There’s often confusion about enzymes and probiotics:
What are they?
Where can you find them?
Do they serve the same purpose?
And which should you consider taking?
While both play vital roles in supporting digestion and immune health, they do so in different ways and offer unique benefits.
Understanding their differences can help you make informed choices about which supplements or foods might be best for your health.
What Are Digestive Enzymes?
Enzymes are the body's natural (and powerful) catalysts in digestion.
Their primary role is to break down food into nutrients that your body can absorb and use for energy and repair.
Different enzymes target specific food groups:
- Protease breaks down proteins into amino acids.
- Lipase helps digest fats.
- Cellulase aids in breaking down fibers.
- Amylase turns starches into sugars.
Though your body produces these enzymes in the salivary glands, stomach, pancreas, and small intestine, raw foods—like fruits, vegetables, and fermented dairy—also contain natural enzymes that support digestion.
For example, raw milk contains lactase, which breaks down milk sugars.
However, cooking and pasteurization destroy many of these enzymes because they are sensitive to heat—denaturing at temperatures as low as 104°F (40°C).
When dietary enzymes are lacking, your body must produce more on its own, which consumes energy and can strain your digestive system.
Enzyme deficiencies can lead to food intolerances, such as lactose intolerance, frequent bloating, indigestion, and bowel irregularities.
These deficiencies might also compromise your immune responses since poorly digested food can promote harmful bacteria in the gut.
Sources of dietary enzymes include:
- Raw fruits and vegetables
- Raw dairy products
- Kefir and fermented vegetables like sauerkraut or kimchi
- Raw honey
- Coconut water
Supplements offer plant-based enzymes that help break down carbs, fats, and proteins.
Plant-based enzymes tend to be more active and tolerant of varying pH levels in your digestive tract compared to animal-derived enzymes.
What Are Probiotics?
Probiotics are live beneficial microorganisms—mainly bacteria—that reside in your intestines.
They help keep harmful bacteria in check, promote a balanced gut microbiome, and support your digestive and immune health.
Some probiotic strains even produce the enzymes necessary for digestion.
Unlike enzymes, probiotics aren’t made by your body; they must be obtained through diet or supplements.
Rich sources include:
- Yogurt and kefir
- Fermented vegetables like kimchi or sauerkraut
- Kombucha and miso
- Certain cheeses
- Apple cider vinegar
Probiotic supplements can ensure you're getting sufficient good bacteria, especially if your gut flora has been depleted, which can happen from antibiotics, stress, poor diet, or lifestyle factors.
When to Choose Which?
Both enzymes and probiotics support digestion and immunity but are suited to different needs:
- After a course of antibiotics, probiotics are crucial to restore beneficial bacteria.
- If you’re lactose intolerant or have trouble digesting fats or specific foods, enzyme supplementation can improve your comfort and nutrient absorption.
You don’t necessarily have to choose—both can work synergistically.
Foods like kefir, fermented vegetables, and supplements that combine both benefits, providing enzymes and beneficial bacteria together.
How to Support Your Gut Naturally
Getting both enzymes and probiotics from whole foods is ideal:
- Consume raw fruits and vegetables for natural enzymes.
- Include fermented foods and drinks regularly for probiotics.
- Incorporate fiber-rich foods to feed good bacteria.
- Maintain a balanced diet and healthy lifestyle to preserve your microbiome and enzyme activity.
Choosing high-quality supplements depends on your specific needs and health goals.
Look for reputable brands that store products properly (many require refrigeration or should be kept in cool, dark places) and ensure they contain viable, active cultures.
Consulting with a healthcare provider can help tailor the best approach for your individual situation.
Main Resources Used:
- Copeland, Robert A. (2000). Enzymes: A Practical Introduction to Structure, Mechanism, and Data Analysis. Wiley-VCH.
- Ianiro G., Pecere S., Giorgio V., Gasbarrini A., Cammarota G. (2016). “Digestive Enzyme Supplementation in Gastrointestinal Diseases.” Current Drug Metabolism.
- U.S. National Library of Medicine. (2018). Lactobacillus. MedlinePlus.
- U.S. National Library of Medicine. (2018). Bifidobacteria. *MedlinePlus
