If you live with irritable bowel syndrome (IBS) or a condition that reduces your body's natural digestive enzyme production, you know how uncomfortable bloating, gas, and stomach pain can be after meals. In these cases, the digestive system struggles to break down food components like carbohydrates, fats, and proteins effectively, leaving undigested food in the gut. Digestive enzyme supplements can help bridge the gap, making it easier to digest and absorb nutrients.

In this article, we'll cover what digestive enzymes are, conditions that may need digestive enzyme supplementation, and the best digestive enzymes for bloating and gas. Whether you're managing IBS or addressing a diagnosed enzyme deficiency, knowing which enzymes can help your body digest food properly can make a significant difference in your comfort and overall digestive health.

What Are Digestive Enzymes?

Simply put, digestive enzymes are molecules that break down food components (such as fats, carbohydrates, and proteins) at various stages of digestion, allowing food to be used for energy, muscle building, hormone production, and more.

The human body produces many different digestive enzymes, but some of the most common are:

  • Amylase: Used to break down carbohydrates. The main amylases in the human body are salivary amylase and pancreatic amylase.
  • Protease: Used to break down proteins. Examples of proteases produced in the human body include pepsin (which is made in the stomach and breaks proteins into smaller molecules called peptides) and trypsin (which is secreted by the pancreas into the small intestine and breaks down proteins into specific amino acids, which are the building blocks of protein).
  • Lipase: Used to break down fats. Lipases are secreted in several different places throughout the digestive system, including the tongue, stomach, and pancreas. Lipases break triglycerides (fats made of one glycerol molecule attached to three fatty acids) into diglycerides, monoglycerides, and free fatty acids.
  • Lactase: Lactase is produced in the small intestine and breaks down lactose (the sugar naturally found in milk) into monosaccharides (glucose and galactose). Lactase deficiency is common and can lead to lactose intolerance (bloating, gas, and diarrhea after consuming dairy products). There are two types of lactase deficiency. Primary lactase deficiency is the most common type and is caused by a natural decline in lactase production that occurs with age. Secondary lactase deficiency is caused by illness or injury to the small intestine, where lactase is made (such as in the case of celiac disease). Secondary lactase deficiency is often temporary, and lactase levels can return to normal if the underlying condition heals.
  • Sucrase-isomaltase: Also produced in the small intestine. The sucrase part of the enzyme complex breaks down sucrose (table sugar) into its component sugars, glucose and fructose. The isomaltase part digests isomaltose and helps finish starch breakdown. A rare genetic disorder called congenital sucrase-isomaltase deficiency (CSID) can cause sugar malabsorption and IBS-like symptoms.
  • Maltase: Produced in the small intestine. Breaks maltose into glucose. Deficiency is rare, but it can occur if the small intestine is injured.

Additionally, certain food components can be difficult to digest because humans do not produce the enzymes necessary to break them down. This can lead to them traveling through the digestive system to the large intestine intact, where the gut bacteria ferment them. 

Some enzymes that humans do not produce include:

  • Alpha-galactosidase: Breaks down raffinose-family oligosaccharides (also known as galacto-oligosaccharides, or GOS). Foods like beans, lentils, and cruciferous vegetables like broccoli and cabbage are rich in GOS. In people with IBS, the bacterial fermentation of GOS can lead to painful gas, bloating, and changes in bowel movements.
  • Fructan hydrolase: Breaks down fructans, which are found in foods like wheat, onions, garlic, certain fruits and vegetables, and supplemental fibers like inulin and fructo-oligosaccharides (FOS). The undigested fructans travel to the large intestine, where they are fermented by the bacteria in the gut.
  • Xylose isomerase: Also known as glucose isomerase, this enzyme 

changes fructose into glucose, another monosaccharide (single sugar). This can be helpful for people who are sensitive to fructose.

  • Pectinases: Break down the pectin in fruit fibers. Our gut bacteria produce pectinases, which enable us to eat pectin without digestive issues.
  • Cellulases: Break down cellulose, the fiber that makes up plant cell walls. Like pectinases, our gut bacteria produce cellulases and intolerance is rare.

In many cases, food compounds broken down by enzymes are carbohydrates known as FODMAPs. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Many people with IBS have a FODMAP intolerance and are recommended to follow a short-term elimination diet called the low FODMAP diet to get their symptoms under control and determine their individual food triggers.

