Feeling Bloated or Tired After Meals? Your Gut Might Be Asking for Extra Help

10 Jun Feeling Bloated or Tired After Meals? Your Gut Might Be Asking for Extra Help

Do you remember learning about what happens to your food after eating a meal when you were in school? Your body immediately kicks into gear, turning all that food into the good stuff it needs for energy, growth, and immune support. So, what drives this process? Digestive enzymes.

What  Are Digestive Enzymes?

Digestive enzymes are proteins that live in your gut. They’re key for keeping your digestion healthy, ensuring you absorb vital nutrients, and even giving your immune system a little boost. Think of enzymes as tiny helpers, or proteins, that speed up chemical reactions. Simplified, digestive enzymes help your digestive system break down food so your body can get energy.

Your body releases these digestive enzymes in multiple areas as food makes its way through your body. Your mouth, stomach, small intestine, and pancreas all pitch in to make them, and their job is to break down fats, carbs, and proteins. While your body is good at making its own digestive enzymes, you can find a few in certain foods, like pineapple and papaya, or fermented foods like kimchi and sauerkraut.

Most of us make plenty of enzymes for smooth digestion. But sometimes, certain health issues, like cystic fibrosis, pancreatic cancer, some gut problems, or chronic pancreatitis, can mess with your body’s ability to create enough of them. If you’re dealing with these conditions, you might need a little extra help from digestive enzyme supplements. Many people feel better with over-the-counter options, while others may require a prescription-strength medication, such as pancreatic enzyme replacement therapy (PERT).

Your body releases digestive enzymes throughout the eating process, including:

• Amylase: Breaks down starches into sugars.
• Maltase: Turns malt sugar into glucose, which your body can use right away or stash away for later in your liver.
• Lactase: If you’re lactose intolerant, your body probably doesn’t make enough of this. It breaks down lactose, a simple sugar found in milk.
• Lipase: This enzyme breaks down fatty acids (like the healthy ones in fish).
• Proteases: These enzymes work to break down protein into amino acids. They’re also big players in your immune system, blood clotting, cell division, and more.
• Sucrase: This enzyme turns sucrose into fructose and glucose, making them easier for your body to absorb and use for a quick energy kick.

How Do These Enzymes Actually Work?

Digestion starts the moment food enters your mouth. As you chew, your saliva releases an enzyme called amylase, which begins breaking down starches into simple sugars, giving your body a quick energy boost even before the food reaches your stomach.

After you swallow, digestion continues in the stomach, where protease enzymes start breaking down proteins. From there, the food moves into the small intestine and mixes with more digestive enzymes from the pancreas, including lipase, amylase, and additional proteases. These enzymes work together to break down fats, carbohydrates, and proteins. The small intestine also releases lactase, which helps digest lactose in dairy products. Finally, the resulting nutrients are absorbed through the intestinal lining into your bloodstream, where they’re used to power and support your entire body.

Warning Signs: You Might Need More Digestive Enzymes If…

Certain health conditions, especially those that impact the pancreas, can interfere with your body’s ability to produce enough digestive enzymes. Without enough of these enzymes, your body may struggle to properly break down and absorb nutrients from food.

Some common signs of digestive enzyme insufficiency include:

• Unexplained weight loss

• Greasy or oily stools

• Constipation

• Chronic abdominal pain or cramps

• Frequent bloating

• Diarrhea

• Excessive gas

Should You Get Digestive Enzymes From Food or Supplements?

Some foods, like pineapple, papaya, and avocado, contain natural enzymes, but research doesn’t show strong evidence that they significantly boost your digestion. Rather than focusing on enzyme-rich foods, it’s more effective to cut down on ultra-processed options and incorporate plenty of fiber-rich fruits and vegetables into your meals. This supports overall digestive health and keeps things moving smoothly.

If you suspect an enzyme deficiency, don’t self-diagnose—consult your healthcare provider. Some issues, like lactose intolerance, can be managed easily with over-the-counter enzyme supplements. For more complex concerns, a healthcare provider can help determine whether prescription enzymes or further testing are needed.

Digestive Enzymes vs. Probiotics: What’s the Difference?

While both play a role in digestion, digestive enzymes and probiotics do very different jobs. Enzymes are proteins that help break food down into usable nutrients, allowing your body to access energy. Probiotics, on the other hand, are live microorganisms that support a healthy gut by maintaining a balanced microbiome. Incorporating probiotic-rich foods like yogurt, kefir, or fermented vegetables into your diet can help keep your digestive system in balance.

Let’s Work on Your Health Goals Together

And it doesn’t stop there…

Build a Better Brain One Bite at a Time

Feeling tired, foggy, or like your mood’s all over the map? You’re not alone.

We all have days when it’s tough to stay focused or energized. What many people don’t realize is that what you eat can have a big impact on how your brain functions—just like it affects your digestion.

That’s why we created the Build a Better Brain newsletter—to support your health from the inside out.

Every two weeks, we’ll send you practical, research-backed tips to help you eat in a way that supports clearer thinking, steadier moods, and better energy. No drastic changes, no complicated routines—just simple, effective ideas that fit into real life.

Every two weeks, we’ll send you no-nonsense, research-backed tips for eating in a way that supports clearer thinking, steadier moods, and better energy—without overhauling your entire life. Just simple shifts that make a real difference.

What You’ll Get When You Sign Up:

• Straightforward nutrition advice to help improve focus, mood, and mental clarity

• Brain-friendly recipes that support the gut-brain connection and fight inflammation

• Science-based supplement guidance, so you know what’s worth trying

• Meal prep tips that work with your busy schedule

• A free welcome recipe to get you started with something nourishing and easy

Why Brain Health Matters Now More Than Ever

Brain fog, low energy, and mood swings might feel like a normal part of modern life—but they don’t have to be. Research shows that a balanced diet rich in fiber, healthy fats, and essential nutrients can support better cognitive function and emotional wellbeing.

And the best part? You don’t need a total lifestyle overhaul. A few intentional food choices can help your brain work the way it’s meant to—keeping you focused, balanced, and more like yourself.

Ready to support your brain and body with food that works for you?

Start Building Your Better Brain & Gut Today!