Unlocking the Secret to Digestive Health: The Impact of Enzymes on Constipation

TLDR: Struggling with constipation? It might be time to rethink how you treat “nature’s call.” When you hold it too long, your colon absorbs more water from your stool, making it rock-hard and harder to pass. But digestive enzymes are here to help! They support the efficient breakdown of food, gut motility, and even soft stool, making bathroom trips a breeze. Eating foods like pineapple, papaya, and fermented foods that have enzymes, staying hydrated, and getting active can go further to support your digestion and keep things moving smoothly. Want extra help? A broad-spectrum enzyme supplement might be the answer!^†

The Importance of “Nature’s Call”

No one wants to stop what they are doing to go poop, but here’s why you need to stop the moment you feel pressure:

Your stool should be 75% water and 25% solid matter.1 One of the jobs of your colon is absorbing water from the solid matter, which ultimately becomes stool.

So, what do you think happens the longer you “hold it?”

More water gets absorbed from the solid matter, making your poop rock hard. Rock-hard poop is harder to pass and more compact, making it less likely to come out.

Here’s why you can’t go poop after holding it too long:

The 'nature’s call' signal happens because of stretch receptors. These receptors activate when stretched, sending a signal to your brain to tell you to go poop.2

Ignoring this signal because ‘you’re busy’ means your colon has more time to absorb water. The longer you hold it, the more water comes out of the stool, reducing stool volume and disabling the stretch receptors. This can ultimately lead to a loss of sensation and make it harder to feel the urge to go.3

So when you say, “I no longer need to go,” after holding it for too long, that’s not true—you do, you just don’t feel it anymore.

What Are the Common Causes of Constipation?

Constipation is more than just an occasional inconvenience—it can cause discomfort and affect overall well-being.

It happens when bowel movements become infrequent, difficult, or incomplete. While occasional constipation is common, chronic issues can stem from diet, lifestyle, and other factors.

Understanding the root causes can help you take proactive steps toward relief:

• Low fiber intake – Fiber adds bulk to stool and helps it move through the digestive tract. Diets lacking fruits, vegetables, and whole grains can lead to harder, more difficult-to-pass stools.4
• Not enough fluids – Dehydration makes stool dry and compact, making elimination more challenging.5
• Lack of movement – Physical activity stimulates digestion. A sedentary lifestyle can slow things down, increasing the risk of constipation.6
• Stress – The gut and brain are closely connected, so high stress can disrupt digestion and slow bowel movements.7
• Certain medications – Some medications, including opioids and aluminum-containing antacids, can interfere with regularity.

What Is the Role of Enzymes in Digestion?

Think of digestive enzymes as tiny helpers that break down food so your body can absorb nutrients.8

Without them, food would just sit in your gut, making digestion sluggish and uncomfortable.

Each enzyme has a specific job—some break down carbs, others tackle proteins or fats.

Here’s how it works:

• Digestion starts in your mouth – As soon as you take a bite, an enzyme called amylase in your saliva starts breaking down carbs. That’s why bread or crackers seem to "melt" if you chew them long enough.
• The stomach takes over – Once food reaches your stomach, gastric juices—like pepsin—step in to break down proteins. This is where tougher foods, like meat, begin to soften and digest.
• The small intestine does the heavy lifting – Your pancreas releases enzymes like lipase (for fats) and trypsin (for proteins) to further break things down so nutrients can be absorbed into your bloodstream.

When enzyme levels are low—whether due to diet, age, or other factors—digestion can slow down, leading to bloating, discomfort, and irregularity.

Supporting your enzymes with the right foods, hydration, and mindful eating habits can make all the difference in keeping your gut happy and functioning smoothly.

How Can Enzymes Help with Constipation?

Food can linger too long in your gut when digestion slows down, making stools hard and difficult to pass.

That’s where enzymes come in—they help break down food efficiently, keeping things moving smoothly.

Certain enzymes even support gut-friendly bacteria, which play a key role in digestion and regularity. With the right enzymes on your side, your gut feels lighter, and bathroom trips become a breeze.9

Here’s how enzymes support digestion and regularity:

• Break down food more efficiently – Enzymes like amylase, protease, and lipase help digest carbs, proteins, and fats, preventing sluggish digestion.
• Promote gut motility – A steady digestive pace means food moves through your system properly, reducing the chances of constipation.
• Support gut microbiome balance – Properly digested food helps beneficial bacteria thrive, aiding digestion and keeping you regular.
• Soften stool – Cellulase helps break down plant fibers, making bowel movements easier.

If you’re struggling with occasional constipation, an enzyme supplement could help. Look for a broad-spectrum formula that includes cellulase and other key digestive enzymes.^†

Just remember, supplements work best alongside a diet full of whole, enzyme-packed foods. Pairing the two can help you optimize digestion and feel your best every day!

What Types of Enzymes Are Beneficial for Digestive Health?

