7 min readTHE OLD SAYING goes “You are what you eat.” Nutrition experts have their own: “You are what you digest.” In other words, consuming high amounts of any nutrient won’t do you much good if your body isn’t able to absorb enough of it.
This is especially true of the proteinmaxxing age, where food companies are stuffing the nutrient into everything from snack chips to mac ’n’ cheese—and consumers are gobbling it up for the sake of gains.
Enter digestive enzyme supplements, which influencers are hawking online. They’re claiming that by helping to break down protein more efficiently, these supplements allow your body to use more of it—to both build muscle and avoid gut issues.
But influencers leave out an important part of the story: Your body already produces digestive enzymes naturally. So, does anyone actually need these supplemental enzymes? Or are they just another overrated wellness expense? And even if they do work, are there simpler ways to deal with the side effects of ramping up your protein intake?
We spoke with gastroenterologists and dietitians to find out what enzymes can—and can not—do, and when you might consider adding this supplement to your stack.
What do digestive enzymes do?
THEY BREAK FOOD down into smaller molecules so that your body can actually use the nutrients.
There are three core categories of digestive enzymes, and they all have different jobs, says Omer Khalid, MD, a board-certified GI doctor with Gastrointestinal Specialists:
- Amylase breaks down carbohydrates
- Lipase breaks down fats
- Protease breaks down proteins
According to Susan Kais, MD, a dual board-certified gastroenterologist and hepatologist at UC Health, the process of digestion starts as soon as you put food in your mouth: Your salivary glands produce amylase and lipase to start making fats and carbohydrates easier to digest. Further along in the GI tract, the stomach, pancreas, and small intestine make proteases to help break down protein.
Why do people take digestive enzyme supplements?
DIGESTIVE ENZYME SUPPLEMENTS are riding the broader wave of interest in gut health,” says Dr. Khalid. “People are becoming much more aware of how digestion affects how they feel day to day, and social media has amplified that conversation.”
Wellness brands and influencers will have you believe that digestive enzymes are a quick fix for bloating or gas after meals.
The appeal is understandable, says Dr. Khalid—particularly in the age of “more is better,” where fitness-minded men are chasing high-fiber and high-protein diets. “The challenge is that the popularity of these products has grown much faster than the science supporting many of the claims being made.”
While digestive enzymes can be very helpful in certain situations, Dr. Khalid stresses that they're not a cure-all for digestive symptoms.
“In many cases, it's worth taking a step back to understand why those symptoms are happening rather than assuming a digestive enzyme is the answer,” adds Candice Knauer, RD, a registered dietitian nutritionist and owner of First Line Nutrition.
Why does protein cause gut issues?
IF YOU’VE EVER struggled with bloating or room-clearing farts after a high-protein meal, you’re not alone.
According to Dr. Khalid, though, this isn’t necessarily a sign of a true enzyme deficiency—but rather, a sign that you’re eating too much in one sitting. In most cases, Dr. Khalid says spreading protein intake throughout the day can make a big difference.
When a client is struggling with gas and bloating, one of the first things Knauer looks at is how they're eating. If you’re consistently wolfing down a meal in a rush—say, at your desk while typing emails or in the car on your commute to work, you’re probably not chewing your food thoroughly. And since digestion begins in the mouth, you might end up paying for those habits later on, explains Knauer.
This is why Kydd advises keeping a detailed food journal for a few days, and then looking for any patterns around when your symptoms emerge.
“Doing this can help you identify if symptoms are stemming from a specific protein source, the size of your meal, or how fast you eat,” she says.
For example, if you notice that you always feel bloated after a shake made with whey protein concentrate, you may just be lactose-intolerant—in which case it’s worth making a switch to whey protein isolate, which has significantly lower lactose.
“I also pay attention to ingredients like sugar alcohols, gums, and other additives that can trigger digestive symptoms in some people,” Kydd says.
Another factor worth looking at? Your fiber intake. Leybelis Padilla, MD, a board-certified gastroenterologist and founder of Unlocking GI, notes that people who are laser focused on hitting their protein goals often neglect to eat enough fiber. That matters because eating large amounts of protein and not enough fiber can lead to constipation—one of the most common causes of bloating.
While we’re on the subject of diet, some foods naturally contain proteases to help break down protein. Those include pineapple, papaya, kiwi, and ginger. To be clear, these foods aren’t a substitute for medically necessary enzyme therapy, but eating them is certainly an easy way to support general digestion. And there’s an advantage to getting these enzymes in food form, too.
