Do Enzymes Help with High FODMAP Foods?

For 50-80% of those with Irritable Bowel Syndrome (IBS), a low FODMAP diet can help manage symptoms like bloating and abdominal pain. This success has led many to wonder: do enzymes help with high FODMAP foods, offering a less restrictive solution to digestive discomfort?

Quick Summary

Digestive enzymes can assist with high FODMAP foods by breaking down specific carbohydrates like lactose, fructans, and GOS before they cause digestive issues. They offer a promising way to increase food tolerance, but effectiveness varies depending on the specific FODMAP and individual sensitivity. These supplements can support a more flexible diet for those with FODMAP intolerances.

Key Points

• Targeted Enzymes are Effective: Specific enzymes like lactase, alpha-galactosidase, and fructan hydrolase are proven to break down certain types of FODMAPs effectively.

• Lactose and GOS are Well-Researched: Decades of research support the efficacy of lactase for lactose intolerance and growing evidence confirms alpha-galactosidase helps with GOS sensitivity.

• Not a Universal Solution: General digestive enzyme supplements are not effective; only products containing specific, targeted enzymes designed for FODMAPs should be used.

• Use During Personalization Phase: Experts recommend using these enzymes during the final, personalization phase of the low FODMAP diet, after you have identified your specific food triggers.

• Timing is Important: For maximum benefit, enzyme supplements should be taken at the start of a meal or mixed directly into food to allow proper breakdown of FODMAPs.

• Can Broaden Your Diet: By aiding digestion, these enzymes can increase tolerance to higher FODMAP foods, helping you reduce dietary restrictions and enjoy a wider variety of foods.

• Consult a Professional: Always speak with a healthcare provider or registered dietitian before adding digestive enzymes to your routine, especially if you have other medical conditions or are taking medication.

Understanding the FODMAP Connection to Digestive Discomfort

FODMAPs are fermentable oligo-, di-, mono-saccharides, and polyols, a group of short-chain carbohydrates. For individuals with a sensitive digestive system, these carbohydrates are poorly absorbed in the small intestine. When they reach the large intestine, they are fermented by gut bacteria, a process that can produce excess gas, bloating, and abdominal pain.

Unlike most other carbohydrates, the human body does not produce the enzymes required to break down all FODMAPs. For example, fructans (found in garlic, onions, and wheat) and galacto-oligosaccharides (GOS, found in beans and legumes) cannot be properly digested by the body on its own. For those with lactose intolerance, there is an insufficient amount of the naturally produced lactase enzyme to break down lactose, a dairy-based FODMAP.

Specific Enzymes for Specific FODMAPs

Some digestive enzyme supplements are formulated to target these specific, undigested FODMAPs. The effectiveness of these supplements is tied directly to the particular FODMAP being targeted.

• Lactase: This well-researched enzyme breaks down the disaccharide lactose into simple, absorbable sugars. It is highly effective for individuals with lactose intolerance, helping them tolerate dairy products that would otherwise cause symptoms. Lactase supplements can be taken as tablets or drops or found in lactose-free dairy products.
• Alpha-galactosidase: This enzyme helps digest galacto-oligosaccharides (GOS), which are found in legumes, beans, pulses, and some vegetables. Since the human body does not produce this enzyme naturally, GOS can cause significant gas and bloating. Clinical studies in GOS-sensitive individuals with Irritable Bowel Syndrome (IBS) have shown that alpha-galactosidase can significantly mitigate these symptoms.
• Fructan Hydrolase: One of the most recent enzyme developments targets fructans, which are present in common foods like wheat, onions, and garlic. As the body also lacks the enzyme to break down fructans, they are a major trigger for many with FODMAP sensitivities. Recent in-vitro research has demonstrated that a specific type of fructan hydrolase can effectively break down fructans before they are fermented in the gut.
• Xylose Isomerase: This enzyme is designed to help with fructose malabsorption by converting excess fructose into glucose. However, research on its effectiveness is limited, especially when consumed with whole foods, as the speed of conversion is a key factor.

How to Strategically Use Digestive Enzymes for FODMAPs

Digestive enzymes are not a cure-all but can be a powerful tool for managing symptoms and expanding diet variety. For those following the low FODMAP diet, experts recommend using targeted enzymes during the third, personalization phase, once individual FODMAP triggers have been identified.

