7 Of The Best Digestive Enzyme Supplements To Ease Bloating And Support Digestion

The body naturally produces digestive enzymes to help break down and process carbohydrates, fats and proteins from the foods we eat into smaller compounds that can be absorbed and used for energy and repair. These enzymes include amylase, lipase, lactase and sucrase, and they’re produced in various parts of the body, from the pancreas to the small intestine.

They play a crucial role in healthy digestion, but when enzyme production or activity is impaired, it can lead to discomfort and poor nutrient absorption. For instance, a deficiency in lactase can cause lactose intolerance, while conditions such as celiac disease – which damages the lining of the small intestine – can also reduce enzyme activity and hinder digestion.

“You may experience bloating, gas or discomfort after meals, as well as oily or foul-smelling stools,” says Stephenson. “Over time, this can also lead to nutrient deficiencies, especially in fat-soluble vitamins A, D, E and K, because absorption is compromised.” True enzyme deficiencies, she adds, can stem from underlying medical conditions such as pancreatitis or cystic fibrosis.

Stress is another key culprit behind reduced digestive enzyme efficiency. When the body is in a state of “fight or flight”, it produces less stomach acid – a critical trigger for activating digestive enzymes. “We need stomach acid to convert digestive enzymes from their dormant, or proenzyme, state,” explains Stephenson. “When acid levels drop, those enzymes aren’t properly activated. Stress can also interfere with the normal signals sent to the pancreas, which further reduces enzyme activity.”

Age can play a role too. As we get older, our natural digestive enzyme production gradually declines. Diet matters as well – if we’re not consuming enough enzyme-rich foods or those that stimulate enzyme activity, we may notice a further reduction.

If you’re concerned about your digestion or suspect a deficiency, Stephenson recommends working with a qualified practitioner who can test enzyme levels and guide you on the best next steps.

Designed to support – or, in some cases, replace – the body’s natural enzyme activity, digestive enzyme supplements come in capsule, tablet, or powder form. They contain one or more enzymes derived from animal, plant or microbial sources, which work to help break down food more effectively.

Most healthy individuals don’t need to take digestive enzymes regularly, says Stephenson, who typically uses them with clients on a short-term basis. “I don’t encourage relying on digestive enzyme supplements at every meal,” she explains. “It’s far better to address the root cause, which could be related to diet quality, stress, or eating habits – such as eating too quickly. That said, they can be very helpful for occasional use.”

Avoid overdoing it. “Unless you have a medical condition that requires enzyme supplementation, the goal should always be to restore digestion naturally,” says Stephenson. Excessive use may lead to nausea, cramping or diarrhoea in some people. It’s also important to note that certain enzymes can interact with blood-thinning medications too.

It’s best to take them during or straight after a meal, but follow instructions from your chosen brand.

• Create a stress-free ritual around meals. Avoid screens and distractions, and try a few minutes of deep breathing before you eat — it helps shift the body into ‘rest and digest’ mode.
• Chew each mouthful thoroughly. Take your time with each bite. The mechanical breakdown of food through chewing gives enzymes better access to nutrients and supports smoother digestion.
• Shift your focus to bitter foods. Incorporate digestion-supportive bitters like radicchio, rocket, kale, broccoli, Brussels sprouts, watercress, artichoke and dandelion, as well as bitter herbs. “They help stimulate bile and enzyme release, support overall digestion, and even strengthen immune response,” says Stephenson.
• Eat enzyme-rich foods. Include fruits such as pineapple, papaya, kiwi, mango, banana, and avocado, along with fermented foods like raw sauerkraut, kimchi, miso, and tempeh, which naturally contain enzymes that aid digestion.
• Stay hydrated. Adequate water intake helps maintain the fluid balance necessary for enzyme function and digestive flow.
• Avoid drinking too much alcohol. It can impair pancreatic enzyme secretion and hinder proper digestion.
• Consider digestive bitters. They can encourage healthy enzyme secretion – more on this in our guide to the best digestive enzyme supplements below.

When choosing a digestive enzyme supplement, look for a broad-spectrum blend that includes enzymes targeting different macronutrients – such as proteases for proteins, amylase and other carbohydrases for carbohydrates, lipase for fats, and additional enzymes like lactase (for dairy) or alpha-galactosidase (for legumes and complex carbohydrates). These comprehensive formulas can support digestion across a variety of foods.

It’s also worth considering the source and quality of the enzymes. Many are derived from plant or microbial sources, which research suggests may function across a wider pH range — helping them survive stomach acid and remain effective throughout the digestive process.

As with any supplement, look for third-party testing or certification. Because supplements aren’t regulated as rigorously as prescription medications, independent verification helps ensure you’re getting a product that’s both potent and pure.