“Supplements are just not able to replicate all of the other components that make up a particular food,” explains Padilla. “You can isolate the digestive enzymes from these fruits, but then you risk leaving behind the fiber, antioxidants, polyphenols, and other components that make them so powerful—and that often work together.”
Do you need digestive enzyme supplements on a high-protein diet?
IF THERE’S ONE thing gastroenterologists want you to know, it’s that you probably don’t need to take digestive enzymes—if you’re a healthy guy with a well-functioning pancreas.
That’s because the human body is remarkably good at adapting to your food intake, and can generally produce whatever level of enzymes are needed to digest the amount of protein you consume, says Dr. Khalid.
According to Knauer, there just isn’t enough evidence to prove that taking digestive enzyme supplements will help your body process protein better, or use it more effectively for building muscle.
One small 2024 study showed that supplementing with protease enzymes can help muscle-building amino acids get into the bloodstream a bit faster. Still, what the study didn’t show is whether this actually translated into better fitness outcomes—like growing more muscle, getting stronger, performing better, or recovering more quickly.
For these reasons, Dr. Khalid and Knauer agree that most people are better off investing in a higher-quality diet, and making sure to eat plenty of fiber alongside protein, than popping one of these supplements before every meal.
Who should take digestive enzymes at all?
DR. KAIS ONLY recommends digestive enzymes for diagnosed medical conditions that cause enzyme deficiencies.
“The best example is exocrine pancreatic insufficiency, where the pancreas doesn't produce enough digestive enzymes,” says Dr. Khalid. “This can occur in people with chronic pancreatitis, cystic fibrosis, pancreatic cancer, or certain pancreatic surgeries.”
Each of these conditions require different digestive enzyme replacement therapy, though, which is why Dr. Kais says it’s important to get a personalized prescription from your doctor rather than try to treat the issue yourself with over-the-counter supplements.
The strongest evidence around digestive enzymes is for a condition called functional dyspepsia, with symptoms that include abdominal discomfort, bloating, and feeling too full after just a few bites of a meal, says Padilla.
You might be asking: Well, what’s the difference between digestive enzymes and probiotics?
While both digestive enzymes and probiotics support digestion and are often part of the same conversation about gut health, they serve very different purposes.
Digestive enzymes are non-living proteins that work directly on breaking down the food you're eating, says Dr. Khalid—whereas probiotics are live microorganisms that build up in your gut over time.
“Probiotics do not have the ability to break down or digest food components,” says Dr. Kais. “But without a healthy, balanced microbiome, one might experience symptoms like those of an enzyme insufficiency, such as bloating or gas.”
While Padilla acknowledges that some people do get symptom relief from digestive enzymes—and most of these supplements are well-tolerated with few risks—she doesn’t recommend trying them until you’ve been evaluated by a gastroenterologist.
Even if they do help you to manage symptoms, that can be problematic if it means delaying the diagnosis of a more serious underlying health issue, according to Dr. Kais and Dr. Khalid.
With that in mind, Knauer notes that you should make an appointment with your doctor if you’re experiencing persistent:
- Bloating
- Abdominal pain
- Constipation
- Diarrhea
- Unexplained weight loss
- Blood in the stool
"It's almost always better to identify the root cause than to mask symptoms with another supplement,” adds Knauer.
A gastroenterologist can use stool samples and other specialized testing to find out whether or not your body is producing enough digestive enzymes.
The bottom line
If you do have a diagnosed digestive condition, digestive enzymes can absolutely be a part of treatment—as long as you’re working with a doctor, who can make personalized recommendations.
But if you don’t? Dr. Khalid says it’s safe to assume your body has it covered when it comes to producing enough enzymes—even if you are protein maxxing.
Knauer says most people are better off spending money on meeting their protein needs through high-quality food.
“Remember: Listen to your body, be cautious of quick fixes, and remember that lasting digestive health is built through healthy lifestyle choices and individualized medical care,” says Dr. Khalid.
Rebecca Strong is a Boston-based freelance journalist and podcast host focusing on health, travel, and lifestyle. She’s contributed to USA Today, Business Insider, Women's Health, Health.com, Healthline, and Bustle, among other outlets. She's also the founder of WELL-BENT, an evidence-based newsletter.
