9 – Enzyme Rich Foods that contain Natural Digestive compound

  • March 26, 2024
Reading Time: 9 minutes


Enzyme Rich Foods

Stomach Ache

Digestion enzyme rich foods play a critical role in the intricate process of breaking down food into the nutrients your body needs to function. Digestion is a multi-organ systemic process.

Among the primary categories of digestive enzymes are:

  • Lipase: Degrades lipids
  • Amylase: Degrades dietary carbs
  • Proteins are broken down by peptidases and proteases.
  • Lactase: Degrades lactose, the sugar found in milk and goods derived from milk.

What are Natural Digestive Enzymes?

The body produces natural digestive enzymes, which are proteins, to help break down food particles into smaller, more absorbable parts. These enzymes mainly aid in the digestion of proteins, lipids, and carbohydrates in the gastrointestinal system.

The stomach, pancreas, small intestine, salivary glands, and other organs all release digestive enzymes. Enzymes are designed to target particular types of nutrients, facilitating effective digestion and absorption.

Benefits of Incorporating Enzyme-rich Foods into Diet

There are multiple benefits of including foods high in enzymes in your diet:

  • Better digestion: Foods high in enzymes help to break down complex nutrients, which facilitates digestion and lowers the risk of bloating and indigestion.
  • Increased nutritional absorption: Better absorption of key nutrients is a result of efficient digestion, which supports general well-being.
  • Decreased bloating and pain: Foods high in enzymes help improve digestion and reduce typical digestive problems like gas, bloating, and discomfort in the abdomen.
  • Support for general gut health: Immune system performance, mood, and general wellness are all impacted by gut health, which is maintained by a digestive system that is in balance.

List of 9 Enzyme Rich Foods that contain Natural Digestive Compound


Papaya contains an enzyme called papain, which aids in the digestion of proteins. This tropical fruit is particularly beneficial for individuals with digestive issues such as bloating and constipation.

Papaya consumption can reduce heartburn, bloating, constipation, and irritable bowel syndrome symptoms.


In addition to being sweet, mangoes are a great source of digestive enzymes, such as amylases, which help break down carbohydrates. Eating ripe mangoes for dessert or as a snack can help with digestion.


The enzyme actinidin, which aids in the breakdown of proteins, is abundant in kiwis. Regular kiwi consumption can facilitate the digestion of proteins and potentially ease the symptoms of gastrointestinal distress.


Lipase, an enzyme that helps with fat digestion, is found in avocados. Avocado can be used as a spread, in smoothies, or added to salads to improve the absorption of fat-soluble elements.

Persea americana, the scientific name for avocado, is indigenous to South Central Mexico and has been grown there for thousands of years. Nowadays, avocados are farmed in many nations with climates that are favorable for them, including Mexico, the US, Chile, and Peru.

Benefits for the Digestive System:

  • Rich in Fiber: At about 7 grams per half fruit, avocados are a great source of dietary fiber. To encourage regular bowel motions and avoid constipation, fiber is crucial. Additionally, it supports the proper balance of intestinal bacteria, which is essential for digestive health.
  • Avocados are naturally rich in digestive enzymes, such as lipase, which facilitates the digestion of lipids. These enzymes help the body absorb and process nutrients, allowing for the best possible nutrient use.
  • Healthy Fats: Avocados contain a lot of monounsaturated fats, especially oleic acid, which is good for the heart. Additionally, by lubricating the digestive tract, these beneficial fats facilitate easy digestion and lower the chance of gastrointestinal discomfort.
  • Avocados’ creamy texture has a calming impact on the digestive system, which makes them a good choice for people who have sensitive stomachs or digestive problems.

