy-freeSoy-freeVegetarianForm:
TabletDosage:
2 tabletsFor those who have difficulty swallowing, a chewable supplement, compared to a capsule, may be a better fit for getting the digestive enzymes you need. Taken before meals and offering a broad spectrum of digestive enzymes in one tablet, this supplement has anti-inflammatory benefits and makes breaking down food and nutrient absorption that much smoother.*
Pros
- Great flavor
- Affordable
Cons
- Plastic bottle
Dietary considerations:
Non-GMOSoy-freeKosherForm:
LozengeDosage:
2 lozengesChildren may also benefit from taking a digestive support supplement, and these papaya enzyme lozenges are not only great tasting, but particularly effective in providing the body with what it needs to experience smooth digestion.* Just make sure to take them after your meals.
How we chose
There's a lot of options to sift through, and this is the criteria we used to narrow it down.
- Digestive enzyme variety: We selected supplements that deliver an array of high-quality digestive enzymes to holistically support the digestion of carbohydrates, fibers, proteins, fats, and more.
- Plant-origin when possible: While not all nutrients and targeted bioactives are plant origin by design, our product selections leverage as many botanicals, herbs, and phytonutrients as possible.
- Synergistic bioactives: In the product lineup chosen, you'll find formulas with a spectrum of digestive enzymes, and many thoughtful formulas are bolstered with herbs, prebiotic fiber, and even probiotics.
- Clean formulas overall: Whether a capsule, powder, or chewable—we choose to elevate brands and products with high-quality active ingredients and a short, clean list of excipients with useful functions.
What's the difference between broad spectrum vs. individual digestive enzymes?
Any digestive enzyme sporting a "broad spectrum" call out on the label is really just emphasizing that there's an array of digestive enzymes (that break down carbs, protein, etc.) in one product. Look at the label for a breakdown for exactly which ones are included.
These products are for general nutrient digestion while other digestive enzyme products are targeted for specific goals (such as lactase tablets for a lactose sensitivity).*
The right digestive enzyme for you will depending on what type of support you're looking for.
Is there a certain dose you should look for?
Not necessarily. The ideal dose varies between each enzyme and may also be impacted by the amount of food consumed at a given time.
Instead of looking for a specific number for each enzyme, it's important to read the directions on each digestive enzyme on how it should be used to achieve its desired result.
When to take digestive enzymes
And, your bottle of digestive enzymes should also include directions on when to take them to best reap the benefits,.
But remember that this supplement is intended to make the process of digestion that much smoother.*
With that, taking them just before you eat your meal will set your body on the right track to break down food and adequately absorb the nutrients your meal provides.*
Some brands, however, recommend taking your enzyme supplement with food or shortly after eating—it all comes down to which product you choose.
Summary
Possible side effects
As with any new supplement, staying cognizant of the side effects is essential, and it's always worth checking in with your health care professional for guidance.
Depending on which product you choose, side effects for digestive enzymes may include:
- Stomach discomfort or cramping
- Queasiness
- Frequent bowel movements
The risk of these side effects is relatively minimal as long as you're taking the recommended dose of your specific supplement. Additionally, taking digestive enzymes with or directly before a meal can help to mitigate any unwanted side effects, and choosing a gentle option may reduce the odds altogether.
The takeaway
Healthy and smooth digestion is essential for feeling comfortable in your body and getting the most nutrients out of the foods you're eating. If you regularly experience bloating, gas, and discomfort after eating, it may be worth considering a digestive enzyme for your mealtime routine to help your body break down food more effectively and support your overall well-being.*
While you can consume these enzymes from outside food sources, for those with suboptimal gut health, a digestive enzyme supplement can provide extra, targeted support.*
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