However, it's essential to note that certain foods containing FODMAPs are also considered prebiotic foods—foods that nourish your gut microbiome. Prebiotic fibers promote gut health by feeding the beneficial bacteria in your gut, so limiting them in the long term can have negative consequences for gut health. That's why taking digestive enzyme supplements to break down FODMAPs and reduce digestive discomfort is a good option for people with a FODMAP intolerance who might otherwise be unable to tolerate prebiotic foods.

Who Benefits From Taking These Enzymes?

While digestive enzymes have taken the supplement aisle by storm, not everyone needs them. Additionally, different digestive enzymes are required to manage different conditions.

In some cases, people have digestive enzyme deficiencies (conditions where their bodies don't produce enough digestive enzymes), so they need to take digestive enzymes to enable them to properly digest food and absorb nutrients. Here are some enzyme deficiency disorders to be aware of:

  • Exocrine pancreatic insufficiency (EPI): EPI is a condition where the pancreas doesn't make enough digestive enzymes needed to break down fats, proteins, and carbohydrates. The main treatment for EPI is pancreatic enzyme replacement therapy (PERT) with meals, which helps the body digest food normally. Keep in mind that people with EPI can't just take any enzyme supplement they find on the shelf; they'll need a prescription from a doctor for PERT.
  • Congenital sucrase-isomaltase deficiency (CSID): This is a rare condition where the small intestine doesn't produce enough sucrase-isomaltase. When someone has CSID, sucrose and certain starches aren't fully digested. Management typically involves taking enzyme replacement therapy or following a low-sucrose and low-starch diet.

In addition to digestive enzyme deficiencies, certain conditions can also interfere with the production or action of digestive enzymes. Here are some examples:

  • Chronic pancreatitis: Inflammation destroys pancreatic tissue, reducing enzyme output.
  • Cystic fibrosis: Thick mucus blocks the pancreatic ducts, leading to enzyme deficiency.
  • Gastric bypass surgery: Alters digestive tract anatomy and reduces pancreatic stimulation, potentially leading to lower enzyme output. Additionally, gastric bypass increases the speed of stomach emptying, which can lead to insufficient mixing of pancreatic enzymes with the stomach acid needed to activate them.
  • Achlorhydia: Lack of stomach acid impairs activation of pancreatic enzymes.
  • Celiac disease: Untreated celiac disease can damage the brush border of the small intestine, leading to reduced production of enzymes such as lactase and sucrase-isomaltase.
  • Small intestinal bacterial overgrowth (SIBO): Like celiac disease, SIBO can damage the small intestine and reduce the production of certain enzymes.

Digestive Enzyme Deficiency Symptoms

While the symptoms can vary between digestive enzyme deficiency conditions, here are some common symptoms to be aware of:

  • Bloating
  • Gas
  • Digestive discomfort
  • Abdominal pain
  • Cramping
  • Diarrhea
  • Steatorrhea (fatty or oily stools)
  • Unintended weight loss (due to impaired nutrient absorption)
  • Vitamin and mineral deficiencies (due to impaired nutrient absorption)
  • Low energy levels
  • Weakness
  • Brittle nails
  • Hair thinning
  • Delayed growth in children

If you're experiencing any of these symptoms, it's best to consult a healthcare provider before starting digestive enzymes to rule out other potential causes and choose the best digestive enzyme supplements for your specific needs.

How Can Digestive Enzymes Help With Bloating & Gas?

Often, the bloating and gas associated with enzyme deficiencies are related to what happens to the undigested food as it moves through the digestive tract. When undigested food reaches the colon, the gut bacteria ferment it. This leads to the production of gas (such as hydrogen, methane, and carbon dioxide), which can worsen bloating and abdominal pain.

In some cases, the undigested food also has an osmotic effect in the colon. This means that it draws water into the colon, which can lead to cramping, abdominal pain, and diarrhea. Bacteria in the gut microbiome also produce digestive enzymes. Dysbiosis, or an unhealthy mix of gut bacteria, can lead to excess bloating and gas, since optimal breakdown of food relies on having robust and diverse populations of gut bacteria to make various digestive enzymes.

