Transitioning to a vegan diet can elicit a myriad of benefits for both the body and the planet. Those following the vegan diet run the risk of several nutrient gaps, including omega-3 fatty acid and vitamin B12 deficiency. Making this dietary shift can also introduce nutrient deficiencies and pose challenges to the digestive system due to the higher intake of complex carbohydrates (such as fiber and starches) and plant proteins. Understanding the function of digestive enzymes and their critical role in gut health is important for anyone looking to maximize the nutritional benefits of foods on a vegan diet.
In this article, we will delve into what digestive enzymes are, the benefits of digestive enzymes on a plant-based diet, natural sources of digestive enzymes, and supplement considerations.
What Are Digestive Enzymes?
These specialized proteins catalyze the breakdown of food molecules into smaller, absorbable nutrients.1 The human body produces several types of digestive enzymes, each targeting specific nutrients.1 Here are the major types of digestive enzymes:
Protease:
Also known as peptidases or proteinases, protease enzymes break down proteins into amino acids and are secreted by the stomach, pancreas, and small intestine.2
Lipase:
Produced primarily by the pancreas, lipases break down dietary fats into fatty acids and glycerol.2
Amylase:
These enzymes are produced in the saliva and pancreas and facilitate the breakdown of carbs into simple sugars.2
Lactase (beta-galactosidase):
Lactase is a type of enzyme produced in the small intestine that breaks down lactose, a sugar found in dairy products, into the simple sugars glucose and galactose.1
Alpha-galactosidase:
This enzyme breaks down the prebiotic fiber galactooligosaccharides (GOS), found in legumes (beans) and GOS-containing veggies like beetroot, onions, garlic, leeks, asparagus, and artichokes.2
Now that we’ve covered the major types of digestive enzymes, let’s discuss their beneficial role for our health.
What Are the Benefits of Digestive Enzymes in a Vegan Diet?
The vegan diet, rich in fruits, vegetables, grains, nuts, and seeds, is inherently high in its soluble fiber (beta-glucans, oligofructose) and insoluble fiber (cellulose, lignin) content. While fiber is beneficial for maintaining bowel regularity and supporting a healthy gut microbiome, its complex structure can be challenging to break down–especially for those who don’t regularly consume recommended amounts of fiber in their daily diet.3 Additionally, plant-based proteins and certain carbohydrates may be less digestible. Digestive enzymes can play a crucial role in overcoming these challenges with a few key benefits:
Enhanced Nutrient Absorption
Digestive enzymes assist in breaking down food into its constituent nutrients, making them easier for the body to absorb. For vegans, who rely on plant-based sources of essential nutrients like iron, calcium, and omega-3 fatty acids, healthy digestion is vital to ensure these nutrients are adequately absorbed.
Reduction of Digestive Discomfort
High-fiber diets, while beneficial, can sometimes lead to digestive discomfort such as bloating, gas, indigestion, and constipation. Enzymes like cellulase and hemicellulase (types of amylases) assist with the breakdown of fiber, reducing these uncomfortable symptoms and promoting smoother digestion.1
Improved Protein Digestion
Plant proteins, such as those found in legumes, nuts, and seeds, can be more difficult to digest due to their presence of antinutrients like phytates and lectins.4 Proteases can aid in breaking down these proteins more efficiently, enhancing the availability of amino acids necessary for muscle repair and overall health.4
Natural Vegan Sources of Digestive Enzymes
Did you know that there are many plant-based foods that are naturally rich in digestive enzymes? Here’s a closer look at some enzyme-rich foods to incorporate into your diet:
Pineapple & Bromelain
Pineapples are rich in a compound called bromelain, a type of protease enzyme that helps with protein digestion.5 Bromelain breaks down protein molecules into amino acids and smaller peptides, making them easier for the body to absorb.5
Papaya & Papain
Papaya is well known for its papain content, another potent protease enzyme. This enzyme is particularly beneficial for individuals with digestive concerns such as occasional bloating, constipation, and heartburn.6
Mango & Amylase
Mangoes contain amylase, an enzyme that breaks down complex carbohydrates into simple sugars like glucose and maltose. Amylase is crucial for carbohydrate digestion, particularly of starchy foods, to provide a quick source of energy.7
Fermented Foods & Diverse Enzyme Content
Fermented foods like kimchi, sauerkraut, plant-based yogurts, and miso are not only rich in probiotics but also contain various digestive enzymes produced in the fermentation process.8 These enzymes include proteases, lipases, and amylases. Fermented foods are particularly valuable for maintaining a healthy gut microbiome and for overall digestive support.8
Digestive Enzyme Supplements for Vegans
While dietary sources of enzymes are beneficial, supplements can provide an additional boost, particularly during periods of dietary transition or for those experiencing digestive difficulties. Some key points to consider when choosing a vegan digestive enzyme supplement include:
- Consider a healthcare provider: It’s important to discuss with a healthcare professional before starting any new supplement regimen.
- Comprehensive enzyme blends: Opt for supplements that offer a blend of enzymes including proteases, lipases, and amylases to cover all of your macronutrients breakdown needs.
- Plant-based formulations: Ensure that the supplements are derived from plant-based sources to fit your dietary needs, whether you’re lactose-free, dairy-free, and/or gluten-free.
Summary
Adopting a vegan diet offers numerous health advantages, but for some individuals, digestive issues can arise. Understanding and utilizing the power of digestive enzymes, whether through foods or supplements, can make your plant-based journey smoother and allow your digestive health and body to fully reap the benefits of the plant-based diet.
If you enjoyed this blog, you may also like these:
Navigating Nutrient Deficiencies in the Vegan Diet: What You Need to Know
Omega-3 Fatty Acids and the Vegan Diet
Calci-Yum: How to Get Calcium on the Vegan Diet
Vitamin B12 and the Vegan Diet
3 Supplements to Optimize Your Vegan Diet*
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References:
1. Ianiro G et al. Current Drug Metabolism. 2016;17(2):187-193.
2. Liu X et al. Frontiers in Physiology. 2021;12:669238.
3. Wong MW et al. Tzu-chi Medical Journal. 2018;30(4):200-203.
4. Pandol SJ. The Exocrine Pancreas. 2010. Digestive Enzymes.
5. Pavan R et al. Biotechnology Research International. 2012;2012:976203.
6. Kostiuchenko O et al. Metabolites. 2022;12(11):1027.
7. Peroni FH et al. Journal of Agricultural Food Chemistry. 2008;56(16):7416-7421.
8. Sanlier N et al. Critical Reviews in Food Science and Nutrition. 2019;59(3):506-527.
