What Are Digestive Enzymes—And Do You Really Need Them?

If your stomach has ever felt like it was staging a full-blown rebellion after a meal (hello, bloat, cramps, and the dreaded food baby), you might have wondered if digestive enzymes could help. They're one of those supplements you hear about in passing but don’t fully understand—kind of like that mysterious jar in the back of your fridge.

So let’s break it down, real-talk style: What are digestive enzymes, what do they actually do, and how do you know if your body could use an extra boost?

Think of digestive enzymes as your body’s kitchen crew. Every time you eat, they swoop in like highly skilled sous-chefs, chopping, dicing, and breaking down your food into the tiniest bits so your body can actually use the nutrients. Without them, your meal would just kind of…sit there.

Your body makes its own enzymes naturally (thank you, pancreas, stomach, and small intestine). But sometimes, that system doesn’t run as smoothly as we’d like—especially if you’ve got stress, certain health conditions, or you’re eating foods that your body finds tricky to break down. That’s where digestive enzyme supplements can step in as a little backup crew. (1)

Not all enzymes are created equal—they each have a specialty. Here are the big players:

• Proteases (or proteolytic enzymes) – These are the muscle of the team, breaking down protein into amino acids. If you’ve ever felt like a steak just sat in your stomach forever, you might have needed a little more protease backup.
  
  

• Lipases – Handle fats. They break them down into fatty acids and glycerol. (Because yes, even your avocado toast needs a little help.)
  
  

• Amylases – These tackle carbs, breaking starches down into sugars your body can use for energy.
  
  

• Lactase – The VIP for dairy. It breaks down lactose (the sugar in milk). If you’re lactose intolerant, this is the enzyme you’re probably missing.
  
  

• Cellulase – Not made naturally by the body, but sometimes included in supplements to help with fiber-heavy foods like veggies and beans.

Let’s zoom in on proteases for a second—because protein digestion is kind of a big deal. Protein isn’t just about building muscle; it’s the foundation for hormones, enzymes, neurotransmitters, and repair processes in the body. Basically, protein keeps your whole system running.

But here’s the thing: Protein can be tough to break down. If your digestive system is a little sluggish, that post-meal heaviness, bloating, or even bathroom drama might be linked to incomplete protein digestion. That’s where protein-digesting enzymes can help lighten the load.

Some research suggests that supplementing with proteolytic enzymes can support protein absorption, reduce indigestion symptoms, and even help with exercise recovery by easing inflammation and muscle soreness. (2)

Here’s the truth: Most people’s bodies are perfectly capable of making enough enzymes to digest their food. But life happens. And by life, we mean stress, hormonal shifts, pregnancy, new motherhood, age, and sometimes underlying gut issues.

Signs you might benefit from enzyme support include:

• Frequent bloating or gas after meals
  
  

• Feeling “heavy” or overly full even after a normal portion
  
  

• Undigested food in your stool (TMI, but real)
  
  

• Dairy discomfort (yup, lactase might help here)
  
  

• Fatigue after eating, since your body is working overtime to process food

It doesn’t mean your body is “broken.” It just might need some reinforcements.

Quick detour, because this one comes up a lot: Digestive enzymes and probiotics are not the same thing.

• Enzymes = Break down food into nutrients.
  
  

• Probiotics = Good bacteria that support a healthy gut microbiome.

They work in different ways but can totally be teammates. Think of enzymes as the food prep team and probiotics as the gut maintenance crew. Together, they keep things running smoothly.

Supplements aren’t the only way to give your enzymes a little love. Your body naturally produces more enzymes when you:

• Chew your food well – Digestion starts in your mouth with salivary amylase. (So maybe don’t inhale your lunch between emails.)
  
  

• Eat enzyme-rich foods – Pineapple (bromelain), papaya (papain), mango, kiwi, and fermented foods like kimchi or sauerkraut can help.
  
  

• Manage stress – Chronic stress can slow enzyme production and stomach acid, which are both key for digestion.
  
  

• Stay hydrated – Water helps enzymes move things along in your digestive tract.

If you’re doing all the above and still dealing with digestive drama, that’s when digestive enzyme supplements may be worth exploring. Look for blends that include a few types of enzymes and consider one with added herbs or botanicals that support digestion (like fennel or ginger).

Here’s where Bloat Baddie™ comes in. It was formulated with women in mind, especially those mamas who are pregnant and breastfeeding, trying to meet their protein needs.

Digestive enzymes aren’t a magic fix, but they can be a helpful tool if your gut feels like it’s not pulling its weight. Think of them as a friendly little support squad that helps your body do what it’s already designed to do—just more efficiently.

So, do you need them? Maybe. Do they deserve a spot on your “worth looking into” list if you’re dealing with regular bloating, heaviness, or food sensitivities? Absolutely.

And remember: Supporting your digestion isn’t about perfection. It’s about giving your body what it needs—whether that’s chewing slower, adding more fiber, or getting some backup from enzymes when you need it.

You’ve got this. Your gut’s got this. And if it needs a little help along the way? That’s what digestive enzymes are here for.

1. Karpińska M, Czauderna M. Pancreas-Its Functions, Disorders, and Physiological Impact on the Mammals' Organism. Front Physiol. 2022 Mar 30;13:807632.  https://pmc.ncbi.nlm.nih.gov/articles/PMC9005876/

2. Paulussen KJM, et al. Acute Microbial Protease Supplementation Increases Net Postprandial Plasma Amino Acid Concentrations After Pea Protein Ingestion in Healthy Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Nutr. 2024 May;154(5):1549-1560. https://pubmed.ncbi.nlm.nih.gov/38467279/