Enzyme is a biological catalyst present in human body and is almost always a protein in nature. The function of enzymes in a human body is very important since it speeds up the rate of a specific chemical reaction in the cell. Enzymes are essential for various functions in the body including respiration, digesting food, muscle and nerve function, among thousands of other roles. The major health benefits of enzymes include faster metabolism, healthier immune system, better nutrient absorption, and even anti-inflammation. While enzymes are largely created by the body on its own, at times some factors affect their production like stress, age, and genetics.
With drastic changes in lifestyle in the past few decades and unhealthy food intake (junk food, fried items, processed foods, use of chemicals in the preparation and production of certain foods, etc), millions across the world suffer from issues related to digestion. According to a survey, only in the Americas over 70 million suffer from some kind of digestive issue.
While enzymes in the form of supplements are widely available over the counter easily, one way you can improve your overall gut health is to introduce foods rich in natural enzymes.By eating more foods that contain natural digestive enzymes, you can promote gut healthand get your digestive system moving in the right direction.Today we will tell you about the best foods that contain natural digestive enzymes.
Honey: Honey is considered a miracle food since it is filled with numerous beneficial compounds. Honey contains four types of digestive enzymes -diastase, amylase, invertase, and protease. To maximize the digestive benefits of it, use raw honey since high temperatures destroy many of the benefits including its natural digestive enzymes.
Yogurt: Yogurt is a fermented food that may help support healthy digestion. It contains lactic acid, which is a bacteria that helps produce lactase. This enzyme may help break down lactose, and can be useful for those who have lactose intolerance.
Kefir: This fermented milk beverage is thick and creamy. While studies suggest it can deliver a variety of health benefits, kefir is primarily sought out for its good-gut health benefits, including probiotics and digestive enzymes. Despite being a milk beverage, kefir may be safe for people with lactose intolerance. Research suggests that kefir might improve digestion of lactose as well. Besides mil kefir, water kefir is yet another option for those who want to avoid milk intake. The grains are available online and the drink can easily be prepared at home following instructions provided in many tutorials online.
Pineapple:
Pineapples contain a group of digestive enzymes called bromelain which aid in the digestion and absorption of proteins. Bromelain is also used to combat diarrhea and is thought to counteract some of the effects of intestinal pathogens such as Vibrio cholera and Escherichia coli.
Mango: Mangoes are very popular during summer and are a favourite food of many. Besides being a tasty fruit, they contain the digestive enzyme amylase which becomes more active as the fruit ripens and that is why mangoes become sweeter if left to ripen for longer. Amylase enzymes are also made by the pancreas and salivary glands.
The function of amylase in the human body is important in breaking down carbohydrates for their easy absorption. Amylase is also present in our saliva and helps breakdown carbs for easy digestion that is why it’s recommended to chew food thoroughly before swallowing.
Papaya: Papaya is another tropical fruit that is rich in digestive enzymes known as papain. Studies have shown that taking a papaya-based formula may help ease digestive symptoms of IBS, such as constipation and bloating. If you want to eat papaya, just make sure to eat them ripe and uncooked. Heat exposure can destroy their digestive enzymes. Also, unripe or semi-ripe papayas can be dangerous for pregnant women, as it may stimulate contractions.
Banana: Bananas contain two groups of enzymes that break down complex carbs like starch into smaller and more easily absorbed sugar as bananas start to ripen. That’s why ripe yellow bananas are much sweeter than unripe green bananas. On top of their enzyme content, bananas are a great source of dietary fiber, which may aid digestive health. A medium banana provides about 3 grams of fiber. A study found that participants who ate two bananas daily experienced a rise in healthy gut bacteria and significantly less bloating.
Kiwi: Kiwi is an excellent fruit that contains the digestive enzyme actinidin, which helps digest proteins. Because it eases digestion, it helps with constipation and bloating, too. One study found that this enzyme may help your GI tract digest meat more quickly and break it down into usable parts. This may be the reason why actinidin is commonly used as a meat tenderizer by food companies.
Apricots: Apricots contain invertase, a digestive enzyme that helps break down the stone fruit’s sugar and delivers quick energy to your body’s cells. What’s more, research suggests the fruit may also ease gastrointestinal issues, like constipation, acid reflux, and indigestion.
Soy Sauce: This condiment is often used to add a touch of saltiness to food, but there is much more to it. Its enzymes break down proteins and carbohydrates. It is made by fermenting soybeans with water, salt, yeast, and wheat.
Garlic: Garlic contains a sulfur compound called allicin that promotes antioxidant activity. It is also a potent antimicrobial agent. This compound is created when you chop, mince, dice or press the garlic clove. These actions rupture the cellular structure, which allows the once separated alliin to co-mingle with an enzyme called alliinase. During the next 5-10 minutes, they combine to form a new compound called allicin, which adds to the many health benefits of raw garlic.
Sauerkraut: This is a fermented type of food, which is always a great remedy for digestive issues. It’s best eaten raw since it has not gone through the pasteurization process, which tends to reduce the number of enzymes it contains. It is made with shredded cabbage that is allowed to ferment in the natural juices. Cabbage has natural cultures to help with the fermentation process that can also help your digestion.
Ginger: Not only does ginger contain an enzyme called zingibain that helps the body digest protein, it may also help to increase digestive enzyme production in the body. This is on top of the role it already plays in nausea relief. Enjoy it in tea form, add it to your next stir fry, or grate some into citrusy drinks for that extra zing.
Mushrooms: Mushrooms contain a variety of digestive enzymes. They are an underrated food group offering loads of dietary fiber and probiotics, which feed enzyme-producing probiotics as well.
