At Amchara, our mission is to empower you to take control of your health journey through informed, evidence-based, and personalised support, to help you Change for Good.
Whether you’re looking to ease digestive symptoms, support blood sugar, or just give your pancreas a rest, we’re here to guide you with evidence-based information.
In this article, we explore the causes of pancreatic inefficiency and offer holistic lifestyle changes to help you optimise its function naturally.
What does your pancreas do?
The pancreas is a small but mighty organ that plays a large role in your digestion and blood sugar regulation. It is also part of a wider system that reflects your lifestyle patterns. Stress, nutrition, and lifestyle choices are factors that can contribute to pancreatic dysfunction.
Your pancreas plays a dual role in the body, by producing enzymes to help digest your food (exocrine function), and hormones like insulin that regulate blood sugar (endocrine function). When the pancreas becomes inflamed, overworked, or inefficient, it can disrupt both digestion and metabolic balance.a
What is pancreatic inefficiency?
Pancreatic inefficiency, or exocrine pancreatic insufficiency (EPI), happens when the pancreas does not produce enough digestive enzymes to properly break down your food. This can lead to poor nutrient absorption, digestive discomfort, and, over time, nutritional deficiencies.
The pancreas also exerts an endocrine role – releasing insulin and glucagon to help regulate blood sugar – so any disruption can affect both your digestive and metabolic health.
What causes pancreatic damage or inefficiency?
Several triggers can impair pancreatic function, many of which stem from modern-day lifestyle habits.
Long-term stress can suppress your digestive system, including pancreatic enzyme secretion. The sympathetic nervous system (‘fight or flight’ mode) deprioritises digestion, contributing to reduced output of enzymes. This can be problematic if you regularly eat on the go, under pressure, or in emotionally heightened states.
Regular alcohol intake is a contributor to pancreatic inflammation and, in severe cases, can lead to chronic pancreatitis, a progressive, inflammatory condition that impairs pancreatic function.
Highly processed foods, refined sugars, trans fats, and artificial additives can increase inflammation in the pancreas. Diets lacking in fibre, plant diversity and healthy fats can also deprive the pancreas of the nutrients required to function optimally.
4. Gallstones and bile duct issues
The pancreas and gallbladder share a drainage system. Blockages such as gallstones can cause pancreatic enzymes to back up into the organ, potentially triggering inflammation and damage.
5. Autoimmune conditions and cystic fibrosis
Pancreatic inefficiency can result from autoimmune destruction or genetic conditions like cystic fibrosis that affect mucus production and enzyme flow.
Common symptoms of pancreatic inefficiency
If you have reduced pancreatic function, you may experience these symptoms:
- Bloating and gas
- Loose, oily, or floating stools
- Unexplained weight loss
- Fatigue after meals
- Nutrient deficiencies (particularly fat-soluble vitamins A, D, E and K)
If you’re noticing these signs, it’s important to speak to a healthcare practitioner for assessment, which may include stool testing for enzyme levels or imaging to assess inflammation.
9 ways to support your pancreas naturally
At Amchara, we believe in taking a holistic and personalised approach to your health – addressing the root cause of imbalance with evidence-based, functional interventions tailored to your individual health circumstances.
If you’re looking to support your pancreatic health, here are seven evidence-based lifestyle changes to help you manage and improve your pancreatic health naturally.
Here are 9 evidence-based lifestyle shifts that can help you manage and even improve your pancreatic health naturally.
Digestion starts in the mind. Eating slowly, chewing thoroughly, and avoiding distractions can activate the parasympathetic nervous system (‘rest and digest’), helping the pancreas to release enzymes effectively. Our modern lives encourage fast, distracted eating, which can place unnecessary strain on your pancreas.
When you eat in a calm, mindful state, your body enters ‘rest and digest’ mode, allowing the pancreas to release enzymes effectively.
When you are eating, sit down without distractions (phones off, TV off), take 3 deep breaths before eating, and chew each bite thoroughly (aim for 20-30 chews).
This simple practice can reduce bloating, enhance enzyme release, and support overall digestive ease.
2. Reduce processed foods and sugar
Opt for whole, minimally processed foods and cut back on sugar, which burdens the pancreas and contributes to inflammation.
Diets high in refined sugar, white flour, and trans fats burden the pancreas and contribute to inflammation. Over time, this can lead to conditions like insulin resistance or pancreatitis.
