Legumes, cabbage, broccoli – useful, but insidious products.
They can cause excessive gas, bloating and abdominal discomfort. Sound familiar?
The cause is often due to a lack of the enzyme alpha-galactosidase.
This article will help you understand how the enzyme works and how it can make life easier for many people, especially those who are concerned about nutrition and GI health.
What is alpha-galactosidase?
Alpha-galactosidase is an enzyme that breaks down complex carbohydrates (oligosaccharides) found in plant foods.
It is not synthesized in sufficient quantities in most people, so undigested sugars reach the large intestine, where they become food for bacteria – hence bloating.
Table 1. Products containing complex oligosaccharides
| Product | Type of sugars | Probability of gassing |
|---|---|---|
| Beans, chickpeas | Raffinosis, stachyosis | High |
| White cabbage | Ruffinose | Medium |
| Broccoli | Ruffinose | Medium |
| Lentils | Stachyosis | High |
| Soybeans | Verbascosa | High |
How the enzyme works
Taking alpha-galactosidase before or during meals helps break down these carbohydrates in the small intestine.
This reduces the burden on the microflora, reduces flatulence and bloating. The effect has been confirmed by studies and is widely used in nutritional therapy.
📌 A 2007 study (Di Rienzo et al.) showed that ingestion of the enzyme reduced flatulence in 80% of participants who consumed beans.
Who is particularly benefited by alpha-galactosidase?
Alpha-galactosidase can be a real help for a wide range of people facing digestive discomfort. Below are the main groups for whom this enzyme is particularly relevant:
People with sensitive digestion
For people who often experience bloating, heaviness, rumbling or gas after eating, especially after eating plant-based foods, alpha-galactosidase can significantly improve quality of life.
This enzyme helps prevent the fermentation of carbohydrates in the large intestine, which is what causes the symptoms described.
📌 Practical example: if after a portion of lentils or coleslaw you feel like “your stomach feels like a balloon”, you probably don’t have enough enzymes to break down the sugars contained therein.
Patients with irritable bowel syndrome (IBS)
IBS is a chronic functional disorder of the GI tract accompanied by abdominal pain, alternating between constipation and diarrhea, and bloating.
Research suggests that enzyme therapy may be part of a comprehensive approach to reducing IBS symptoms, especially if they are triggered by the consumption of legumes, cabbage, onions and other “gas-forming” foods.
📌 Interesting: A 2015 study (Gasbarrini et al.) reported that adding alpha-galactosidase to the diet of IBS patients reduced the severity of bloating within 2 weeks of administration.
People on a plant-based diet
Vegetarians and vegans often consume legumes, nuts, whole grains and vegetables rich in oligosaccharides. These compounds are difficult to digest without additional enzymes.
Alpha-galactosidase allows you to get all the nutrients from these foods without side effects such as gas and discomfort.
📌 F act: Some vegetarians, when faced with regular bloating, mistakenly start avoiding valuable foods, losing important nutrients in the process. Using an enzyme helps keep your diet varied.
Pregnant women (in consultation with a doctor)
Pregnancy is a period when hormonal changes and the pressure of the enlarging uterus on the GI organs can provoke constipation and bloating. During this period, many women become sensitive to kale, legumes and cereals.
Alpha-galactosidase may help manage these symptoms.
⚠️ Important: Any supplements during pregnancy should only be taken after consulting your doctor, especially in early pregnancy.
Table 2. Comparison of GI status with and without enzyme
| Parameter | Without enzyme | With the enzyme alpha-galactosidase. |
|---|---|---|
| Bloating | Often | Rarely |
| Gas formation | Expressed | Minor |
| Feeling heavy | Often | Less frequently |
| Legume tolerance | Low | High |
Safety and accessibility
Alpha-galactosidase preparations are available over-the-counter, usually in the form of capsules or chewable tablets.
They are safe if the dosage is followed and are not addictive. The main thing is to make sure that you are not allergic to the ingredients.
Conclusion
Alpha-galactosidase is a small enzyme with a big effect. It helps bring back the pleasure of your favorite but “complicated” foods while keeping your tummy calm.
Literature
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Di Rienzo, T., D’Angelo, G., & Campanale, M. (2007). “Role of alpha-galactosidase in the treatment of flatulence and abdominal bloating”. Digestive Diseases and Sciences.
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Levitt, M. D., & Bond, J. H. (1970). “Volume, composition, and source of intestinal gas”. Gastroenterology.
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U.S. National Library of Medicine. MedlinePlus: Alpha-galactosidase.
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