Colder weather and darker nights can only mean one thing: cold and flu season is upon us. Along with exercise, nutrition plays one of the biggest roles in keeping our bodies as healthy as possible. With up to 80% of our immune systems located in the gut, what we eat and drink right now can have a direct impact on how well we fight off bugs and sniffles. 

But while most of us know that fibre is important, there’s a lesser-discussed aspect of gut nutrition that plays an absolutely vital role in the way our microbiome operates. Digestive enzymes are crucial for healthy digestion; they help us to get the most goodness possible out of the foods we eat. But what exactly are they? And what (if anything) do we need to do to up our intake? Women’s health dietician Valerie Agyeman has the answers. 

Agyeman explains that our bodies produces digestive enzymes in order to break down food for nutrients to be extracted. “Once broken down into small enough molecules, the nutrients are then absorbed in the small intestine. They serve as a catalyst in nutrient absorption.” This means that, without digestive enzymes, “our bodies cannot access the nutrients our food provides us with and can cause poor digestion.” And that can have a knock-on effect on our gut health. 

Mercifully, those digestive enzymes are being produced all over the body. Agyeman explains that the mouth, stomach, small intestine and pancreas all make digestive enzyme and that there are four main types:

1. Amylase
2. Lipase
3. Protease
4. Peptidase

Each of these enzymes functions to break down different nutrients, she goes on to explain. “Amylase, for example, is found in the salivary glands and pancreas, and breaks down carbohydrates, while lipase is found in the mouth, stomach and pancreas and breaks down fats to be absorbed in the small intestine.” Protease and peptidase both deal with protein via the pancreas.

While we produce loads of these enzymes naturally, you can boost your levels with the kinds of foods you eat. Fruit is especially high in the stuff, with Agyeman pointing towards pawpaw, banana, avocado and pineapple in particular. 

“You can also find high levels of digestive enzymes in raw honey, ginger, and fermented foods such as kefir and kimchi.” 

In other words, it’s the kinds of foods we already know contain loads of beneficial bacteria and gut goodness. Plants contain fibre and polyphenols that are great for gut diversity, while fermented foods are brilliant for introducing a range of helpful bacteria into the microbiome. 

Plenty of people do take digestive enzyme supplements, but Agyeman warns against forking out a fortune on pills and powders when you could just try to eat more plants and/or give fermented grub a go. “Since digestive enzymes naturally occur in the body, most healthy individuals will not require supplements,” she tells Strong Women. Instead, she suggests consulting your GP if you’re struggling with gut health symptoms. If they deem it necessary, they’ll help you to find a digestive supplement that’s right for you.

There are, however, certain conditions which cause the body to make fewer enzymes, and that’s an issue that needs to be managed with supplementation, Agyeman says. “For example, someone with lactose intolerance lacks the enzyme lactase, and they can benefit from an over-the-counter supplement that will assist the digestive process.” Other, more chronic issues like cystic fibrosis, are also linked to an enzyme deficiency. In those cases, a GP will prescribe a digestive enzyme to alleviate symptoms of their condition.

But for the vast majority of us, the key principals of good gut health apply: eat more plants, try a range of fruit, up your spice count and try to eat something fermented a few times a week.

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