12 Foods That Contain Natural Digestive Enzymes

1. Papaya

Papaya is one of the best and most well-researched enzyme-rich foods. It contains papain, chymopapain, glycyl endopeptidase, and glutamine acyltransferase, which help digest proteins.

Consuming papaya can help ease constipation, bloating, heartburn, and symptoms of irritable bowel syndrome.

2. Pineapple

Pineapple is high in bromelain, a family of enzymes that includes peroxidase, acid phosphatase, cysteine proteinases, and proteolytic (protein-digesting) enzymes.

Bromelain helps break down proteins into amino acids and promotes cardiovascular, respiratory, bone, and digestive health.

3. Mango

Mangoes contain amylase enzymes that help break down complex carbohydrates into glucose and maltose and improve starch and protein digestion.

The amylase enzymes in mangoes become more active as the fruit ripens. This is why it is recommended to select ripe mangoes when possible.

4. Kiwifruit

Kiwis contain actinidin, a cysteine protease enzyme that helps digest proteins and increases the rate of protein absorption in the small intestine. In addition to aiding digestion, kiwifruit also relieves bloating and constipation.

5. Banana

Bananas contain the natural digestive enzymes amylase and glucosidase, which help break down complex starch into simple sugars that are more easily absorbed. Bananas are also an excellent source of fiber, which supports digestion and gut health.

6. Avocado

Avocados contain lipase, a digestive enzyme that breaks down dietary fat and helps you digest high-fat foods. Lipase can reduce bloating, and flatulence, and even support immune health, especially in people with celiac disease or gluten intolerance.

7. Raw honey

Raw honey contains a wide range of digestive enzymes, including diastase, amylase, invertase, and protease.  Diastase helps digest starch, amylase breaks down starch into sugars, invertase breaks down sucrose, and protease breaks down protein into amino acids.

8. Ginger

Ginger contains the protein-digesting enzyme zingibain, which is responsible for its nausea-fighting properties. Ginger helps the stomach contract, moving food through the digestive system faster.

9. Kefir

Kefir is a yogurt-like fermented drink that contains lipase, protease, and lactase enzymes. Kefir may help with lactose intolerance and is rich in probiotics that improve overall gut health.

10. Miso

Miso is made from fermented soybeans and contains several digestive enzymes, including lipases, proteases, amylases, and lactases. Miso can thus help ease digestion and relieve symptoms of irritable bowel disease.

11. Sauerkraut

Sauerkraut is shredded, fermented cabbage and is one of the healthiest sources of natural digestive enzymes. It also contains lactic acid bacteria which can alleviate many digestive issues.

12. Kimchi

Kimchi is a spicy, fermented Korean side dish that contains protease, lipase, and amylase. These enzymes are formed during the fermentation process and enhance the nutritional value of the fermented vegetables.

Digestive enzymes help break food into smaller pieces so that the body can absorb and use the nutrients. Other than salivary amylase (present in the mouth), most digestive enzymes are activated in the acidic environment of the stomach. However, some work in the small and large intestines as well.

Over time, digestive enzyme deficiency can lead to:

• Bloating
• Flatulence
• Abdominal pain
• Irritable bowel syndrome
• Diarrhea
• Constipation
• Early satiety

If left untreated, chronic enzyme deficiency can lead to:

• Obesity
• Allergies
• Poor immune function
• Fatigue
• Premenstrual syndrome
• Crohn's disease