Have you ever experienced that uncomfortable, swollen feeling in your abdomen after a meal, leaving you wondering if there is a solution beyond avoiding your favorite foods? Bloating is a common gastrointestinal complaint that affects many individuals, often leading to discomfort and a reduced quality of life. While various factors can contribute to bloating, one area of interest within functional medicine is the role of digestive enzymes.
This article explores common reasoning behind bloating and the potential benefits of digestive enzyme supplementation to help your gut feel happier and healthier.
Why Do We Bloat? Proposed Pathophysiology of Bloating
The “why” of bloating, known as the pathophysiology, involves complex interactions between different digestive processes, the gut microbiome, and our nervous system. Here are a few common explanations:
Impaired Enzyme Activity
Inadequate enzyme production or activity can lead to malabsorption and fermentation. When food is not properly broken down, it can remain in the intestines longer, leading to bacterial fermentation.1 This process generates gas and other byproducts that can contribute to bloating in addition to other symptoms such as indigestion, heartburn, and stomach pain.1 Read more about this relationship.
The digestive tract is home to trillions of microorganisms, including bacteria that have a critical function in digestion and gut health. However, when undigested food reaches the colon, it serves as food for these gut bacteria, leading to excessive fermentation and producing gasses such as hydrogen, methane, and carbon dioxide, which accumulate and cause bloating.1 Dysbiosis, an imbalance in the gut microbiota, can exacerbate this process by promoting the growth of gas-producing bacteria.2
Visceral Hypersensitivity
Some individuals with bloating experience an enhanced response to normal amounts of gas and intestinal distension, leading to visceral hypersensitivity.3 This involves increased sensitivity of the gastrointestinal tract’s nerves and can be influenced by factors such as stress and perceived anxiety.3,4 This relationship highlights the connection between processing of sensory signals from the gut to the brain.
Now that we have covered why some individuals experience more bloating than others, we will next move on to review what digestive enzymes are and their role with mitigating bloating.
Understanding Digestive Enzymes
Digestive enzymes help by functioning as biological catalysts that facilitate the breakdown of macronutrients—proteins, carbohydrates, and fats—into smaller molecules that can be absorbed by the intestines and utilized by various tissues.5
The three primary types of enzymes that digest food include proteases (also known as peptidases) for protein digestion into amino acids, amylases for digestion of carbohydrates and starches into simple sugars, and lipases for fat digestion into a fatty acid and glycerol compound.5 The pancreas, stomach, and small intestine mainly produce these enzymes, with additional enzymes present in the saliva and the brush border throughout the gastrointestinal tract.5
While the body produces its own enzymes and certain foods (such as papaya, pineapple, and ginger) can provide a direct dietary source of various enzymes, some individuals may require digestive enzyme supplementation to alleviate bloating.
The Role of Digestive Enzyme Supplementation for Bloating
Digestive enzyme supplements provide the body with additional enzymes to relieve bloating symptoms and abdominal pain. These supplements can ensure that food is completely broken down before reaching the colon. This can be particularly beneficial for individuals with enzyme deficiencies or those experiencing symptoms related to an altered gut microbiome. Some examples include:
Pancreatic Enzyme Replacement Therapy (PERT)
PERT is a therapy often used in conventional and functional medicine to aid digestion in individuals whose pancreas does not produce enough digestive enzymes as a result of several underlying health conditions.6 PERT provides a mix of enzymes including lipase, protease, and amylase and is supportive for those digestive enzyme deficiencies.6
Lactase Supplements
Lactase supplements can help individuals with the breakdown of lactose in dairy products into simpler sugars that can be absorbed without causing the unwanted symptoms of lactose ingestion such as gas, bloating, abdominal pain, and constipation.7
Over-the-Counter Enzyme Blends
Many over-the-counter digestive enzyme dietary supplements combine various enzymes to assist digestion by encouraging the breakdown of different types of nutrients. These comprehensive blends typically include the three main types of digestive enzymes we’ve already covered. They may also include probiotics to enhance intestinal flora and other specialized enzymes such as beta-galactosidase (lactase) for lactose, alpha-galactosidase for the breakdown of fibers in legumes, dipeptidyl peptidase IV (DPP-IV) for gluten, and conjugated bile acids to aid in the emulsification and absorption of fats, among others.7,8,9
Enzyme blends can be useful for general digestive support and for reducing bloating associated with various digestive issues, so make sure you check the label because the best digestive enzyme supplement is the one that suits your specific dietary and healthcare needs.
In addition to enzyme supplementation, several lifestyle and dietary modifications can mitigate bloating. This includes having regular meals, remembering to chew thoroughly, implementing stress management techniques such as meditation or yoga, consuming probiotic-rich foods, and increasing fiber intake gradually.10,11
If you enjoyed this blog, you may also like these:
Digestive Enzymes: Natural Digestive Support for Occasional HeartburnYour Complete Vegan Guide to Digestive Enzymes
Digestive Enzymes: A Guide to Better Digestion
Digestive Enzymes to Support the Aging Process
Understanding Digestive Enzyme Supplementation and the Role of the Gallbladder
Summary:
Digestive enzyme supplementation offers a promising approach to managing bloating, particularly when due to enzyme deficiencies or impaired digestion. By understanding the role of digestive enzymes and incorporating them as part of a holistic lifestyle, individuals struggling with persistent bloating can improve their digestive health, alleviate discomfort, and support overall wellness.
References:
1. Zhu Y et al. Am J Gastroenterol. 2013;108(9):1516-1525.
2. Lin HC. JAMA. 2004;292(7):852-858.
3. Hasler WL. Best Pract Res Clin Gastroenterol. 2007;21(4):689-707.
4. Ringel-Kulka T et al. Am J Physiol Gastrointest Liver Physiol. 2016;310(6):G417-G426.
5. Whitcomb DC et al. Dig Dis Sci. 2007;52(1):1-17.
6. Suarez F et al. Dig Dis Sci. 1999;44(7):1317-1321.
7. Montalto M et al. Eur J Clin Nutr. 2005;59(4):489-493.
8. Di Stefano M et al. Dig Dis Sci. 2007;52(1):78-83.
9. Ehren J et al. PLoS One. 2009;4(7):e6313.
10. Moshiree B et al. Gastroenterology. 2023;165(3):791-800.e3.
11. Majeed M et al. Medicine (Baltimore). 2023;102(9):e33109.
