If you’re plagued with gas, bloating, and indigestion after consuming dairy, make sure your digestive enzyme supplement contains lactase.

Of the most researched enzyme products, documented side effects include gastrointestinal upset, such as gas, bloating, and nausea. Products should be used under the guidance of a healthcare provider to minimize the risk of excessive use. High-dose lipase intake, in particular, has been shown to cause damage to the colon walls. When it comes to digestive enzymes, there is no “adjustment period,” so if you find one is not working, or especially if you have an allergic reaction to any supplement, stop taking it. In addition to pineapple, some other foods do contain natural digestive enzymes, so you can try including more of these foods in your diet to naturally support digestion: Cerk IK, Wechselberger L, Oberer M. Adipose Triglyceride Lipase Regulation: An Overview. Curr Protein Pept Sci. 2018;19(2):221-233. doi:10.2174/1389203718666170918160110 Yevgenia Pashinsky, MD, a gastroenterologist with New York Gastroenterology Associates in New York City

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Is it safe to take digestive enzymes? In most cases, yes, however digestive enzymes side effects can affect some people. It’s generally believed that unless someone has digestion concerns and is experiencing unwanted symptoms, taking enzymes is simply not needed since the body should produce adequate amounts on its own. Digestive enzymes are not one-size-fits-all. The best digestive enzymes to take depends on the person, since enzymes are nutrient-specific and help with absorption of different foods. Park SY, Rew JS. Is lipase supplementation before a high fat meal helpful to patients with functional dyspepsia? Gut Liver. 2015;9(4):433-434. doi:10.5009/gnl15206

If you typically experience uncomfortable bloating or gas from plant-rich meals, have IBS, constipation, or active SIBO, a Bean-zyme tablet at the start of a GOS-rich meal can help prevent the side effects that may otherwise accompany the fermentation party in your intestines. Bean-zyme is particularly great for sensitive people because it contains no other “gassy” ingredients (e.g., FODMAPs such as mannitol). Take digestive enzymes separately from calcium- or magnesium-containing antacids, since taking these together might reduce their effectiveness. Can you take probiotics and digestive enzymes at the same time? The only things missing are the “extras” you often see in the best digestive enzyme supplements: vitamins, minerals, and probiotic bacteria cultures to enhance the body’s natural digestive abilities in the long term. 4. Zenwise Health Daily Digestive Enzymes

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Pieper-Bigelow C, Strocchi A, Levitt MD. Where does serum amylase come from and where does it go?. Gastroenterol Clin North Am. 1990;19(4):793-810.