Best Practices for Using Enzymes

1. Identify Your Triggers: Completing the elimination and reintroduction phases of the low FODMAP diet first helps pinpoint which FODMAPs (lactose, GOS, fructans, etc.) trigger your symptoms.
2. Target the Right Enzyme: Match the enzyme to the specific FODMAP you plan to consume. For instance, take lactase before eating a high-lactose meal or alpha-galactosidase with a meal containing beans.
3. Use With Meals: For maximum effectiveness, especially with powder-based formulas like FODZYME, mix the enzyme directly into the high-FODMAP meal. For capsules or tablets, take them at the beginning of the meal, as directed.
4. Consider Dosage: Dosage can vary depending on your sensitivity and the FODMAP content of the food. It may require some trial and error to find the right amount for you.
5. Use for Flexibility: Enzymes are ideal for situations where food choices are limited, such as dining out or traveling, giving you greater dietary freedom.

Comparison of Key FODMAP Digestive Enzymes

Feature	Lactase	Alpha-Galactosidase	Fructan Hydrolase	Xylose Isomerase
Target FODMAP	Lactose (Dairy)	GOS (Legumes, Beans)	Fructans (Wheat, Garlic, Onion)	Fructose (High-fructose foods)
Effectiveness	Well-established for lactose intolerance	Effective for GOS-sensitive individuals with IBS	Promising in-vitro studies, growing clinical evidence	Limited human data, less evidence than others
Body Production	Insufficient in lactose intolerant individuals	Not naturally produced by humans	Not naturally produced by humans	Not naturally produced by humans
Common Examples	Lactaid	Beano	FODZYME	Fructosin, Fructase
Key Benefit	Enables dairy consumption	Reduces gas from legumes	Allows for better tolerance of wheat and onions	May assist with fructose malabsorption

Conclusion

Digestive enzyme supplements can be a highly effective tool for managing symptoms related to high FODMAP foods, particularly for sensitivities to lactose and GOS. Newer enzymes targeting fructans also show significant promise. By helping to break down these problematic carbohydrates, targeted enzyme supplementation can reduce fermentation in the gut and alleviate related symptoms like gas and bloating. This empowers individuals with FODMAP sensitivities to enjoy a more diverse and less restrictive diet, improving their overall quality of life. While not a replacement for a structured dietary plan, enzymes are a valuable adjunct to a personalized approach for managing FODMAP intolerance. As with any supplement, it is always recommended to consult with a healthcare professional before beginning. For further reading and expert guidance, visit the Monash University FODMAP blog, a leading authority on the low FODMAP diet.

Resources

• Monash FODMAP Blog
• FODMAP Friendly Blog
• Canadian Digestive Health Foundation

Disclaimer

This information is for educational purposes only and is not medical advice. Consult with a healthcare professional or registered dietitian before starting any new supplement regimen or diet plan.

Further Reading

• American Journal of Gastroenterology study: "Increasing Symptoms in Irritable Bowel Symptoms With Ingestion of Galacto-Oligosaccharides Are Mitigated by [alpha]-Galactosidase Treatment"
• Clinical Gastroenterology and Hepatology study on the effects of a low FODMAP diet
• FODZYME's research brief on digestive enzymes for FODMAPs

Frequently Asked Questions

Which specific enzymes help with different FODMAPs?

Lactase helps break down lactose (dairy), alpha-galactosidase targets GOS (legumes and beans), and fructan hydrolase works on fructans (wheat, garlic, onion).

Can I take digestive enzymes instead of following the low FODMAP diet?

No, digestive enzymes are not a replacement for the low FODMAP diet. They are best used as a tool during the personalization phase to manage symptoms associated with known trigger foods, not for general symptom relief.

Do enzyme supplements work for all FODMAPs?

Not all FODMAPs are covered by currently available enzymes. While there are specific enzymes for lactose, GOS, and fructans, there is currently no widely available, clinically-proven enzyme to address all FODMAPs, including polyols.

When should I take digestive enzymes for FODMAP intolerance?

Take the enzyme at the start of a meal containing the specific FODMAP it targets. For powder supplements, mix it directly into the food to ensure proper homogenization.

Are capsule-based digestive enzymes for FODMAPs effective?

Some evidence suggests that powder forms of FODMAP-targeting enzymes may be more effective than capsules because they mix directly with food, allowing the enzymes to act before stomach acid can degrade them. However, capsules are also used, and effectiveness can depend on formulation and individual factors.

Can digestive enzymes interact with medications?

Yes, enzyme supplements can interact with some medications, including certain antacids and diabetes medications. Always inform your doctor or dietitian before starting a new supplement regimen.

Is it safe to take FODMAP enzymes long-term?

Current evidence suggests that long-term use is not harmful, though side effects can occur with the wrong dosage. It is always best to use them under the guidance of a healthcare professional.

What is the key takeaway about using enzymes for high FODMAP foods?

Targeted enzymes like lactase and alpha-galactosidase are effective aids for specific FODMAP intolerances. They offer dietary flexibility, but should be used strategically alongside professional guidance, not as a blanket solution for all FODMAP issues.