According to 2022 data from the American Gastroenterological Association, an estimated 40 percent of people in the United States have had to pause daily activities at some point in the year prior due to digestive issues. If you’re among them, you likely know how taxing (and sometimes embarrassing) it can be to deal with the likes of bloating, gas, and constipation when you’re simply trying to live your life. Those seeking fast-acting relief might wish to turn to natural digestive aids, such as papain. While it might not be a household name, papain may rightly earn a spot in your supplement lineup if you struggle with digestion.
Keep reading to learn more about papain—including where to find it, its key benefits, and recipe ideas from a registered dietitian.
What Is Papain?
Papain is a naturally occurring enzyme in the latex of unripe papaya. “It’s most abundant in green papayas and it’s also found in the leaves and fruit of the plant,” adds Christiane Matey, MSHS, RDN, an integrative dietitian and the founder of MINT Nutrition in Mooresville, North Carolina.
Per a 2019 entry in Enzymes in Food Biotechnology, papain is a “highly efficient enzyme” that breaks down dietary protein. As such, it’s also been used in industrial settings to make meat more tender.
4 Benefits of Papain
According to Matey, papain offers some impressive health benefits.
1. Aids Digestion and Absorption of Protein
“Due to its enzymatic nature, papain helps break down proteins to aid in digestion and absorb amino acids,” she shares.
2. Promotes Bowel Movements
When you enjoy papaya, you encourage regular, healthy BMs. Papaya helps with digestive motility courtesy of its mild laxative properties, says Matey, which can help those with occasional constipation as well as those with irritable bowel syndrome (IBS) and leaky gut.
According to the United States Department of Agriculture (USDA), one small papaya offers just under 3 grams of dietary fiber, or about 10 percent of the recommended 25 grams per day for women. Fiber famously supports gut health plus digestive function and regularity—yet an estimated 90 percent of women and 97 percent of men in the U.S. don’t meet the daily recommended intake for fiber, per the 2020–2025 Dietary Guidelines for Americans.
3. Offers Antioxidants
Research shows that both papain and papaya juice offer antioxidant effects. Because of this, Matey says that both can help:
- Fight oxidative stress
- Combat inflammation
- Support immune function
4. Accelerates Wound Healing
When applied topically, papain may enhance wound healing. (However, high doses should be avoided to mitigate side effects like potential skin irritation.)
Where to Find Papain
“Papaya is the main source of papain,” says Matey. In case you lack access to tropical fruit or it’s out of season, you can also turn to supplements to experience its benefits for digestive health year-round.
For instance, you can find papain in digestive enzyme supplements like HUM’s bestselling Flatter Me Fiber GLP-1 Booster as well as the original Flatter Me, prebiotic- and probiotic-enhanced Flatter Me Plus, and Flatter Me Extra Strength—all of which contain additional digestive enzymes (including bromelain, found in pineapple) to debloat and break down protein, carbs, and fats.
Papaya Recipes to Support Digestion and Well-Being
In the United States, papayas are generally in season from May through September. To please your stomach and your taste buds alike, be sure to bookmark these RD-developed papaya recipes and put them to use when the time is right.
Papaya Coconut Smoothie
“Loaded with fiber, antioxidants, and flavor, this is a great protein smoothie for a healthy gut to start your day,” says Matey.
Ingredients
1 cup ripe papaya (cubed)
1/2 cup coconut milk or water
1 tbsp ground flaxseeds
1/2 banana
1/2 tsp turmeric
Ice cubes
2 sprigs fresh mint
1 serving of protein powder, like HUM’s Core Strength
Instructions
- Blend all ingredients until smooth.
- Pour into a glass and enjoy immediately.
Vegan Papaya & Avocado “Ceviche”
Tropical vibes abound with Matey’s vegan-friendly take on ceviche. “This fun papaya and avocado ceviche has loads of flavor, fiber, and nutrients including antioxidants, minerals, vitamins C, A, E, K, and folate,” Matey shares.
Pro tip: She says it pairs incredibly well with plantain chips.
Ingredients
- 1 cup ripe papaya (diced)
- 1 small avocado (diced)
- 1 cup cucumber (diced)
- 1/2 cup green onion (finely chopped)
- 1/2 jalapeño, seeded and diced
- 1/4 cup fresh cilantro (chopped)
- Juice of 1 lime
- 1/2 tbsp lime zest
- 1 tbsp tamari
- 1/2 tsp pink Himalayan salt
- 1/2 tsp black pepper
- 1 tbsp extra virgin olive oil
- 1/4 cup pomegranate seeds
Instructions
- In a mixing bowl, combine papaya, avocado, cucumber, green onion, and jalapeño.
- Drizzle lime juice, zest, tamari, and olive oil over the mixture.
- Season with salt and black pepper, then gently toss to combine.
- Garnish with fresh cilantro and pomegranate seeds.
- Let it sit for 5-10 minutes, serve cold.
- Serve chilled as a refreshing appetizer or side dish.
The Takeaway
No matter if you opt for papain supplements, incorporate papayas into your diet, or both, chances are you’ll benefit from digestive relief and other worthy benefits for overall well-being. Since digestive issues are most often multifactorial, it’s worth addressing other aspects of your diet and lifestyle—including but not limited to nutrient diversity, stress levels, and sleep quality—to ensure that you give your gut and digestive system the best odds of thriving.
Papain and Papaya FAQs
What food is rich in papain?
Unripe papayas are the best source of dietary papain. However, you can also get papain via supplements.
Why does my stomach hurt after eating papaya?
Eating papaya shouldn’t hurt your stomach. If it does, it may be because you’re eating too much of it and/or you’re not used to consuming fiber-rich foods. When you increase your intake of high-fiber foods, it’s important to do so slowly, as well as boost water intake to mitigate digestive distress.
Does papain cause constipation?
Papain should typically alleviate—not cause—constipation. However, if you have an existing digestive disorder or other health issues, be sure to consult your physician before integrating papain supplements into your routine.
