If you’ve ever experienced digestive discomfort, then you know how all-consuming this ailment can be. Digestive upset can upend travel plans, alter an entire day, and even keep you home in bed. Plus, it’s generally not an ailment that’s fixed quickly.
Why is digestive upset such a quirky and difficult health issue to manage? Turns out your digestive system is incredibly important and complicated.
The digestive system refers to a bunch of different interconnected organs that work together in order to “take the food and liquids you eat and break them down into simpler forms, such as proteins, carbs, fats, and vitamins.” From there, those essential nutrients are “transported across the small intestine and into the bloodstream, where they provide energy for growth and repair.”
Digestive enzymes are necessary for the entire digestive process, “as they break down molecules like fats, proteins, and carbs into even smaller molecules that can be easily absorbed.” If you’re lacking in digestive enzymes, it’s very possible you could wind up experiencing some unwanted digestive discomfort.
Luckily, there is a slew of plant-based foods that are naturally rich with digestive enzymes! Here are a few recipes from the Food Monster App to get your rhythm back on track.
1. Sweet Pineapple Tempeh Stir Fry
Source: Sweet Pineapple Tempeh Stir Fry
Pineapple is one of the most popular sources of a specific natural digestive enzyme called bromelain, which is a protease — meaning it breaks “down protein into its building blocks.” This Sweet Pineapple Tempeh Stir Fry recipe by Tara Binder is a fun way to get digestive enzymes, while also creating a feast that is great reheated for lunch the next day. Plus, not only do you get a dose of bromelain, but you also get those gut-friendly fermented bacteria from the Tempeh!
2. Papaya Avocado Salad
Source: Papaya Avocado Salad
Unless you’re on vacation in the Carribean it’s oftentimes easy to forget about this wonderful treat of a fruit. Much like pineapples, papayas contain protease known as papain — a digestive enzyme that helps break down protein. This Papaya Avocado Salad recipe by Viktoria Radichkova may be super simple, but it also incorporates another digestive enzyme-rich food, avocado. Make a big batch for the week or serve at a dinner party!
3. Mango Cabbage Salsa
Source: Mango Cabbage Salsa
Mango differs slightly, as these juicy fruits contain amylase — a “group of enzymes that break down carbs from starch … into sugars like glucose and maltose.” This Mango Cabbage Salsa recipe by Ashley Smyczek combines the digestive enzymes of mango with the gut-boosting nutrients of cabbage!
4. Dark Cherry Smoothie Bowl
Source: Dark Cherry Smoothie Bowl
In this Dark Cherry Smoothie Bowl recipe by Kennedy Kitchings, it’s all about the bananas! Banana’s are not only a great source of potassium and magnesium, but they also contain digestive enzymes amylases and glucosidases. These enzymes make it easier for your body to “break down complex carbs like starch.” Plus, dark cherries are widely-recognized as a component to help manage pain, so if you’re feeling it big time with digestive discomfort, this smoothie bowl may be the perfect combination to help you out!
5. The Ultimate Guacamole
Source: Ultimate Guacamole
Avocadoes really are the cure-all plant-based food! Not only are they jam-packed with delightful nutrients, but they are also a great source of the digestive enzyme lipase. Lipase is known to help “digest fat molecules into smaller molecules, such as fatty acids and glycerol, which are easier for the body to absorb.” This Ultimate Guacamole recipe by Christina Bedetta takes traditional avocado for a spin by adding digestive enzyme-rich ginger and a kick of pain-fighting jalapeno pepper.
6. Water Kefir
Source: Water Kefir
Even though kefir is traditionally made with milk, you can veganize kefir by using water! That means you can get the wonderful gut-boosting enzymes that come from the fermentation process of kefir products. Try making your own Water Kefir with this recipe by Jonathon Engels.
