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20 Foods High in Digestive Enzymes

By Joe Boland

May 21, 2025

Digestive health is foundational to feeling your best. One of the most effective ways to support digestion is by incorporating foods high in digestive enzymes into your diet.

These digestive enzymes help break down the food you eat (carbohydrates, proteins and fats) into smaller molecules your body can absorb.

While your body produces its own enzymes, dietary and lifestyle habits, stress, and age can reduce enzyme production. Luckily, there are many delicious, enzyme-rich foods that can help you digest more efficiently and feel better after meals.

Best foods with digestive enzymes

Below are 20 of the best foods brimming with digestive enzymes, what enzymes they contain and their benefits.

1. Pineapple

Pineapple is a tropical fruit rich in bromelain, a powerful group of enzymes that helps break down protein into amino acids.

Eating fresh pineapple as a starter before a protein-heavy meal can prime your digestion, or drink this Pineapple Ginger Lassi Drink. Avoid canned pineapple, as the heating process destroys most enzymes.

2. Papaya

Papaya contains papain, a proteolytic enzyme similar to bromelain that helps break down complex proteins.

Eat fresh papaya, drink papaya juice (with no added sugar) or try a papaya strawberry smoothie before or after meals to support digestion and nutrient absorption.

3. Mango

Mangoes contain amylase enzymes, which help convert starches into simple sugars, such as maltose and glucose. As mangoes ripen, their amylase levels increase, making them sweeter and more digestive-friendly.

Besides promoting carb digestion, mangoes are rich in vitamin C, antioxidants and fiber, which support a healthy immune system and bowel regularity. Eat it raw or use in a smoothie. Frozen mango is also available.

4. Banana

Bananas are a convenient source of amylase and maltase, enzymes that help break down starches and complex sugars.

Bananas also contain prebiotic fiber (inulin) that feeds beneficial gut bacteria, making them a powerful food for both digestive and gut health.

Here are some banana recipes to try:

• Protein banana bread

• Frozen chocolate covered bananas

• Protein pancakes with banana and whey

• Blueberry banana smoothie

• Almond butter banana protein bar

5. Avocado

Avocados contain lipase, an enzyme that aids in the digestion of dietary fats. In addition to improving fat digestion, avocados are a source of monounsaturated fats, potassium and fiber, which support heart and digestive health.

Eat avocado raw in salads, guacamole or on toast. Try one of the versions of avocado toast.

6. Kiwifruit

Kiwis are rich in actinidin, a protease enzyme that helps in the digestion of proteins, particularly from meat and dairy.

Kiwifruit is also loaded with vitamin C and antioxidants, making it a great dual-purpose food for protein digestion and immune system support. Have raw by itself or add to a fruit salad.

7. Raw honey

Raw, unpasteurized honey contains a broad spectrum of enzymes, including amylase, invertase and protease. These enzymes aid in breaking down carbohydrates, sugars and proteins.

Raw honey also boasts beneficial properties, making it a multipurpose food. Drizzle over yogurt or oatmeal, or mix into warm tea (not boiling) to preserve the enzymes. (Try this Honey Matcha Latte with Collagen.)

8. Sauerkraut

This fermented cabbage dish is packed with amylase, lipase and protease, as well as beneficial probiotics that support a balanced gut microbiome. Sauerkraut supports both healthy digestion and nutrient absorption.

Its high vitamin C and fiber content also support a healthy immune system and gut health. For full enzymatic benefit, eat it raw and avoid cooking, which kills enzymes.

9. Kimchi

Kimchi, a staple in Korean cuisine, is a top probiotic food. This spicy fermented vegetable mix contains a variety of digestive enzymes and probiotics.

Use it as a flavorful side dish, or mix it into rice bowls and salads.

10. Miso

Miso, made by fermenting soybeans with rice or barley, is rich in enzymes like amylase and lipase. It not only aids healthy digestion, but it is also a source of probiotics, B vitamins and antioxidants.

Add miso paste to dressings, such as in this quinoa bowl with miso tahini dressing, or make miso soup. Just avoid boiling it to preserve its enzyme activity.

11. Tempeh

Tempeh is a fermented soy product teeming with enzymes and probiotics formed during the fermentation process. It helps break down proteins, fats and complex carbohydrates, making it easier to digest than regular soybeans.

It also supports bone health and satiety due to its high calcium and protein content. Use it in stir-fries, salads or sandwiches.