There are several key digestive enzymes that support digestive health. Here’s what they are and what they support:^†

• Proteases – Supports the breakdown of proteins into amino acids, helping to prevent bloating and constipation from undigested protein. Found in foods like meat, fish, and legumes.10
• Lipases – Supports fat digestion, breaking it into fatty acids for absorption. A lack of lipase can lead to poor fat digestion and digestive discomfort.
• Amylases (Carbohydrases) – Supports digesting starchy foods like bread and pasta by breaking carbohydrates into simple sugars to help aid in digestive comfort.
• Lactase – Supports the breakdown of lactose, the sugar in dairy, helping those with lactose intolerance experience digestive comfort.11
• Cellulase – Supports the breakdown of cellulose from plant fibers, making fiber-rich foods easy to digest.12
• Proteolytic Enzymes – Support protein digestion, especially helpful for those on high-protein diets.13

By incorporating the right enzymes—whether through food or supplements—you can promote healthy digestion, digestive comfort, and keep things moving smoothly.^†

Which Foods Have Enzymes to Support Digestion?

Many whole foods contain enzymes that support the breakdown of proteins, fats, and carbohydrates, making them great choices for supporting gut health.14

Foods with enzymes that support digestion and regularity include:

• Pineapple: This spikey fruit contains bromelain, a powerful enzyme that helps break down proteins and supports smooth digestion.15
• Papaya: This tropical, melon-shaped fruit is full of papain, another protein-digesting enzyme, plus fiber to promote gut health.16
• Fermented foods (yogurt, kefir, kimchi, sauerkraut): These tangy foods are full of probiotics and digestive enzymes that support gut flora and regular bowel movements.17
• Nuts and seeds (almonds, walnuts, flaxseeds): Contain natural enzymes, and soaking them can activate these enzymes for easy digestion.18
• Sprouted grains and legumes: The sprouting process supports enzyme activity, making these foods easy to digest.19

What Lifestyle Changes Support Digestive Enzyme Function?

Small lifestyle tweaks can make a big difference in how well your digestive enzymes do their job.

Here’s how to keep your digestion running smoothly:

• Get moving! Regular physical activity, like walking, yoga, or swimming, helps stimulate digestion and keeps things moving through your gut. Even a short daily walk can make a difference!
• Manage stress. Chronic stress messes with digestion by throwing off gut bacteria and slowing enzyme production. Try deep breathing, meditation, or anything that helps you unwind. Your gut will thank you.
• Eat on a schedule. Sticking to regular mealtimes helps your body anticipate digestion, releasing enzymes when they’re needed most. Skipping meals or eating erratically can throw off this natural rhythm.
• Chew your food well. Digestion starts in your mouth! Chewing thoroughly gives enzymes a head start, making it easier for your body to break down food. Plus, eating slowly helps prevent bloating and discomfort.

Seeking Health

Support regularity and digestive health today with supplements from Seeking Health! Start with our foundational supplements—along with a healthy lifestyle and diet—to help keep your gut in balance and things moving smoothly every day! If you need a little extra help from time to time, consider one of our supportive supplements to help aid your digestive comfort.^†

Foundational Supplements

Digestive Enzymes: A powerful, plant-based enzyme blend designed to support the efficient breakdown of food and promote digestive system health. This product is also offered in a convenient chewable form.^†

Bile Nutrients: An effective herbal blend that enhances your liver's bile production and supports the healthy flow of bile from your gallbladder to the small intestine. For individuals without a gallbladder, it aids in facilitating bile movement from the liver into the bile duct.^†

Histamine Digest: Supports your DAO enzyme directly by providing you with the DAO enzyme right in the capsule, supporting healthy histamine levels in your gut if you experience gut problems due to high histamine.^†

Supportive Supplements

Gut Nutrients: Offers a combination of herbs and nutrients designed to promote healthy digestion, support the gastrointestinal barrier, and support immune system function. It does not contain L-glutamine, making it suitable for those who cannot tolerate it. The convenient capsules provide a lower strength than our best-selling Gut Nutrients Powder.^†

Stress Nutrients: Supports a healthy stress response. High stress increases mast cell activation, increases histamine levels, and disrupts gut health. Do not use this if pregnant.^†

Ox Bile: For individuals who are seeking additional support in digesting fats, and also great for those who have had their gallbladder removed. It can be taken separately from meals to help maintain a healthy balance of microbes in the upper intestinal tract, as an overgrowth of small intestinal bacteria (SIBO) may lead to digestive problems such as nutrient malabsorption, abdominal pain, loss of appetite, and diarrhea.^†

The Bottom Line

Digestive enzymes are essential for supporting the breakdown of foods and keeping your gut happy.^†

When your enzymes aren't working at their best, it can lead to sluggish digestion, bloating, and constipation. Supporting your enzyme function with enzyme-containing foods like pineapple, papaya, and fermented foods, staying hydrated, managing stress, and getting regular exercise can help keep your digestive system running smoothly.

Broad-spectrum enzyme supplements can provide extra support if needed, but they work best alongside a healthy diet and lifestyle.^†

With these small changes, you can support your digestion, feel well, and stay regular.^†

Want to dive deeper? How Your Digestion Works breaks down the unique way your body turns food into fuel—and how your health impacts the process.