There are two types of fiber: insoluble and soluble. Insoluble fiber is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Soluble fiber sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. IBS is a common digestive condition, with symptoms including abdominal pain, cramping, bloating, and either constipation or diarrhoea, or both. Symptoms vary between sufferers, and your own may vary day-to-day. Diet, stress, or inflammation are often at the root of enzyme deficiencies, and supplementation might not always be the best answer to healthy digestion and overall health and wellness.

If a specific food causes problems after you eat it, talk to your doctor or dietitian about how you’re feeling. For example, you may want to try a gluten-free diet if you have bloating, gas or occasional diarrhea after eating food that contains wheat. Food intolerances affect up to 20% of US adults [3]. Lactose intolerance is among the most common, as many adults no longer produce lactase [4], rendering them unable to digest dairy. Because they’re meant to mimic your natural pancreatic enzymes, replacement digestive enzymes must be taken just before you eat. That way, they can do their work as food hits your stomach and small intestine.

Gut health is key to overall health. This makes perfect sense as the gut, aka our gastrointestinal tract, is the organ system in charge of digesting the food we eat. Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber. Fruits and vegetables can be rich in both soluble and insoluble fiber, so eating a variety of these foods will ensure you’re getting plenty of each type ( 11). Best for those concerned with gut health and looking for a product that may help with IBS. It is also good for people who eat fewer fruits or vegetables.

Remember that digestive enzymes are not a panacea. If a lactase tablet helps you feel better after eating dairy, that is a healthy habit on occasion. Over time, you may want to revisit how dairy fits into your lifestyle. You may decide to eat less of it or omit it all together. Digestive enzymes can be a powerful tool for immediate relief, but, the solution comes from identifying sources of inflammation and stress. It can be caused by a change in diet, such as not eating enough fibre, for example from fruit and vegetables, or not taking in enough fluids. 14 When starting a digestive enzyme supplement, note how it impacts your digestion and whether it causes any side effects for a few days. While doses differ by brand, it helps to take enzymes directly before or with a meal. Yet another study, reported in Microbiology Ecology in 2014, confirmed it is possible to reduce levels of inflammatory markers in the blood by adjusting gut bacteria. Sanchez M, et al. (2017). Effects of a diet-based weight-reducing program with probiotic supplementation on satiety efficiency, eating behaviour traits, and psychosocial behaviours in obese individuals.Lactobacillus rhamnosus can survive the acidic conditions of your stomach to make it to the large intestine, where it best benefits you. It can help restore the gut after you use antibiotics, prevent diarrhea, and potentially improve symptoms of IBS (Irritable Bowel Syndrome) as it strengthens the gut barrier.

Ritual's Synbiotic+ capsules are "delayed-release capsules," meaning they won't release their contents until they reach your colon, as opposed to your stomach. The stomach is an acidic environment that can kill bacteria, so you want these probiotics to stay alive until they reach your gut where they are needed. We also love that the company is extremely transparent about its testing and sourcing, including sharing the source, supplier, and manufacturer of each ingredient. Whole foods are minimally processed, rich in nutrients, and linked to a wide range of health benefits. We have over 100 trillion live bacteria, aka our microbiome, living in our gut which help our bodies with a number of tasks. Best for those interested in a highly tested blend of prebiotics, probiotics, and postbiotics targeting inflammation in the gut. It is also good for people who want to be sure the supplement reaches the part of the gut where it is needed most. Replacement enzyme medications and supplements come in many forms with varied ingredients and dosages.This can range from leaky gut and bacterial overgrowth, to minor food intolerances [6]. With insufficient enzyme supplies, undigested proteins can pass through your digestive system and cause inflammation. Low stomach acid is also linked to low enzyme production, and your body naturally produces fewer enzymes as you age [7]. Each enzyme or group of enzymes targets a specific nutrient. For example, protease enzymes break down protein into amino acids and lactase digests lactose sugars in milk and other dairy products. They are also released by specific organs, based on where those nutrients are broken down in the digestive process. For example, the tongue, stomach and pancreas all release the enzyme lipase to help break down dietary fats.