Look for enzymes that target plant fibers and cell walls:
Article: Acid + Enzymes: Underrated Essentials for Better Digestion
Acid + Enzymes: Underrated Essentials for Better Digestion
Your Body Is Brilliant—But It Needs the Right Tools
If you’ve ever felt bloated, gassy, heavy, or just off after eating, you’re not alone. Digestive discomfort is so common, many of us assume it’s just part of life—or immediately chalk it up to something being “off” with our microbiome.
And while your gut bacteria do matter (we’ll get there), they’re not the first step in the process.
In Part 1 of our Gut Health Series, we walked through how digestion actually works—from your brain’s first signal to eat, to the final steps of breaking food down in your gut. Today, we’re zooming in on where digestion really begins: before your microbes ever get involved.
Because for your body to access the nutrients in your food, it depends on two often-overlooked digestive MVPs:
💥 Stomach acid (HCl)
🔧 Digestive enzymes
If these aren’t working properly—or your body isn’t making enough—you could be eating all the right things… but still missing out on the benefits. This might be the real reason you're feeling bloated, foggy, or fatigued after meals.
Stomach Acid: Not the Enemy (In Fact, It’s a Hero)
As soon as you swallow, your food enters the stomach—where the real work begins. This is where stomach acid (HCl) steps in to do the heavy lifting.
But let’s clear something up: If you’ve dealt with acid reflux or heartburn, you might assume your stomach acid is too high. In reality? For many people, it’s the opposite.
Low stomach acid is surprisingly common—especially with chronic stress, age, or long-term use of acid-blocking medications like PPIs.
Here’s what stomach acid actually does:
- It’s released by cells in the stomach
- Breaks down protein so you can absorb amino acids
- Activates pepsin, a key protein-digesting enzyme
- Helps absorb key nutrients like iron, zinc, magnesium, and B12
- Kills pathogens in your food before they enter the gut
- Signals to your pancreas and gallbladder to prep for the next stage of digestion
When stomach acid is too low, digestion slows. Food lingers in the stomach, ferments, and creates pressure—often leading to that burning sensation we associate with “too much acid.”
In truth, heartburn can be a sign of not enough acid.
And if you try relieving that burn with antacids or PPIs long-term? You’re turning off one of your body’s most important digestive triggers, making the problem worse in the long run.
Enzymes: Your Gut’s Hardest Working Helpers
While stomach acid kicks things off, enzymes do the detail work. These specialized proteins act like scissors, breaking down large food molecules into smaller pieces that your body can actually absorb and use
Different enzymes specialize in different tasks, and they start working from the moment you chew your food, continuing all the way into your small intestine.
You make enzymes throughout the GI tract, and each one works in a specific location:
- Mouth: Amylase starts breaking down carbs
- Stomach: Pepsin begins digesting protein
- Pancreas + Small Intestine: Amylase, protease, lipase, and brush border enzymes finish the job
What Enzymes Break Down—and What They Become
- Carbohydrates → broken down by enzymes like amylase into glucose (your body’s main energy source)
- Proteins → broken down by pepsin and proteases into amino acids (for muscle, hormones, enzymes, neurotransmitters)
- Fats → broken down by lipase into fatty acids and glycerol (for brain health, cell structure, energy, hormones)
- Lactose (milk sugar) → broken down by lactase into glucose and galactose
- Fiber → mostly resistant to enzymes, but certain types are fermented later by your gut bacteria to create short-chain fatty acids (more on that in a future post)
- Carbohydrates → broken down by enzymes like amylase into glucose (your body’s main energy source)
- Proteins → broken down by pepsin and proteases into amino acids (for muscle, hormones, enzymes, neurotransmitters)
- Fats → broken down by lipase into fatty acids and glycerol (for brain health, cell structure, energy, hormones)
- Lactose (milk sugar) → broken down by lactase into glucose and galactose
- Fiber → mostly resistant to enzymes, but certain types are fermented later by your gut bacteria to create short-chain fatty acids (more on that in a future post)
Enzymes Need the Right Environment to Work
Digestive enzymes can’t do their job without the right conditions—and that starts with stomach acid.
For example, the enzyme pepsin needs a low (acidic) pH to activate and break down protein. If your stomach acid is too low, enzymes stay dormant, and digestion stalls.
When everything’s working well, enzymes break food down into tiny, absorbable nutrients that move through the gut lining into your bloodstream. But when enzyme activity is low?
- Food doesn’t break down fully
- Large particles irritate the gut lining
- Fermentation causes gas, bloating, and discomfort
- Nutrient absorption drops—and so does your energy
Signs You May Be Low in Acid or Enzymes
Bloating, heaviness or fatigue after meals
Reflux or heartburn
Feeling full quickly or no appetite
Food intolerances
Nutrient deficiencies (like iron, B12, magnesium)
Signs You May Be Low in Acid or Enzymes
Bloating, heaviness or fatigue after meals
Reflux or heartburn
Feeling full quickly or no appetite
Food intolerances
Nutrient deficiencies (like iron, B12, magnesium)
Started a New Diet and Feeling Bloated? This Might Be Why
Whether you're eating cleaner, going plant-based, cutting carbs, or boosting protein, a change in diet often comes with digestive adjustments. You may be doing everything “right”—more veggies, more protein, fewer processed foods—but still feel gassy, bloated, or uncomfortable.
That’s because every dietary pattern challenges your digestion in a different way—and sometimes, your body needs a little help keeping up.
Enter: targeted digestive enzymes
Digestive enzymes help your body break food down into nutrients it can actually absorb—so you feel energized, not bloated, after meals. Different diets will call for different types of enzymes to best support them.