When you take digestive enzyme supplements, they do the work of the missing enzymes. In other words, they break down food components so that they don't reach the large intestine intact. This reduces bacterial fermentation, leading to less gas and bloating. In conditions where fat malabsorption is a problem, taking digestive enzymes to support the breakdown of fats can also lead to improved nutrient absorption.

Best Digestive Enzymes for Bloating & Gas

It's important to note that although digestive enzymes are a popular bloating supplement, in general, they're not helpful unless you have a specific enzyme deficiency-related health condition (as in the case of EPI, CSID, and lactose intolerance) or a gut condition like IBS. In these cases, specific digestive enzymes can support digestion and reduce symptoms like stomach discomfort, gas, and bloating. 

Here are some of the most evidence-based digestive enzymes that can help with gas and bloating relief.

Pancreatic Enzyme Replacement Therapy (PERT)

PERT involves taking a combination of digestive enzymes (amylase, lipase, and protease). The enzymes are typically derived from pigs, and they mimic those naturally produced by the pancreas.

PERT is prescribed for people with conditions that impair the pancreatic production of digestive enzymes, such as:

  • Autoimmune or chronic pancreatitis
  • Cystic fibrosis
  • Celiac disease
  • Crohn's disease
  • Pancreatic cancer
  • After pancreatic surgery
  • Gastric resection (removal of some or all of the stomach)
  • Small bowel resection (removal of some or all of the small intestine)
  • Lymph node dissection (which reduces pancreatic stimulation)

The dose of enzymes is tailored based on the size of the meal, as well as its fat content. They should be taken with meals to ensure optimal effectiveness. PERT is only available by prescription.

Sucrase-Isomaltase

Sucrase-isomaltase is an enzyme complex that helps break down sucrose (table sugar) and isomaltose (a sugar made of two glucose molecules joined together). People with CSID, a genetic disorder in which they don't produce enough of these digestive enzymes, often take sucrosidase (Sucraid) with moderate restriction of starches, rather than limiting all dietary sucrose and starch. Since Sucraid does not contain the enzymes needed for starch digestion, most people with CSID still need to limit foods high in starch (like pasta, bread, and potatoes). 

Sucraid is available by prescription. A healthcare professional should supervise its dosage and administration. Sucraid should be taken with a meal for maximum effectiveness.

Lactase

Lactase is the enzyme that helps break down lactose, the naturally occurring sugar found in milk and dairy products. Lactase enzyme supplementation is a very effective treatment for lactose intolerance (when the body doesn't produce enough lactase). When taken with lactose-containing meals, lactase can help reduce symptoms such as gas, bloating, and diarrhea. This can enable people to avoid going dairy-free and instead reap the benefits of including dairy products in their diet.

Lactase is available over-the-counter in various forms (tablets, chewables, and powders are all common), and should be taken just before consuming dairy products for maximum effectiveness. The dose varies depending on how much lactose you plan to consume; you will need to take a larger dose if you plan on consuming a lot of lactose.

Alpha-Galactosidase

Alpha-galactosidase is the enzyme that helps break down the complex carbohydrates (GOS) found in beans, cruciferous vegetables like broccoli and cabbage, and some whole grains. The human body does not naturally produce alpha-galactosidase, which is why gas and bloating after eating these foods is common.

If you experience significant gas and bloating after eating foods rich in GOS, taking alpha-galactosidase when consuming these foods can reduce gas production by breaking down the GOS before they reach the colon. This limits the amount of bacterial fermentation that occurs, thereby reducing gas and bloating.

Fructan Hydrolase

Fructan hydrolase is an enzyme that helps break down the complex carbohydrates called fructans found in foods like wheat, onions, garlic, and some other fruits and vegetables. The human body does not produce fructan hydrolase or other inulinases. This means that the fructan-containing food reaches the large intestine intact. Here, it gets fermented by the gut bacteria, which produces gas and can contribute to digestive issues like stomach pain, bloating, and gas (including gas and bloating during workouts and nighttime gas) in susceptible individuals (such as people with IBS).

Fructan hydrolase enzyme supplements break down fructans before they reach the large intestine, reducing bacterial fermentation and the subsequent gas production. This can lead to significant bloating relief. Fructan hydrolase is often included in enzyme blends designed for people with FODMAP intolerance, such as FODZYME.

In all cases, it's best to choose digestive enzymes that are third-party tested to ensure adequate enzyme activity, purity, and safety.