Your pancreas thrives on foods that are nutrient-dense, anti-inflammatory, and rich in fibre.
Choose complex carbohydrates, healthy fats, and high-fibre vegetables to stabilise your blood sugar and support overall digestive health. Swap sugary snacks for fresh fruit or a handful of nuts, and cook with whole food ingredients such as whole grains, legumes and vegetables. Try using natural sweeteners like raw honey or stevia instead of sugar, but only sparingly.
3. Incorporate digestive enzyme support
Supplementing with digestive enzymes, particularly lipase, protease, and amylase, can offer short-term relief for symptoms of enzyme insufficiency, especially if your diet has been lacking or if you’ve had a history of digestive issues.
If you experience symptoms like bloating, gas, or oily stools, you may not be producing enough pancreatic enzymes. In these cases, supplementing with high-quality digestive enzymes can help improve nutrient absorption and reduce discomfort.
Consult a qualified health practitioner for personalised enzyme recommendations.
4. Anti-inflammatory foods
Inflammation plays a central role in many pancreatic issues. Reducing inflammation through food is one of the most powerful tools you have. A diet rich in natural anti-inflammatories can ease symptoms and encourage healing.
Add anti-inflammatory curcumin (found in turmeric), and ginger to your meals to help modulate inflammation in the pancreas. Choose omega-3 rich foods like wild salmon, flaxseeds, chia seeds and walnuts. Focus on colourful vegetables, especially greens, beets, and carrots.
Reducing or eliminating alcohol intake can significantly reduce the risk of chronic pancreatitis and allow the pancreas to heal. If alcohol plays a role in your social life, consider alcohol-free alternatives or mindful drinking strategies.
Alcohol is a major irritant to the pancreas. Chronic or even moderate intake can lead to inflammation, enzyme dysfunction, and in some cases, pancreatitis. Reducing your alcohol intake gives your pancreas the space to recover and repair.
Choose non-alcoholic alternatives when you are at social events such as kombucha, or mocktails. Aim for alcohol-free days during the week. If alcohol has been part of your coping routine, consider emotional wellness tools like journaling or therapy.
6. Support your gut health
A healthy microbiome is the foundation for optimal digestion and reduces the burden on your pancreas. Include fermented foods like kefir, sauerkraut, or miso, and prebiotic-rich foods like garlic, leeks and bananas.
Your gut and pancreas are closely connected. A healthy microbiome can reduce inflammation and support optimal enzyme activity. Poor gut health, on the other hand, may increase the burden on your pancreas.
Include fermented foods like sauerkraut, kefir, kimchi, and miso. Eat prebiotic-rich foods: leeks, onions, garlic, asparagus, and bananas. Try to limit antibiotics and consider taking a quality probiotic if you do have to take antibiotics.
7. Consider intermittent fasting
Giving your digestive system regular breaks can reduce pancreatic workload and allow the body time to repair. Intermittent fasting, when done under guidance, may be a supportive tool in reducing inflammation and supporting insulin sensitivity.
Constant snacking or eating late at night can keep the pancreas working overtime. Fasting periods between meals allow your digestive system time to reset and repair.
Stick to regular meal times and avoid snacking. Finish your last meal at least 2–3 hours before bedtime. Consider intermittent fasting, as appropriate for your health circumstances.
Chronic stress can exacerbate EPI symptoms and impact overall digestive health. Try implementing stress-reduction techniques like mindfulness, meditation, or yoga which can be beneficial.
Adequate hydration supports the transport of nutrients in your body, the production of enzymes, and overall digestion. To ensure you have an adequate daily water intake, keep a bottle of water with you to drink from frequently. If you find water boring, add a slice of lemon or a mint leaf, and incorporate herbal teas.
Takeaway
If you’re struggling with digestive issues, blood sugar imbalances, or symptoms of pancreatic inefficiency, our team at Amchara can help. Our Personalised Health Retreats and at-home detox packages are designed to give your body and mind the tools and space you need to improve your health and wellbeing.
We combine functional medicine, nutritional therapy, and supportive diagnostics to help you get to the root of your health concerns, including digestive dysfunction.
Our Personalised Health Retreats and At-Home Detox Programmes are designed to support you in addressing the root causes of imbalance. We are here to help you Change for Good.
