Digest Better: How to Combine Prebiotics, Digestive Enzymes & Phytonutrients for Total Gut Health
- Jaime Hernandez
- Jul 25
- 4 min read
Digest Better: How to Combine Prebiotics, Digestive Enzymes & Phytonutrients for Total Gut Health
Every time you eat, your body goes to work breaking food down into usable energy, nutrients, and fuel. But without the right internal support, even the healthiest meals can leave you bloated, tired, or malnourished.
That’s where digestive enzymes, prebiotics, and phytonutrients come in.
Together, these tools supercharge your digestion, optimize absorption, and feed the ecosystem of bacteria that make up your gut microbiome. In this post, you'll learn:
What digestive enzymes, prebiotics, and phytonutrients are
How to combine them for best digestion of protein, carbs, and fats
The best whole food sources
Strategic meal ideas
When supplements may help
How this trio supports your 11 major organ systems
🔗 Supplement support from:👉 Thorne Supplement Store👉 Health and Exercise Prescriptions
🔍 What Are Digestive Enzymes?
Digestive enzymes are proteins that break down the macronutrients—proteins, carbs, and fats—so your body can absorb and use them.
🔬 Key Enzymes:
Enzyme | Function | Found In |
Protease | Breaks proteins into amino acids | Pineapple (bromelain), papaya (papain), fermented foods |
Amylase | Breaks carbs into sugars | Bananas, sprouted grains, raw honey |
Lipase | Breaks fats into fatty acids | Avocados, kefir, coconut |
💡 Tip: Enzymes from raw and fermented foods help “pre-digest” meals, lightening the load on your pancreas and stomach.
🌿 What Are Prebiotics?
Prebiotics are special fibers and plant compounds that nourish your beneficial gut bacteria. A well-fed microbiome is key to digestion, immunity, and mood.
🌱 Top Prebiotic Foods:
Raw garlic & onions
Leeks
Asparagus
Chicory root
Green bananas
Apples (with skin)
Jerusalem artichokes
🌈 What Are Phytonutrients?
Phytonutrients are natural compounds found in colorful plant foods that:
Support cellular repair
Reduce inflammation
Feed your gut flora
Strengthen your immune system and metabolism
Think of phytonutrients as cellular defenders that help every organ system thrive.
🍎 Top Phytonutrient Groups & Sources:
Group | Benefit | Top Foods |
Flavonoids | Anti-inflammatory, blood vessel health | Berries, onions, apples |
Carotenoids | Vision, skin, antioxidant | Carrots, sweet potato, kale |
Glucosinolates | Detox, anti-cancer | Broccoli, Brussels sprouts, cabbage |
Ellagic acid | DNA repair, gut health | Pomegranate, strawberries |
Lignans | Hormone balance | Flaxseeds, sesame seeds |
Resveratrol | Anti-aging, cardiovascular | Grapes, blueberries, red cabbage |
Anthocyanins | Brain & heart support | Blueberries, cherries, blackberries |
🧬 Digestive Health Trinity
🌀 Enzymes → Break down macronutrients🌿 Prebiotics → Feed gut flora🌈 Phytonutrients → Defend and repair cells
"Synergistic digestion starts with whole foods that activate, feed, and protect your system."
🥗 How to Combine All 3 for Total Digestive Power
Strategic meals that include all three digestive allies improve breakdown, increase nutrient uptake, and reduce bloating.
🥣 Sample Meal Combo #1: Tropical Smoothie Bowl
Pineapple (bromelain, protease)
Green banana (resistant starch, prebiotic)
Kefir (lipase, probiotics)
Blueberries + chia seeds (anthocyanins + lignans)
🥗 Sample Meal Combo #2: Detox Power Bowl
Grilled salmon (protein)
Avocado (healthy fat + lipase)
Steamed broccoli (glucosinolates + fiber)
Raw onion & pomegranate seeds (prebiotics + ellagic acid)
🥙 Sample Meal Combo #3: Mediterranean Lunch Plate
Lentils + hummus (fiber + amylase support)
Raw garlic + cucumber salad (prebiotics + hydration)
Red cabbage + olives + olive oil (resveratrol, carotenoids)
🧠 Meal Builder Grid
Category | Choose One |
Enzyme-Rich | Pineapple, kefir, papaya, vinegar |
Prebiotic | Leeks, onions, banana, asparagus |
Phytonutrient | Berries, leafy greens, flaxseed |
"Mix and match to create gut-friendly, vibrant meals."
⏱️ Timing & Tips
Eat raw enzyme foods before or during meals
Include prebiotics daily, ideally raw or lightly cooked
Rotate phytonutrients by color: “Eat the rainbow”
💊 When to Supplement
Even with the best food, certain conditions make supplementation useful:
Bloating after meals
Fat malabsorption (greasy stools)
Low stomach acid
After antibiotics or gallbladder removal
🌟 Recommended Supplements:
Product | Benefit | Link |
Protease + Lipase + HCl for digestion support | 🔗 | |
Replenishes and protects gut flora | 🔗 | |
Gentle prebiotic fiber to feed microbiome | 🔗 |
🧭 Daily Plan to Support Digestion + Organ Systems
🌅 Breakfast
Smoothie: Kefir + blueberries + green banana + flaxseed
Optional: 1 capsule Bio-Gest
🕛 Lunch
Salmon salad with avocado, onions, sweet potato
Side of sauerkraut
Green tea (rich in catechins)
🌙 Dinner
Lentil curry with garlic, leeks, and spinach
Turmeric roasted cauliflower
Fresh pomegranate
📊 Digestive Layer System
1. Enzymes – Digest proteins, carbs, fats 2. Prebiotics – Feed microbes3. Phytonutrients – Protect cells and regulate inflammation 4. Probiotics – Reinforce diversity
"Each layer supports the next—don’t skip the foundation."
🧘 Why This Matters for Your 11 Organ Systems
A gut-powered meal plan improves:
Brain function – via the gut-brain axis
Immune resilience – 70% of your immune cells are in your gut
Liver detox – supported by cruciferous and fiber-rich foods
Hormone regulation – especially via phytonutrients like lignans
Skin clarity & energy – through better nutrient absorption
🧾 Final Takeaways
✅ Digestive enzymes break food down✅ Prebiotics feed your gut garden✅ Phytonutrients defend and repair at the cellular level✅ Together, they support digestion and your whole-body vitality
📌 Share This With Your Gut Health Community
“Your gut doesn’t just digest food—it powers your brain, skin, energy, and immune system. Feed it what it needs to thrive.”
Thank you for your time and energy...Be well.
Jaime Hernandez
Bellingham, Washington
1031 North state suite 108
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