Most of us incorporate eggs into our morning breakfast routine, but will they help you poop? I’ve done some research and here is the truth.
According to WebMD, eggs won’t make you poop but instead may result in constipation. This is because they contain no fiber and contain saturated fats and protein, which can cause intestinal blockage.
Keep reading to find out how eggs can make you constipated, and what you can do to avoid it.
Do Eggs Make You Constipated?
By looking at the content of eggs, it appears that eggs are a lot more likely to result in constipation rather than increased pooping for most people. One of the main reasons behind this is the fact that eggs have no fiber whatsoever, and fiber is vital for maintaining healthy bowel movements.
Eggs also contain saturated fat, which is associated with increased constipation, according to the journal Neurogastroenterol Motility and several others. With that being said, here is how you can enjoy eggs and prevent constipation.
How To Avoid Constipation While Eating Eggs
Enjoy eating eggs but hate how they back you up? Here are ways you can enjoy your eggs while avoiding constipation.
Moderation is Key
Most people who consume eggs probably have very little adverse side effects on their bowel movements, and this is likely due to the fact that they eat a balanced diet!
If you eat lots of eggs at a time you may be getting full, but you are receiving absolutely no fiber. This can really throw off your balance of fiber and this is the number one most common cause of digestive problems such as constipation and even diarrhea.
If you are someone who eats loads of eggs for breakfast then it may be a good idea to balance this by adding in some good high-fiber sources on the side such as:
- Whole grain toast
- Whole wheat pancakes and waffles
- Blueberries (drizzle them on top of waffle or pancake)
- Spinach (add it into an omelette if you like)
That being said, diarrhea has been reported after consuming eggs. But, are the eggs really to blame? Keep reading to find out!
Can Eggs Cause Diarrhea?
If you have experienced diarrhea after consuming an egg-based dish, the chances are that the eggs may not have been cooked properly. If the eggs were contaminated with the Salmonella bacteria, you d stand a good chance of contracting a dangerous infection!
This is especially true for young children or elderly people, or anyone who has an immune system that is compromised. In fact, Salmonella can even be life-threatening for these people.
How Can You Prevent This From Happening?
To decrease your chances of becoming infected with Salmonella, the Centers for Disease Control and Prevention advise that you buy only eggs that are pasteurized and consume products that are egg-based. Purchase eggs only from stores that keep them refrigerated and keep them in conditions 40 degrees Fahreinheit or cooler when at home.
Always throw away dirty or cracked eggs, and make sure that, after handling raw eggs, that you scrub all utensils, countertops, and cutting boards with a generous amount of soap and water.
How Do Eggs Affect Certain People?
While fresh eggs may be relatively harmless for most healthy people on a balanced diet, there are people with certain conditions that may experience adverse reactions to eggs as a result. They include the following:
People with Egg Allergies
If eggs regularly turn your stomach upside down, you may actually have an allergic reaction to the egg’s proteins. Simply explained, your body believes the proteins are invaders, and releases chemicals to stop them. These well-meaning chemicals trigger an allergic reaction, and this is often stomach pains and diarrhea.
Severe reactions can result in anaphylaxis, which is a life-threatening emergency that affects your breathing. If you suspect you have an allergy to eggs, it is highly recommended that you consult your doctor to get to the bottom of it.
Some professionals may conduct a bite test, where you take a few bites of an egg and they closely monitor your reactions. If anything bad happens, medical personnel will be at your side to handle everything.
People with Egg Intolerance
Food intolerances are more common than you think, and many people have some degree of food sensitivity. Eggs are an ingredient in many types of food, and are even used when processing certain types of beverages. It’s not surprising that people have developed a negative response after egg consumption!
A food intolerance generally affects the digestive system or metabolism. This is only temporary, but it can cause some unpleasant symptoms such as nausea, vomiting, or an upset stomach. However, it is not life-threatening. Symptoms can include:
- stomach cramps
- skin rash
People With IBS
Irritable bowel syndrome (IBS) is actually considered a milder sensitivity when compared to a food allergy, according to Dr. Mark Hyman of the Cleveland Clinic. Despite it being milder, the side effects are still very uncomfortable. IBS symptoms can include:
- gas and bloating
- stomach distension
Although IBS can have various triggers, most episodes are caused by food allergies or small intestine bacterial overgrowth. Eggs are a well-known trigger for IBS, along with a plethora of other food types.
The best thing to do in a case like this would be to consult a dietician and have a targeted treatment plan based on the patient’s specific dietary requirements so you can avoid any nasty bouts of IBS.
Can Eggs Be Good For IBS?
While eggs can very well be a trigger for IBS, this does depend on the symptoms you are experiencing as a result of the IBS:
If you have constipation
If your symptoms are abdominal pain and constipation, eggs can worsen IBS. Since eggs are packed with proteins, they may exacerbate symptoms and cause even more pain, blockage and discomfort.
So, if you have constipation as a result of IBS, rather avoid eggs altogether and see your doctor.
If you have diarrhea
If you are experiencing diarrhea as a result of IBS, eggs can actually help you bind up your stools and bowel movements.
FODMAPs are a group of carbohydrates that can make IBS worse, and cause your body to release gas, thereby causing bloating and triggering symptoms. For some, avoiding foods high in FODMAPs can significantly improve their symptoms.
Eggs are actually on the list of foods that you are allowed to eat while following a low-FODMAP diet. This is because they are rich in proteins and nutrients and low in fermentable carbohydrates (FODMAPs). This means you are much less likely to experience adverse symptoms.
Try This Egg Elimination Diet
If you really want to get to the root of the problem, and determine if you do suffer from a food allergy to eggs, you can always try the egg elimination diet.
This involves you completely eliminating eggs from your diet for two to four weeks, and keeping a food diary. The doctor will keep a close eye on your symptoms, and if eggs are the culprit, your symptoms should gradually disappear by the end of the testing period.
The doctor may slowly introduce eggs back into your diet, and if symptoms reappear, then you know eggs are your culprit.
Eggs can be a delicious, protein, and nutrient-packed addition to your diet, so long as you are aware of any possible interactions you may have with it. If you do experience any adverse reactions after eating an egg breakfast, also bear in mind that it could also be due to other foods you ate with the eggs!
Lastly, if you do suspect you have an aversion to eggs and you wan to try the egg elimination method, make sure you do it under medical supervision.