12. Yogurt

Yogurt made with live active cultures contains lactase, which helps break down lactose (milk sugar).

It also offers calcium, protein and probiotics that support both healthy digestion and immune system function. Choose unsweetened, full-fat varieties with “live and active cultures” for best results.

Try this Greek yogurt chicken marinade or kale quinoa cakes with lemon dill yogurt sauce.

13. Kefir

Kefir is a fermented dairy beverage loaded with digestive enzymes, including protease, lipase and lactase, along with more than 30 strains of beneficial bacteria. It's known to support gut balance, an already healthy immune system and responding to inflammation in a healthy way.

Drink kefir as is, blend into smoothies or pour over granola for a gut-friendly breakfast. You can even substitute it for buttermilk.

14. Apple cider vinegar

Raw and unfiltered apple cider vinegar contains enzymes and acetic acid, which help jump-start digestion, especially when consumed before meals. It can also support already healthy blood sugar levels and healthy cholesterol levels.

Mix a tablespoon into a glass of water and drink before a meal to stimulate digestive juices. You can also use it to make apple cider and apple cider donuts.

15. Ginger

Ginger contains zingibain, a proteolytic enzyme that aids protein digestion. It also promotes gastric emptying and helps support a healthy response to inflammation.

Fresh ginger tea or a slice of raw ginger with lemon before meals can soothe the digestive tract. You can also drink ginger shots to promote overall health.

16. Figs

Figs contain ficin, an enzyme that helps digest proteins. They're also high in fiber, calcium and antioxidants, supporting both gut and bone health.

Fresh or dried figs can help promote regularity, and soaking dried figs before eating can make them easier to digest. Protein fig bars make for a great snack.

17. Raw coconut and coconut water

Raw coconut and its water contain lipase, helping digest dietary fats. They are also rich in medium-chain triglycerides, which are easier to digest and provide quick energy.

Coconut water hydrates while supporting electrolyte balance and digestive health. Enjoy raw coconut as a snack or coconut water post-exercise.

Here are some more coconut and coconut water recipes to try:

• Homemade citrus-flavored electrolyte drink

• Coconut chocolate mousse

• No-bake coconut cookies

• Piña colada smoothie

• Thai coconut chicken collagen soup

18. Sprouted grains and legumes

Sprouting activates amylase, protease and lipase, making grains and legumes easier to digest and more nutritious. They are also higher in B vitamins, antioxidants and fiber, which support metabolic and digestive health.

Use sprouted lentils, mung beans or quinoa in bowls, salads and soups.

19. Raw nuts and seeds

Raw almonds, sunflower seeds and walnuts contain lipase and protease, helping digest fats and proteins. When soaked, they activate more enzymes and reduce antinutrients like phytic acid, improving mineral absorption.

They also offer magnesium, omega-3s and plant protein, all beneficial for the digestive system and helping the body respond to inflammation in a healthy way.

Try this pumpkin coffee cake with walnut pepita crumble or cranberry almond energy bites.

20. Blue cheese

Blue cheese and other fermented cheeses contain lipase and protease, supporting the breakdown of fats and proteins. They are also a good source of calcium and probiotics, especially in small, aged portions.

Add a small amount to salads or whole-grain crackers for digestive and flavor benefits, and enjoy in moderation due to their richness.

How to pick a digestive enzyme supplement

While eating natural digestive enzymes from whole foods is a great first step, some people may still need extra support. If you want to promote digestion after meals or help promote nutrient absorption, adding a high-quality digestive enzyme supplement can help fill the gap.

Look for a supplement that offers a broad-spectrum blend, including:

• Protease (for protein digestion)

• Amylase (for carbs)

• Lipase (for fats)

• Lactase (for dairy)

• Cellulase (for fiber)

• Bromelain (from pineapple)

Ancient Nutrition’s Digestive Enzymes includes clinically validated probiotics and select enzymes that support nutrient breakdown and reduce digestive discomfort. It’s especially helpful for those wanting to support their digestion and nutrient absorption.

Conclusion

Adding foods high in digestive enzymes to your diet (like pineapple, papaya, kefir, kimchi and yogurt) can naturally support your digestive system and enhance nutrient absorption. These digestive enzymes not only promote healthy digestion, but also support overall gut and immune health.

For additional digestive support, consider adding a premium enzyme supplement like Ancient Nutrition’s Digestive Enzymes to your daily routine.

Your digestive system works hard every day. Give it the support it deserves.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.