Foods That Contain Amylase Enzymes for Better Digestion

November 17, 2025 •

4 min read

Over 400 million pounds of honey are consumed by Americans each year, and raw, unheated varieties are a source of digestive enzymes, including amylase. This crucial enzyme is essential for breaking down complex carbohydrates into simple sugars, aiding in efficient digestion and nutrient absorption.

Quick Summary

This article explores various natural dietary sources that contain amylase enzymes, including ripe fruits, sprouted grains, and fermented foods. Learn how these foods can support the body's carbohydrate digestion, contributing to better overall gut health and energy levels.

Key Points

Ripe Fruits: Mangoes and bananas contain amylase that becomes more active as the fruit ripens, aiding in carbohydrate digestion.
Sprouted Grains and Legumes: The germination process increases amylase content, making sprouted wheat, barley, and soybeans good sources.
Fermented Foods: Unpasteurized kimchi, sauerkraut, miso, and kefir are rich in amylase produced by beneficial bacteria during fermentation.
Raw Honey: Unlike processed honey, raw honey contains multiple enzymes, including amylase, diastase, and invertase.
Consumption: To preserve enzymes, it is best to consume these foods raw, unheated, or unpasteurized, as heat can destroy them.
Chewing: Thoroughly chewing your food activates the salivary amylase, beginning the digestive process immediately.

What is Amylase and Why is it Important?

Amylase is a digestive enzyme that plays a critical role in the breakdown of carbohydrates. Produced primarily in the salivary glands and the pancreas, it begins the chemical process of digestion in the mouth, converting complex starches into simpler sugars. This initial step is vital for making energy available to the body's cells and organs. When the body's natural production of amylase is insufficient, or when a diet is high in complex carbs, incorporating foods that contain amylase can support the digestive system and prevent symptoms like bloating and discomfort.

Natural Sources of Amylase

Dietary sources of amylase often come from plants and microorganisms, with raw and fermented foods being particularly potent. Heat can destroy these delicate enzymes, so consuming foods in their raw state or after specific fermentation processes is key to retaining their benefits.

Fruits High in Amylase

Mangoes: As mangoes ripen, their amylase enzymes become more active, converting starch into sugar and making the fruit taste sweeter.
Bananas: Similar to mangoes, the amylase and glucosidase enzymes in bananas increase as they ripen, breaking down complex starches into digestible sugars. This is why yellow, ripe bananas are significantly sweeter than green ones.

Sprouted Grains and Legumes

Sprouted Grains: Sprouting seeds, grains, and legumes significantly increases their enzyme content, including amylase. Sprouted wheat and barley are common examples where this amylase activity is enhanced. Sprouted grain flour is even used to increase the energy density of weaning foods for infants.
Soybeans and Mung Beans: Soybeans are another source of amylase. The process of sprouting legumes, such as mung beans, can also boost their enzymatic power.

Fermented Foods

Kimchi and Sauerkraut: These fermented vegetables are rich in enzymes, including amylase, which are produced by beneficial bacteria during the fermentation process.
Miso and Tempeh: Traditional Japanese foods made from fermented soybeans, miso and tempeh both contain amylase and other digestive enzymes from the fermentation culture.
Kefir: A fermented dairy beverage, kefir contains a wide array of enzymes, including amylase and lactase, making it particularly helpful for those with lactose sensitivity.

Other Amylase-Rich Foods

Raw Honey: Unlike processed or pasteurized honey, raw honey is a treasure trove of enzymes, including amylase, diastase, and invertase. The raw, unheated form preserves these beneficial enzymes.
Sweet Potatoes and Potatoes: Raw carrots, radishes, and potatoes contain amylase, with sweet potatoes and potatoes being specific mentions. However, cooking these foods can deactivate the heat-sensitive enzymes.

Comparing Amylase Sources: Fruits vs. Fermented Foods

To illustrate the diverse ways to get amylase, let's compare two primary categories: enzyme-rich fruits and fermented foods. Each offers distinct advantages and can be incorporated differently into a diet.


