Overview
Proteolytic enzymes might sound fancy, but they offer some impressive health benefits. These enzymes help break down proteins in the food you eat, assist in cell building, boost energy, reduce inflammation, and support the immune system.
Your body naturally produces these enzymes, but you can also get them from foods like papaya and pineapple, or through supplements for additional digestive and systemic support.
What Are Proteolytic Enzymes?
Enzymes are crucial for your body’s chemical reactions, each working on specific macromolecules like proteins, carbohydrates, or fats. Proteolytic enzymes, also known as proteases or proteinases, specifically break down proteins into smaller molecules, such as amino acids.
Your body produces several types of proteolytic enzymes, including pepsin and chymotrypsin. You can also get these enzymes from food or supplements, which can be particularly helpful as you age or if your body naturally produces fewer enzymes.
Working with a naturopathic doctor can help you increase your natural enzyme production or find the right foods and supplements to fill any gaps.
Top 5 Proteolytic Enzyme Benefits
Proteolytic enzymes are beneficial for everyone, especially those who consume meat or dairy. They can function as digestive or systemic enzymes, breaking down food or protein-based waste throughout the body. Here are the top five benefits:
Help Digestion
After eating, proteolytic enzymes break down proteins in your food. They can help alleviate symptoms like gas, bloating, or heaviness in the stomach, especially after a heavy protein meal. Supplements containing papain have been shown to ease bloating, constipation, and abdominal discomfort. Bromelain, another enzyme, helps maintain normal inflammation levels, aiding digestion.
Bromelain is unique because it can survive both acidic and alkaline environments, allowing it to pass from the stomach to the intestines without losing potency. While eating pineapple provides some enzyme benefits, supplemental bromelain, derived from the stem, is more potent.
Reduce Redness & Swelling
Proteolytic enzymes support a normal inflammatory response, reducing systemic redness and swelling, which can lead to discomfort and disease. Serrapeptase, a proteolytic enzyme, has a long history of use as an anti-inflammatory agent, easing body discomfort and inflammation.
Soothe Sinus & Respiratory Ailments
If you’re feeling congested, proteolytic enzymes can help. They break up nasal mucus, clearing congestion and making it easier to breathe. Adults with sinus issues who took oral enzymes, including bromelain, reported thinner nasal mucus and reduced head discomfort.
Proteases may also help mitigate certain food allergies by breaking down the proteins that cause allergic reactions.
Support Heart Health
Proteolytic enzymes are excellent for cardiovascular health. They help break down fibrin, a protein involved in blood clotting, which can sometimes form unwanted clots. Bromelain, in particular, helps break down cholesterol plaques and thins platelets, promoting normal blood viscosity.
Assist with Wound, Burn, & Ulcer Care
Papain, an enzyme from papaya, has been used in sports medicine to promote recovery from injuries and ease muscle soreness. It acts as a debris-removing agent without harming healthy tissues. Enzymes from mountain papaya can help with third-degree burns by cleaning up dead tissue in wounds, sores, and ulcers. Proteolytic enzymes also support the normal recovery of ulcers, playing a protective and healing role in the stomach.
The Best Proteolytic Enzyme Sources
While your body produces proteolytic enzymes, you can also get them from various foods:
Papaya
Papaya is rich in digestive enzymes, particularly papain, found in the fruit, leaves, and stems. It enhances digestion and nutrient absorption from protein-based foods. Papain may also relieve allergies, ease nasal congestion, and improve gut health. Eat ripe, uncooked papaya to preserve its enzymes, but avoid unripe papaya if pregnant, as it can induce uterine contractions.
Pineapple
Pineapple contains bromelain, especially in the stem. While you might not eat the stem, you can get bromelain in supplement form. Bromelain is a complex of several proteases and has been used historically to aid digestion and reduce stomach upset.
Ginger
Ginger contains zingibain, a protein-digesting enzyme that stimulates muscle contractions in the gastrointestinal tract, aiding digestion. Traditionally used for nausea and vomiting, ginger is also effective against seasickness.
Kefir
Kefir, a fermented beverage, contains several digestive enzymes, including proteases. It packs more probiotics than yogurt and is made using kefir grains, which contain proteolytic enzymes. These grains are added to milk, but non-dairy options like nut or oat milk can also be used.
Kiwi
Kiwi contains actinidin, a proteolytic enzyme that breaks down a wide range of food proteins, helping to soothe digestive issues.
Figs
Figs contain ficin, a lesser-known proteolytic enzyme that may help counter infections and soothe wounds.
Sauerkraut
Sauerkraut, made from fermented cabbage, is a good source of proteolytic enzymes. Eat it raw or unpasteurized to retain its active enzymes. Other fermented fruits and vegetables, like kimchee, also provide similar benefits.
Proteolytic Enzyme Supplements
While a wholesome, plant-based diet is the best source of nutrients, supplements can help fill the gaps for those who don’t produce enough proteolytic enzymes. Look for supplements with a variety of enzyme combinations, including proteolytic enzymes, lipase for fats, and amylase for carbohydrates.
Most enzyme supplements come from animal sources, but plant and microbe-sourced enzymes are also effective. Choose high-quality, vegan-friendly supplements.
Precautions & Side Effects
Digestive enzymes are generally safe when taken in appropriate amounts. Rarely, some people may experience allergic reactions or mild gastrointestinal discomfort. If you have known allergies to foods containing protease enzymes, such as pineapple, papaya, kiwi, and figs, take extra precautions.
When trying new foods or supplements, start in moderation to see how your body reacts.
Points to Remember
Proteolytic enzymes break down proteins during digestion and work throughout the body to break down protein-based waste. They can reduce inflammation, ease nasal congestion, support heart health, and assist with wound, burn, and ulcer care.
While your body produces these enzymes, you can also get them from foods like pineapple and papaya or through supplements. Look for high-quality, vegan, and toxin-free supplements for the best results.
Have you tried proteolytic enzymes? Did you take them for digestive or systemic support? Share your experiences below!