How to Enjoy Avocado:

  • Select Ripe Avocados: When selecting avocados, look for ones that give slightly to gently under pressure. Dark-spotted or extremely soft avocados should be avoided since they may be overripe.
  • Slice and Serve: Cut the avocado in half lengthwise, remove the pit, then use a spoon to remove the creamy flesh to enjoy as a snack or side dish.
  • Mash for Guacamole: The main component of this well-liked Mexican dip is avocado. Mash ripe avocados with lime juice, salt, pepper, and any extras you choose to add, including chopped tomatoes, sliced onions, and cilantro.
  • Spread on Toast: Avocado toast has emerged as a wholesome and fashionable morning choice. Toast with whole-grain bread mashed avocado, sliced tomatoes, sea salt, and olive oil drizzled on top.
  • Blend into Smoothies: For a creamy texture and extra nutritious value, add ripe avocado to your favorite smoothie recipes. Avocado goes nicely with coconut water, spinach, bananas, and mangoes.
  • Add to Salads: To give salads a creamy mouthfeel and additional nutrients, dice or slice avocado. Citrus fruits, leafy greens, tomatoes, and cucumbers go nicely with avocado.


The traditional Korean vegetable dish kimchi, which is fermented, contains a variety of enzymes that are created during the fermentation process. These enzymes support better gut health and digestion.


Another fermented food high in digestive enzymes is sauerkraut. Consuming sauerkraut as a topping or side dish helps enhance digestive health by encouraging the growth of good gut flora.

Germany is the home of the fermented cabbage dish known as sauerkraut, which has spread to many other European nations. Though it is widely appreciated for its distinct flavor and many health advantages, it is frequently connected to German cuisine.

Benefits for the Digestive System

Rich in good bacteria that promote gut health, sauerkraut is a great source of probiotics. These probiotics support healthy digestion and general well-being by assisting in maintaining a balanced population of microorganisms in the digestive tract. In addition, the fermentation process makes the nutrients in cabbage more bioavailable, which aids the body’s absorption of them.

How to Eat Sauerkraut

  • As a Side Dish: Grilled meats, sausages, or roasted veggies go well with sauerkraut as a tart side dish. Its vibrant taste and crisp texture go well with a range of savory foods.
  • In Sandwiches or Wraps: Sauerkraut makes a tasty, high-probiotic filler for sandwiches or wraps. It gives your meal a zesty boost when paired with cheese, mustard, and deli meats.
  • In Salads: To add a pop of flavor and texture, mix sauerkraut into salads. For a light salad option, combine it with shredded carrots, sliced apples, and leafy greens. Drizzle with a basic Italian dressing.
  • As a Topping: Add sauerkraut to burgers, hot dogs, and bratwurst. Its sharp taste balances the richness of grilled meats, giving your favorite recipes more nuance and complexity.
  • In Soups or Casseroles: To enhance the flavor profile of soups or casseroles, add sauerkraut. It adds a delicate sourness to the recipe and goes well with heavy foods like potatoes, sausage, and onions.
  • Fermented with Other Vegetables: Try blending sauerkraut with other veggies like cucumbers, carrots, or peppers to create your own homemade fermented vegetable mixes. This increases the dish’s probiotic content while producing a wide range of flavors and textures.


Lactase is one of the enzymes found in kefir, a fermented dairy product that helps break down lactose. Kefir can help with lactose digestion and gut health when added to a diet.

Emerging in Eastern Europe and Western Asia, the Caucasus region is where kefir, a fermented dairy product, first appeared. Particularly well-liked are nations like Turkey, Russia, and portions of Eastern Europe.

Benefits for the Digestive System

Kefir is well known for having probiotics in it. Probiotics are live microorganisms that, when taken in sufficient quantities, have positive effects on health. Kefir has a wide variety of probiotic strains, including “Bifidobacteria” is a type of bacteria that is widely known for its probiotic benefits and lactobacilli, that can support the maintenance of a balanced and healthful population of gut bacteria.

  • Enhancing Gut Flora: Probiotics contribute to the growth of good bacteria in the gut, which can facilitate digestion and promote general gut health.
  • Relieving Digestive Problems: Regular consumption of kefir may help alleviate common gastrointestinal issues such as gas, bloating, and constipation.
  • Increasing Immunity: The gut is home to a sizable percentage of the body’s immune system. Kefir has the potential to enhance immune system performance and lower the risk of infection by fostering a balanced gut flora.

