Digestive enzymes

Digestion is the breakdown of large, insoluble food molecules into small, water-soluble molecules using mechanical and chemical processes. Mechanical digestion includes:

• chewing in the mouth

• churning in the stomach

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Chemical digestion involves enzymes. These are proteins that function as biological catalysts.

 

Enzymes can break down nutrients into small, soluble molecules that can be absorbed. Different enzymes have difference jobs. For example, amylase causes the breakdown of starch into simple sugars.

 

Top tips for a healthy digestive system

 

(1) Fill up on fibre to prevent constipation.

It's a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough. A diet rich in fibre can help digestion and prevent constipation. Aim for the recommended dietary intake of 30g of fibre a day.

For a healthy bowel, you need fibre from a variety of sources, such as:

• wholemeal bread

• brown rice

• fruit and veg

• beans

• oats

 

(2) Drink plenty of fluids to aid digestion

It's important to keep drinking, especially water. It encourages the passage of waste through your digestive system. Fibre acts like a sponge, absorbing water. Without fluid, the fibre cannot do its job and you'll get constipation. A good way to make sure you're getting enough fluids is to drink a glass of water with every meal.

 

(3) Fatty foods should be eaten in moderation to help to keep your gut healthy

Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods.

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(4) Go easy on spice to avoid tummy troubles

Many people love spicy food and it does not bother their digestive system. Others find their tummy is upset when they have spicy food. It's not just scorching hot foods like chillies that trigger heartburn. Milder but flavourful foods like garlic and onion can also bring it on.

 

(5) Choose the right drinks to ease digestion

Drinks with caffeine, such as coffee, colas, tea and some fizzy drinks, boost acid in the stomach, leading to heartburn in some people. Fizzy drinks in general tend to bloat the tummy, which can also lead to heartburn. To make digestive problems less likely, choose drinks that are not fizzy and do not contain caffeine, such as herbal teas, milk and plain water. If you cannot do without your coffee or tea, limit your intake to 1 or 2 cups a day.