Best Digestive Enzyme Supplements 2025

Protease

Breaks down proteins into amino acids. Found naturally in the stomach (pepsin) and pancreas (trypsin, chymotrypsin). Supplemental protease helps digest protein from meat, eggs, dairy, and plant sources. May reduce bloating after protein-rich meals.

Amylase

Breaks down starches and complex carbohydrates into simple sugars. Naturally present in saliva and pancreatic secretions. Helps digest bread, pasta, potatoes, and grains. May reduce gas and bloating from starchy foods.

Lipase

Breaks down fats into fatty acids and glycerol. Produced primarily by the pancreas. Critical for fat digestion and vitamin absorption (fat-soluble vitamins A, D, E, K). Particularly important for those with pancreatic insufficiency. May reduce oily stools and improve nutrient absorption from fatty foods.

Lactase

Breaks down lactose (milk sugar) into glucose and galactose. Many adults have reduced lactase production (lactose intolerance). Lactase supplementation is well-established for lactose intolerance, allowing better tolerance of dairy products. Clinical evidence shows lactase supplements reduce gas, bloating, and diarrhea in lactose-intolerant individuals.

Alpha-Galactosidase

Breaks down complex carbohydrates in beans, legumes, and cruciferous vegetables (broccoli, cabbage, Brussels sprouts). Helps reduce gas production from these foods. Research shows alpha-galactosidase (found in products like Beano) reduces gas and bloating from high-fiber foods.

Cellulase

Breaks down cellulose (plant fiber). Humans do not naturally produce cellulase. May help digest raw vegetables and high-fiber plant foods, though evidence for benefits in healthy adults is limited.

Bromelain and Papain

Natural proteolytic enzymes from pineapple (bromelain) and papaya (papain). Help break down proteins and have mild anti-inflammatory properties. Research suggests bromelain may reduce inflammation and improve protein digestion. A 2016 review in Biomedical Reports found bromelain has anti-inflammatory and digestive benefits.

Occasional Bloating and Gas

Many people experience occasional digestive discomfort after meals, particularly from foods like beans, dairy, or fatty meals. Digestive enzymes may reduce symptoms by improving breakdown of these foods. While research on healthy adults is limited, anecdotal reports suggest benefits for occasional digestive discomfort.

Lactose Intolerance

This is the most well-established use for digestive enzyme supplementation. Lactase supplements are clinically proven to reduce symptoms of lactose intolerance (gas, bloating, diarrhea) when taken with dairy products. Multiple studies confirm effectiveness.

Exocrine Pancreatic Insufficiency

A medical condition where the pancreas does not produce enough digestive enzymes, leading to malabsorption. Common in chronic pancreatitis, cystic fibrosis, and after pancreatic surgery. Prescription pancreatic enzyme replacement therapy (PERT) is the standard treatment and is well-supported by research. Over-the-counter enzymes are not a substitute for prescription PERT.

Age-Related Enzyme Decline

Digestive enzyme production may decline with age, though this varies individually. Some older adults report improved digestion with enzyme supplementation, though clinical research is limited.

After Large or Rich Meals

Taking digestive enzymes before a large, rich, or unfamiliar meal may help reduce digestive discomfort. This is common practice when traveling or dining out, though clinical evidence is anecdotal.

Timing Is Critical

Take digestive enzymes with the first bite of your meal or immediately before eating. Enzymes need to be present in the stomach when food arrives to work effectively. Taking them after a meal is much less effective. If you forget, taking them during the meal is better than not at all, but before or with the first bite is ideal.

Dosage

Follow product label instructions. Most digestive enzyme supplements recommend 1-2 capsules per meal. Start with the lower dose and increase if needed. Dosage may depend on meal size and composition (larger, fattier meals may benefit from higher doses).

When to Use

• Take with main meals (breakfast, lunch, dinner)
• May skip for small snacks unless they cause digestive issues
• Use as needed rather than continuously (unless directed by healthcare provider)
• Particularly helpful before large, rich, or unfamiliar meals

How Quickly Do They Work?

Digestive enzymes work during the meal and immediate digestion period (1-3 hours after eating). Effects are felt relatively quickly. If you experience less bloating or gas after a meal when using enzymes compared to without them, they are likely working for you. This is not a supplement that requires weeks to assess effectiveness.

Can You Become Dependent?

There is no strong evidence that taking digestive enzyme supplements causes your body to stop producing its own enzymes. However, some healthcare providers recommend taking occasional breaks or using enzymes only as needed rather than with every meal indefinitely. This approach prevents psychological dependence and allows you to reassess whether you still need them.

General Safety

Digestive enzymes are generally safe when used as directed. Most people tolerate them well. Side effects are typically mild and may include nausea, diarrhea, or stomach cramping. These often resolve by adjusting dosage or taking with food.

Potential Side Effects

• Nausea or stomach upset
• Diarrhea (often from taking too much)
• Abdominal cramping
• Allergic reactions (rare, particularly if sensitive to pineapple, papaya, or fungal sources)

Drug Interactions

Bromelain may have mild blood-thinning effects. If you take anticoagulant medications (warfarin, etc.), consult your doctor before using enzyme supplements containing bromelain.

Who Should Avoid or Use Caution

• Pregnant or nursing: Limited safety data, consult healthcare provider
• Active ulcers or gastritis: Some enzymes may irritate stomach lining
• Allergies: Avoid if allergic to pineapple (bromelain) or papaya (papain)
• Severe digestive disorders: Use only under medical supervision
• Children: Consult pediatrician before use

When to See a Doctor

Digestive enzymes should not be used as a long-term solution for chronic digestive problems without medical evaluation. See a healthcare provider if you have:

• Chronic or severe abdominal pain
• Blood in stool
• Unexplained weight loss
• Persistent diarrhea or constipation
• Symptoms that worsen despite enzyme use
• Oily, greasy stools (may indicate pancreatic insufficiency)

You May Benefit If:

• You have diagnosed lactose intolerance (lactase supplements)
• You have pancreatic insufficiency (under medical care)
• You consistently experience bloating and gas after certain foods
• You are older and notice declining digestive function
• You eat very large or rich meals occasionally

You Probably Don't Need Them If:

• You have no digestive symptoms
• Your digestion feels normal after meals
• You are young and healthy with no digestive complaints

Try Dietary Changes First

Before relying on enzymes, consider addressing root causes of digestive discomfort:

• Eat slowly and chew thoroughly (digestion starts in the mouth)
• Avoid overeating (smaller portions are easier to digest)
• Identify and reduce trigger foods
• Stay hydrated
• Manage stress (affects digestive function)
• Consider food intolerances (lactose, gluten, FODMAPs)