Exploring the Dietary Answer to What is a Rich Source of Amylase?

October 18, 2025 •

4 min read

Over 90% of carbohydrate digestion is completed by amylase, a crucial digestive enzyme. But while your body produces this enzyme, incorporating foods that are a natural and rich source of amylase can support your digestive system and enhance nutrient absorption.

Quick Summary

Amylase, a carbohydrate-digesting enzyme, can be obtained from several dietary sources, including sprouted grains, ripe fruits like mangoes and bananas, and raw honey. Other enzyme-rich options include fermented foods and certain raw vegetables, all of which aid in the breakdown of starches into simple sugars for energy.

Key Points

Sprouted Grains: Germination significantly boosts amylase content in cereals like wheat and barley.
Ripe Fruits: The sweetness of ripe mangoes and bananas is due to their natural amylase, which converts starch to sugar.
Raw Honey: Raw, unpasteurized honey contains active amylase and other digestive enzymes that are destroyed by heat.
Fermented Foods: The fermentation process in foods like kimchi and sauerkraut creates a rich enzyme profile.
Raw Intake is Key: For maximum benefit, amylase-rich foods like raw fruits, sprouted seeds, and raw honey should be consumed unprocessed.

What is Amylase and Why is it Important?

Amylase is a crucial enzyme responsible for the breakdown of complex carbohydrates (starches) into simpler sugars, which the body can then absorb and use for energy. There are two main types produced by the human body: salivary amylase, which starts the digestive process in your mouth, and pancreatic amylase, which continues the process in the small intestine. While our bodies naturally produce these enzymes, modern diets often contain a high proportion of cooked and processed foods, which can be devoid of natural enzymes. Consuming foods that contain their own amylase can assist the body's natural digestive processes.

Dietary Sources of Amylase

Sprouted Grains, Legumes, and Seeds

One of the most potent and accessible sources of amylase comes from sprouted foods. When a grain or seed germinates, its enzyme activity significantly increases to convert its stored starch into energy for growth. This process can be harnessed to create 'Amylase-Rich Flour' (ARF), a potent flour used to make foods more digestible.

Examples of sprouted sources:

Sprouted Wheat and Barley: These grains, when malted, have very high amylase activity and are used extensively in brewing and baking.
Sprouted Rice and Millets: Common in traditional diets, these can be turned into ARF to improve digestibility and increase nutritional value.
Sprouted Legumes and Seeds: Sprouting also increases enzyme levels in legumes like mung beans and chickpeas, making them easier to digest.

Ripe and Raw Fruits

Many fruits naturally contain digestive enzymes, including amylase, which is why they become sweeter as they ripen. The amylase in fruit breaks down its internal starch into sugars.

Mangoes: Ripe mangoes are a notable source of amylase, contributing to their sweet taste.
Bananas: As bananas ripen, their amylase content increases, converting starch into the sugars that give them their characteristic sweetness and soft texture.
Avocados: While more known for their fat-digesting lipase, avocados contain a range of enzymes that assist digestion.

Raw Honey

Raw honey, unlike its processed and pasteurized counterpart, is a treasure trove of beneficial compounds, including digestive enzymes like amylase. The heat used in pasteurization destroys these delicate enzymes, making raw honey the preferred choice for those seeking digestive benefits. Raw honey contains diastases (a type of amylase), invertases, and proteases, making it a comprehensive digestive aid.

Fermented Foods

Fermented foods are a popular way to introduce beneficial bacteria and enzymes into the diet. The fermentation process itself generates a wide array of enzymes, including amylase.

Kimchi and Sauerkraut: These fermented cabbage dishes are a good source of digestive enzymes due to the fermentation process.
Miso and Tempeh: Derived from fermented soybeans, these contain enzymes that can help with digestion.
Kefir: This fermented milk drink contains various enzymes, including lactase, lipase, and protease, in addition to being a probiotic source.

Comparison of Amylase Sources


Source Type	Examples	Primary Amylase Type	Best Preparation Method	Key Benefit
Sprouted Grains	Wheat, Barley, Rice	Alpha-amylase	Germinated, Milled into Flour	High potency, ideal for baby food or thickening
Ripe Fruits	Mango, Banana	Beta-amylase	Raw consumption	Delicious, naturally occurring enzymes
Raw Honey	Raw Honey	Alpha-amylase (Diastase)	Unprocessed, raw	Comprehensive enzyme profile
Fermented Foods	Sauerkraut, Kimchi	Microbial	Fermented	Probiotic benefits plus enzymes
Supplements	Digestive Enzyme Blend	Alpha, Beta, Gamma	Capsule/Tablet	Targeted, high concentration

How to Incorporate Amylase into Your Diet

Here are some practical tips for increasing your intake of natural amylase:

Use Amylase-Rich Flour (ARF): Instead of regular flour, use ARF made from germinated grains in porridges, especially for infants and children, to make them more energy-dense and digestible.
Snack on Ripe Fruits: Enjoy ripe bananas and mangoes as snacks or add them to smoothies to benefit from their natural amylase content.
Drizzle Raw Honey: Add a spoonful of raw honey to your tea, yogurt, or oatmeal (after it has cooled down) to avoid destroying the enzymes with heat.
Embrace Fermented Foods: Add a scoop of sauerkraut or kimchi to your meals. These fermented foods not only provide amylase but also beneficial probiotics that support overall gut health.
Eat Raw: Incorporate more raw fruits, vegetables, and sprouted seeds and nuts into your diet. This ensures you consume the enzymes in their most active state.

Conclusion

In summary, while our bodies are equipped to produce amylase, a truly rich source comes from a diverse, natural diet. Sprouted grains and legumes, raw and ripe fruits, raw honey, and fermented foods all provide valuable supplemental enzymes that assist in the crucial process of carbohydrate digestion. By incorporating these whole foods into your nutrition plan, you can support your digestive system's efficiency, improve nutrient absorption, and enjoy better overall health naturally.

Disclaimer: Consult with a healthcare provider before making significant dietary changes or adding supplements, especially if you have an underlying medical condition.

Frequently Asked Questions

Yes, cooking and high heat can significantly reduce or destroy the activity of naturally occurring enzymes like amylase found in foods. For this reason, consuming raw or minimally processed foods is key to getting dietary enzymes.

Sprouted grains are a rich source of amylase because the germination process activates and increases the enzyme's concentration to help break down the grain's starch into usable energy for the growing plant.

Yes, you can find amylase in general digestive enzyme supplements. These can be vegetarian or animal-based and are used for general digestive improvement.

Amylase-Rich Flour is made from germinated grains like rice, wheat, or barley. It's often used to increase the nutritive value and digestibility of porridges and other foods, particularly for infants.

Amylase breaks down the long-chain starch molecules (complex carbohydrates) found in foods into smaller, simpler sugar molecules (like maltose and glucose) that the body can easily absorb and use for energy.

While many fruits contain enzymes that aid in ripening, specific fruits like mangoes and bananas are particularly noted for their amylase content, which makes them sweeter as they ripen.

Processed honey is heated during pasteurization, which destroys the delicate digestive enzymes present. Raw honey is unheated and retains its natural amylase and other beneficial enzymes.