Overview
Proteolytic enzymes might have a fancy name, but they offer some impressive health benefits. Pronounced prō-?tē-?a-?li-?ti?k, these enzymes help break down proteins in the foods you eat, build your cells, boost energy, reduce inflammation, and stimulate your immune system.
Your body naturally produces these enzymes, but you can also get them from foods like papaya (which contains papain) and pineapple (which has bromelain). Additionally, you can take proteolytic enzymes in supplement form for both digestive and systemic support.
What Are Proteolytic Enzymes?
Enzymes are crucial for your body’s chemical reactions, and each type is specific to a particular macromolecule—proteins, carbohydrates, or fats. Proteolytic enzymes, also known as proteases or proteinases, specifically break down proteins into smaller molecules, such as individual amino acids.
Your body produces several types of proteolytic enzymes, including pepsin and chymotrypsin. You can also get these enzymes from food or dietary supplements. As you age, your body might produce fewer enzymes, leading to digestive issues. Some people naturally produce fewer enzymes. It’s beneficial to encourage your body to increase its natural enzyme production or to get more enzymes from foods. Working with a naturopathic doctor can help you find the root cause and address it. Supplements can fill in the gaps while you work on healing.
Top 5 Proteolytic Enzyme Benefits
Proteolytic enzymes are particularly useful for people who consume meat or dairy, but they also break down plant proteins found in beans. These enzymes can function as either digestive or systemic enzymes. Digestive enzymes break down your food, while systemic enzymes work throughout the body to break down protein-based waste. They are sometimes used in clinical practice for “enzyme therapy.” Here are the top five benefits of proteolytic enzymes:
Help Digestion
After you eat, proteolytic enzymes get to work breaking down proteins in your food. A heavy protein meal can sometimes cause uncomfortable symptoms like gas, bloating, or heaviness in the stomach. Taking supplemental proteolytic enzymes may help alleviate these issues.
For instance, a supplement containing papain has been shown to ease bloating, constipation, and abdominal discomfort in people with various gastrointestinal concerns. Bromelain, another enzyme, helps maintain normal levels of inflammation-causing compounds in the body, aiding digestion. Bromelain is unique because it can survive in both acidic and alkaline environments, allowing it to pass from the stomach to the intestines without losing its potency. While eating pineapple provides some enzyme power, supplemental bromelain comes from the stem.
Reduce Redness & Swelling
Proteolytic enzymes promote a normal response to inflammation, which can result in systemic redness and swelling, leading to discomfort and even disease. For example, serrapeptase, a proteolytic enzyme in the trypsin family, has a long history of use as an anti-inflammatory. It was used in ancient times and is still used today by medical experts to ease body discomfort and inflammation.
Soothe Sinus & Respiratory Ailments
If you’re feeling stuffy, proteolytic enzymes might help. These enzymes break up nasal mucus, clearing congestion and allowing you to breathe easier. Adults with sinus issues who took oral enzymes, including bromelain, reported that it thinned out their nasal mucus, reducing head discomfort and that stuffy feeling. Proteases may also help mitigate certain food allergies by breaking down the protein that causes allergic reactions to latex in certain foods.
Support Heart Health
Proteolytic enzymes are excellent for cardiovascular health. When your blood clots, your body produces a protein called fibrin. While most clotting is healthy and normal, sometimes clots form when they shouldn’t, leading to serious illness. Proteolytic enzymes help break down these unwanted protein-based molecules and other unneeded proteins in the bloodstream.
Bromelain, when consumed in the diet or as a supplement, also breaks down cholesterol plaques and thins out platelets, which play a role in blood clotting. Bromelain also promotes normal blood viscosity or thickness.
Assist with Wound, Burn, & Ulcer Care
Papain, a proteolytic enzyme from tropical papaya (Carica papaya), has a long history of use in sports medicine. This enzyme promotes a normal and speedy recovery from sports injuries and may ease muscle soreness. In the body, it acts as a debris-removing agent while having no harmful effect on healthy tissues, specifically targeting unhealthy cells.
Proteases found in mountain papaya (Vasconcellea cundinamarcensis) can help with third-degree burns. Applied topically, its enzymes help clean up dead tissue in wounds, sores, and ulcers. Proteolytic enzymes may also promote normal recovery of ulcers, playing a protective and healing role in the stomach.
The Best Proteolytic Enzyme Sources
Human bodies synthesize their own proteolytic enzymes, but you can also get them from the following foods:
Papaya
The tropical papaya is rich in digestive enzymes, most notably papain, found in the fruit, leaves, and stems. It enhances the digestive process and helps your body absorb more nutrients from protein-based foods. Papain may offer relief from allergies, help with stuffy sinuses, and even improve a leaky gut. It can also help with minor wounds and sports injuries. Heat can destroy these digestive enzymes, so eat papaya ripe and uncooked. However, if you are pregnant, avoid unripe or semi-ripe papaya, which contains a type of latex that can induce uterine contractions.
Pineapple
The flesh, juice, and stem of the pineapple (Ananas comosus) contain bromelain, with the stem’s enzymes providing the most powerful action for digestion. Since you most likely won’t eat the stem, you can get that enzyme in supplement form. Bromelain is actually a complex of several proteases. Pineapples have a long history of use to aid digestion, with South American indigenous cultures historically using them to reduce stomach upset and irritation.
Ginger
Ginger is a leading source of a protein-digesting enzyme known as zingibain, also called zingipain or ginger protease. Ginger protease may stimulate muscle contractions in the gastrointestinal tract, helping you digest food faster. People have traditionally used ginger for nausea and vomiting, and research now backs this up.
Kefir
Kefir, a sour fermented beverage, contains several beneficial digestive enzymes, including proteases. Kefir packs more probiotics than its better-known peer, yogurt, and tends to have a thinner consistency. To make kefir, you use kefir “grains,” which are clumps of probiotic bacteria and yeast. These grains contain proteolytic enzymes. The starter gets added to milk, traditionally cow’s milk, but I recommend using organic non-dairy nut or oat milk. Check out our article with step-by-step instructions to make coconut milk kefir.
Kiwi
Kiwifruit (aka kiwi) contains actinidin, a proteolytic enzyme that can break down a wide range of food proteins. Actinidin breaks down proteins even faster and more completely than other natural digestive enzymes, potentially helping to soothe digestive issues.
Figs
Figs contain a proteolytic enzyme known as ficin, which is less known and studied than some of the other plant-derived enzymes. Like other proteases, ficin may help counter infections and soothe wounds.
Sauerkraut
Sauerkraut, an excellent fermented food, offers a good source of proteolytic enzymes. Made from cabbage, it’s best to eat raw or unpasteurized sauerkraut to get active enzymes, as high temperatures will deactivate them. Other fermented fruits and vegetables may provide similar benefits. Kimchee, the staple Korean side dish of spicy fermented cabbage, is another excellent choice.
Proteolytic Enzyme Supplements
We should first try to get our nutrients from a wholesome, plant-based diet with a variety of fruits, vegetables, nuts, and seeds. Supplements can fill the gaps for those who don’t produce enough proteolytic enzymes or those who seek out their additional health benefits. If you do take a supplement, try one with a variety of enzyme combinations. It should include proteolytic enzymes, as well as ones that break down fat like lipase, and carbohydrates like amylase.
Most proteolytic enzyme supplements come from animal sources, but research suggests plant and microbe-sourced enzymes are high-quality and highly effective. I recommend always choosing plant-based, vegan-friendly enzymes and supplements.