When You Should Take Digestive Enzymes

Digestive enzymes should be taken with meals (with the first bite or within the first 5 to 10 minutes of eating). This ensures that the enzymes mix with the food in your stomach and small intestine. Remember, digestive enzymes are working on the food, not on the body. Larger meals or those that involve multiple courses may need additional enzymes.

Are There Any Drawbacks to Taking Digestive Enzymes for Bloating?

The side effects of digestive enzymes vary based on the type of digestive enzymes.

Side effects of PERT:

  • Headaches
  • Stomach cramps
  • Nausea
  • Diarrhea
  • Bloating
  • Constipation
  • Mouth irritation (if the enzymes are chewed or crushed in the mouth)

Side effects of Sucraid:

  • Abdominal pain
  • Vomiting
  • Nausea
  • Diarrhea
  • Constipation
  • Trouble sleeping
  • Headache
  • Nervousness
  • Dehydration

Other digestive enzymes, including lactase, alpha-galactosidase, and fructan hydrolase, may cause mild digestive side effects such as stomach discomfort, gas, bloating, or nausea. These side effects are rare and are often related to the larger portions or new and different foods you might be eating with the support of enzymes.

Digestive Enzymes vs. Probiotics: Is There a Difference?

While digestive enzymes and probiotics can both help with the gas and bloating associated with conditions like IBS, they're very different.

Probiotics are live microorganisms (usually bacteria or yeast) that, when taken in adequate amounts, provide a health benefit. Probiotics are classified by genus, species, and strain. Here's an example: Bifidobacterium (genus) infantis (species) 35624 (strain). Probiotic benefits are strain-specific, meaning just taking a random probiotic is unlikely to provide any benefit. Instead, you need to take the right probiotic for the condition or symptom you're trying to treat.

In contrast, digestive enzymes are molecules that break down the food we eat into smaller compounds that we can absorb and use for energy or building blocks for different processes (for example, muscle growth or hormone production). 

While probiotics can be helpful in some cases (such as reducing gas, bloating, diarrhea, and constipation associated with IBS), they don't replace the need for supplemental digestive enzymes for people with an enzyme deficiency like EPI or CSID.

Here's a comparison table to make seeing the difference between digestive enzymes and probiotics more straightforward:


Digestive Enzymes

Probiotics

Definition

Molecules that break food down into smaller components for absorption and use in the body

Live microorganisms that, when taken in adequate amounts, provide a health benefit

Primary Function

Aids digestion by breaking down carbohydrates, proteins, and fats

Support gut health by providing beneficial bacteria or yeasts

Mechanism

Directly catalyze chemical reactions to digest food

Exact mechanisms unknown; may work by modulating the gut microbiome, immune function, and gut barrier function

Classification

Based on the food component it breaks down; classified as amylase, protease, lipase, lactase, etc.

Classified by genus, species, and strain (e.g., Bifidobacterium infantis 35624)

Specificity

Works for people with a specific enzyme deficiency or food intolerance

Effects are strain-specific (not all probiotics work for every condition)

Common Uses

Treat enzyme deficiencies (e.g., EPI, CSID, lactose intolerance); aid in the digestion of specific foods

May relieve gas, bloating, diarrhea, and constipation associated with IBS; treat or prevent antibiotic-associated diarrhea; prevent childhood eczema; many other uses depending on strain

Limitations

Only helps with gas and bloating if a food component isn't being digested

Doesn't replace missing digestive enzymes; cannot digest food for someone with an enzyme deficiency

Creating a Healthy Diet To Reduce Bloating & Gas

In addition to digestive enzyme supplements, some foods naturally contain digestive enzymes. For example, papaya contains an enzyme called papain (which helps break down proteins), and pineapple contains bromelain (a mixture of enzymes that break down proteins). While research is still limited on the extent to which these natural enzymes reduce bloating and gas, and most clinicians would not recommend them for this purpose, incorporating these foods into your diet may offer some benefits.

Fermented foods are another option worth considering. The fermentation process can reduce the amount of FODMAPs present, which may be beneficial for people with a FODMAP intolerance. 

For more strategies on handling bloating, check out our full guide. And if you're looking for extra digestive support, consider trying FODZYME—a targeted, FODMAP-friendly enzyme supplement designed to help break down hard-to-digest FODMAPs like lactose, GOS, and fructans.