How to Eat Kefir

  • Plain Kefir: As a cool drink, plain kefir is great on its own. It tastes tart and is thinner in consistency than yogurt.
  • Smoothies: To make creamy, nutrient-dense smoothies, blend kefir with your preferred fruits and veggies. Add some kale, spinach, berries, bananas, or other produce for extra nutrients and flavor.
  • Parfaits: To make a tasty and filling parfait, layer kefir with almonds, granola, and fresh fruits. It’s a healthy choice for a snack or breakfast.
  • Salads: Kefir can be used as a foundation for creamy salad dressings. Mix it with garlic, lemon juice, herbs, and olive oil to make a tasty vinaigrette for salads.
  • Marinates: To tenderize and provide taste, marinate meats, poultry, or tofu in kefir. Kefir’s acidity aids in the breakdown of proteins, producing foods that are delicious and tender.


Probiotics are good bacteria found in yogurt that aid with intestinal health. Furthermore, lactase, which is naturally present in yogurt, helps those who are lactose intolerant digest lactose.


Bromelain, a combination of enzymes found in pineapple, has anti-inflammatory and digestive qualities. Bromelain can reduce indigestion symptoms and aid in the breakdown of proteins.

Incorporating Enzyme-rich Foods into Diet

Incorporating enzyme-rich foods into your daily meals is simple and delicious. Here are some tips for adding these foods to your diet:

  • A tropical fruit salad with papaya, pineapple, and mango is a great way to start the day.
  • Eat kiwi slices as a snack or combine them into a cool smoothie.
  • Use fermented foods as tasty toppings or side dishes, such as kimchi and sauerkraut.
  • Add avocado to homemade dips, salads, and sandwiches for a creamy, nutrient-dense boost.
  • Yogurt and kefir can be used as a base for smoothies and parfaits or as a cool snack.


What are natural digestive enzymes?

The body produces natural digestive enzymes, which are proteins, to help break down food particles into smaller, more absorbable parts.

How do digestive enzymes aid in digestion?

Digestive enzymes aid in the proper absorption of nutrients by breaking down complex molecules such as proteins, lipids, and carbs.

Are there any side effects of consuming enzyme-rich foods?

Although eating foods high in enzymes is typically safe, people with certain medical disorders or allergies should speak with a healthcare provider before making big dietary adjustments.

Can enzyme supplements replace natural sources?

Enzyme pills might be helpful for some people, but since whole meals include more nutrients and fiber, getting your enzymes from them is usually the better option.

How soon can one notice the benefits of enzyme-rich foods?

Depending on individual factors including diet, lifestyle, and digestive health, the timeframe for reaping the advantages of eating foods high in enzymes may differ. Within a few weeks, some people might experience improvements in their digestion and general well-being.


Including foods strong in enzymes, like the nine this article highlights, in one’s diet has the potential to improve both digestive health and general well-being. People can choose foods that promote good digestion by being aware of the critical role that natural digestive enzymes play in assisting with the breakdown of nutrients and promoting absorption. There are tons of delectable options to try, like the tropical sweetness of papaya and mango, the tanginess of popular fermented foods like sauerkraut and kimchi, or the creamy goodness of kefir and yogurt.

However, the advantages go beyond simple digestion; including these items in one’s diet can boost immunity, boost energy, and lower the likelihood of experiencing digestive discomfort. Enzyme-rich meals have a profound effect on the body, reducing bloating and improving nutritional absorption while also promoting a positive correlation between nutrition and overall health.

It’s more important than ever to give priority to foods that support and strengthen our digestive systems as we manage the complexity of contemporary eating habits. Through the utilization of naturally occurring digestive enzymes, which are widely present in fruits, vegetables, and fermented meals, people can proactively foster a robust and flourishing microbiome in their gut.

To put it simply, the path to digestive health starts with the conscious choice and inclusion of foods high in enzymes in regular meals and snacks. We take a step toward digestive harmony and overall well-being when we embrace diversity on our plates and relish the vivid flavors that nature has to offer. So let’s go out on this gastronomic journey, driven by foods high in enzymes’ capacity to remodel our bodies and guided by the wisdom of nature. Let’s nurture our bodies from the inside out, one delectable meal at a time.

Reference Links:

Subscribe to our newsletter!

Stay in the loop with everything you need to know.