Feature	Fruits (e.g., Mangoes, Bananas)	Fermented Foods (e.g., Kimchi, Sauerkraut)
Amylase Source	Naturally occurring plant enzymes that become more active as the fruit ripens.	Amylase produced by beneficial bacteria during the fermentation process.
Dietary Benefits	High in vitamins, fiber, and natural sugars. Provide readily available energy.	Rich in probiotics, which support overall gut microbiome health. Can aid digestion beyond just carb breakdown.
Best Condition for Intake	Raw and ripe. Over-ripening can affect texture, but increases enzyme activity.	Unpasteurized. Heat-processing destroys the live bacterial cultures and enzymes.
Flavor Profile	Sweet and fruity. Naturally enhances dishes or can be a standalone snack.	Tangy, savory, and spicy. Adds unique flavor to savory meals and salads.
Example Use	Added to smoothies, fruit salads, or eaten whole as a snack.	Served as a side dish, used as a condiment, or added to salads and grain bowls.

Maximizing the Benefits of Amylase-Rich Foods

To ensure you're getting the most out of foods containing amylase, a few simple tips can help. First, opt for raw versions whenever possible, especially with fruits and honey. The enzymes in ripe fruits like bananas and mangoes are at their peak and are easily accessible. For fermented foods like sauerkraut or kimchi, make sure they are unpasteurized, as heat kills the live cultures and their enzymes. Incorporating these foods at the start of a meal or as a snack can aid digestion throughout the meal. Chewing thoroughly also activates the amylase naturally present in your saliva, starting the breakdown process early. A balanced diet including a variety of these sources can offer comprehensive digestive support.

Conclusion

For those looking to naturally enhance their body's ability to digest starches and carbohydrates, a variety of delicious and nutritious foods contain amylase enzymes. By prioritizing raw fruits like ripe mangoes and bananas, along with nutrient-dense sprouted grains and probiotics-rich fermented foods, individuals can easily increase their dietary intake of this vital digestive aid. Including these foods as part of a balanced diet not only supports efficient carbohydrate breakdown but also contributes to overall gut health and sustained energy. Focusing on unprocessed, whole foods is the most effective way to leverage nature's own digestive helpers.

Outbound link

For more detailed information on digestive enzymes and their functions, you can read the National Institute of Diabetes and Digestive and Kidney Diseases' resource on How the Digestive System Works.

Frequently Asked Questions

Yes, high heat from cooking will denature and destroy most enzymes in food, including amylase. For maximum enzymatic benefit, it is important to consume amylase-rich foods raw, sprouted, or in their unpasteurized, fermented form.

While supplements can provide a concentrated dose of enzymes and are useful for specific conditions like pancreatic insufficiency, incorporating whole foods is generally recommended. Whole foods offer additional nutrients, fiber, and probiotics that contribute to overall digestive health in a synergistic way.

Amylase helps break down starches and carbohydrates, but it does not specifically address the protein gluten. While better carbohydrate digestion can alleviate some general digestive discomfort, it will not resolve a true gluten intolerance or celiac disease, which requires a strict gluten-free diet.

The increasing sweetness of a ripening banana is a direct result of its natural amylase enzymes becoming more active. These enzymes break down the fruit's complex starches into simpler, more easily digestible sugars, changing both the taste and texture.

Both are types of amylase, but they act differently on starch molecules. Alpha-amylase, found in human saliva and the pancreas, acts randomly on the starch chain, while beta-amylase, prevalent in plants, cleaves off two glucose units at a time from the non-reducing end. Both are vital for breaking down carbohydrates.

Yes, amylase-rich foods can be beneficial for children. Historically, amylase-rich flour made from germinated grains has been used to reduce the viscosity of porridges, making it easier for infants to consume energy-dense foods. However, raw honey should be avoided for children under 12 months due to botulism risk.

No, not all fermented foods are guaranteed to have high levels of amylase. However, many traditional fermented foods like kimchi, sauerkraut, and miso do contain significant amounts because the bacteria involved in their fermentation produce various digestive enzymes, including amylase.