7. Wild Garlic, Sauerkraut and Potato Pierogies With Sour Cream
Source: Wild Garlic, Sauerkraut and Potato Pierogies With Sour Cream
Sauerkraut doesn’t necessarily contain digestive enzymes, but this super simple snack will do you one better. Sauerkdraut becomes sauerkraut via a fermentation process, which “adds digestive enzymes” and can, therefore “increase your intake of digestive enzymes.” Spice up your sauerkraut experience with this delicious Wild Garlic, Sauerkraut and Potato Pierogies With Sour Cream recipe by True Food Blogs. It’s a full meal filled with wonderful digestive enzymes!
8. Ginger Carrot Daikon Kimchi
Source: Ginger Carrot Daikon Kimchi
Kimchi follows suite with kefir and sauerkraut in the whole “getting digestive enzymes from fermentation.” In fact, the “fermentation process adds healthy bacteria, which provide nutrients, enzymes, and other benefits.” Looking for that perfect kimchi recipe that’ll help boost the health of your digestive system? Try this Ginger Carrot Daikon Kimchi recipe by Jessica Meyers Altman which combines digestive enzyme powerhouses kimchi and ginger!
9. Onigirazu Quinoa Sushi Sandwich
Source: Onigirazu Quinoa Sushi Sandwich
Yet another fermented wonder! Miso is made by “fermenting soybeans with salt and koji, a type of fungus.” The key is in the koji, which “adds a variety of digestive enzymes, including lactases, lipases, proteases and amylases.” This super unique and fun Onigirazu Quinoa Sushi Sandwich recipe by Nikki and Zuzana combines digestive enzyme agents such as miso, avocado, and pickled beet, with anti-inflammatory agents such as turmeric, cilantro, and ginger to make a powerfully healthy and balancing meal.
10. Kiwi and Banana Smoothie
Source: Kiwi and Banana Smoothie
The kiwi is an age-old remedy for constipation and for good reason. This edible berry is a “great source of digestive enzymes, particularly a protease called actinidain,” which helps “digest proteins.” Combine two digestive balancing powers — kiwi and banana — in one delicious Kiwi and Banana Smoothie recipe by Gabriela Lupu.
11. Golden Milk Frappuccino
Source: Golden Milk Frappuccino
When it comes to ginger, you can thank protease zingibain, “which digests proteins into their building blocks.” If you’re looking for something soothing on the tummy, try this Golden Milk Frappuccino recipe by Kat Condon. This is truly a healing tonic complete with anti-inflammatory turmeric and cinnamon, digestive-friendly ginger and dates, plus some healthy fat from the coconut butter.
12. Basil Pineapple Ginger Smoothie
Source: Basil Pineapple Ginger Smoothie
As pineapple tops the list of digestive enzymes, here’s yet another wonderful recipe. This Basil Pineapple Ginger Smoothie recipe by Daniela Modesto not only packs a punch of bromelain, but it also incorporates digestive enzyme-rich ginger and banana.
13. Avocado Goji Pudding
Source: Avocado Goji Pudding
If you’re going all in to get that digestive system back on track with some enzymes, why not throw a few superfood items in with the mix? This Avocado Goji Pudding recipe by Nikki and Zuzana calls for avocado for that creamy pudding base and mixes in superfood goji berries, chia seeds, and gut-friendly dates.
14. Pear Oatmeal Banana Bread
Source: Pear Oatmeal Banana Bread
This Pear Oatmeal Banana Bread recipe by Charlie Rioux is not only great for those banana-derived digestive enzymes, but it’s also rich in pears. Why is this a good thing? Turns out pears are loaded with fiber, an integral component for a healthy digestive system.
15. Quinoa Mango Kheer
Source: Quinoa Mango Kheer
In this Quinoa Mango Kheer recipe by Nikki and Zuzana you’ll get a duo punch of nutrients: digestive enzymes from that mango and a dose of gut-friendly fiber from that quinoa. Not to mention, you’ll also get some healthy fat from that full-fat coconut milk!
We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
For more Vegan Food, Health, Recipe, Animal, and Life content published daily, don’t forget to subscribe to the One Green Planet Newsletter!
Being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please support us!