Plant-Based or High Fiber Diets
These diets are full of legumes, grains, veggies, and fruit fibers—which can be tough on digestion if your body isn’t used to them. Enzyme support can help ease the transition and reduce the bloating, gas, or discomfort that often comes with eating more plants.
- Cellulase: breaks down cellulose (a structural component of plant fiber)
- Hemicellulase: helps digest plant cell walls and tough vegetables
- Glycoamylase: assists in breaking down complex carbohydrates and resistant starches
- Beta-glucanase: targets beta-glucans found in oats, barley, and mushrooms
- Alpha-galactosidase: breaks down complex carbs in legumes and cruciferous veggies
- Pectinase: targets pectin found in the cell wall of some fruits and veggies
Look for enzymes that target plant fibers and cell walls:
- Cellulase: breaks down cellulose (a structural component of plant fiber)
- Hemicellulase: helps digest plant cell walls and tough vegetables
- Glycoamylase: assists in breaking down complex carbohydrates and resistant starches
- Beta-glucanase: targets beta-glucans found in oats, barley, and mushrooms
- Alpha-galactosidase: breaks down complex carbs in legumes and cruciferous veggies
- Pectinase: targets pectin found in the cell wall of some fruits and veggies
Keto or High-Fat/Low-Carb
Fat is one of the most complex macronutrients to digest, requiring both bile (to emulsify) and lipase (to break down) for proper absorption. When bile flow or enzyme activity is low, undigested fat can lead to bloating, nausea, and greasy stools.
Extra digestive support can help ease digestion and improve fat tolerance.
- Lipase: critical for breaking down dietary fats into absorbable fatty acids
- Ox bile: often helpful for fat emulsification (keto-specific blends may include these)
Carnivore or Meat-Based
Protein-heavy diets takes strong HCl production to fully break down dense animal proteins and activate pepsin. If your stomach acid is low, protein can sit undigested, leading to bloating, heaviness, or even nausea.
Supporting digestion can help your body adjust and fully absorb the amino acids you're aiming for.
- Protease: breaks protein into amino acids
- Pepsin: activated by stomach acid to begin protein digestion
- HCl (like betaine HCl): helps maintain proper stomach acidity for protein breakdown
Haven’t Changed Your Diet—But Still Feel Off?
Even if you’re not following a special diet, your digestion might still need support.
Many people experience bloating, sluggish digestion, or nutrient gaps without making big dietary changes. Why? Because modern life takes a toll on digestion—even on a so-called “normal” diet.
Here’s why enzymes can help:
Stress suppresses digestive function, slowing enzyme production and food breakdown
Aging reduces stomach acid and enzyme output—especially after 40
Modern meals often contain additives and oils that are harder to digest
Nutrient deficiencies like low zinc or magnesium can impair natural enzyme production
If you want smoother digestion, better nutrient absorption, and less discomfort after meals, consider a broad-spectrum enzyme supplement. The right blend can help your body break down mixed meals, larger portions, and occasional indulgences—so you feel lighter, energized, and more at ease.
Look for enzymes like:
Protease – for protein
Amylase – for carbs and starches
Lipase – for fats
Lactase – for lactose (milk sugar)
Cellulase – for plant fiber
Alpha-galactosidase – for beans and cruciferous veggies
Glucoamylase – for starch breakdown
Beta-glucanase – for grains like oats and barley
Tip: You don’t need a special diet to benefit from enzyme support. If you regularly feel bloated, heavy, or tired after eating, your enzymes might just need a boost.
Look for enzymes like:
Protease – for protein
Amylase – for carbs and starches
Lipase – for fats
Lactase – for lactose (milk sugar)
Cellulase – for plant fiber
Alpha-galactosidase – for beans and cruciferous veggies
Glucoamylase – for starch breakdown
Beta-glucanase – for grains like oats and barley
Tip: You don’t need a special diet to benefit from enzyme support. If you regularly feel bloated, heavy, or tired after eating, your enzymes might just need a boost.
How to Support Healthy Stomach Acid and Enzyme Flow
Start with the basics—simple, daily habits go a long way:
- Eat in a calm, relaxed state without distractions
- Chew thoroughly—how well you chew sets the tone for the rest of digestion
- Include bitter foods (like arugula or lemon water) before meals to stimulate acid and enzyme release
- Add enzyme-rich foods like pineapple, papaya, ginger, and fermented veggies
- Use a digestive enzyme supplement for an extra absorption boost—great for high-fiber, high-protein, or indulgent meals
If you suspect low stomach acid, you might benefit from working with a practitioner to test or support production with supplements like betaine HCl (but only under guidance).
What Happens Next?
Once those nutrients hit your gut lining, they need to pass through a barrier that keeps the good stuff in and the bad stuff out. If that lining is damaged or inflamed? We run into something you’ve probably heard of: leaky gut.
UP NEXT: Your gut barrier, how it protects you, and what happens when it gets compromised.
TAKEAWAY 👉🏼 If you’re not feeling your best after meals, it might not be the food. It could be your acid and enzymes needing a little love and extra support.
Author: Ashley Lizotte, MS
Ashley is one of the co-founders of Farmana. She has her Masters in Nutrition and has spent nearly 20 years of her career in the health and wellness industry, working closely with functional medicine practitioners to formulate therapeutic dietary supplements and develop treatment protocols. Ashley spends most of her time perusing the local farmer's markets, perfecting her sourdough, working out, tending to her garden, trying new recipes, and going on long walks with her Wirehaired Vizsla, Birdie.
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