Eggs don’t usually cause constipation. But if you eat too many, you might eat less fiber which can lead to hard stools. It also happens if you eat eggs with fatty foods like sausage and hash browns. The saturated fats will slow down intestinal motility, causing constipation. For better bowel movements, eat eggs with high-fiber foods like veggies and whole grains. Staying hydrated with tea or water will also prevent constipation.
In America, eggs are a staple. The classic breakfast wouldn’t be complete without it! It’s also used in baked goods, cooking, and more.
Many people think that eggs cause constipation. This is a condition marked by pain, bloating, and cramps. You might also have as little as three bowel movements per week. When you do pass stool, it can be extremely uncomfortable and painful.1
So, do eggs cause constipation? Not really. Constipation can be caused by a lot of things. However, eggs aren’t a common reason. If you think eggs give you constipation, it might actually be one of these three reasons.
1. Low Fiber Intake
Are you eating enough fiber? If not, you’ll be prone to constipation. Fiber keeps stools soft, making it easier to pass a bowel movement.2 Eggs have zero fiber. Yet, they’re extremely filling because of their high protein content. If you eat too many eggs, you’ll be less likely to eat other foods, causing your fiber intake to decrease. To prevent constipation, eat eggs in moderation – just like any other food. The key is to pair them with high-fiber foods like spinach or whole wheat bread.
2. High Saturated Fat Intake
Eating lots of saturated fat will cause constipation.3 Fortunately, one large egg only has 1.6 grams. Most of the fat in eggs is actually good for you. A large egg has 2 grams of monounsaturated fat and 0.7 of polyunsaturated fat.4 But, it matters what you eat with eggs. In America, they are often paired with greasy fatty foods like sausage and bacon. A high-fat diet can disrupt proper digestion.5 Again, eggs shouldn’t cause constipation if they’re eaten with healthy foods. Pair eggs with salmon, baked sweet potato, or veggies.
3. Liquid Intake
You should also consider what you’re drinking. Often, eggs are washed down with coffee or milk, two popular breakfast beverages. In some people, coffee upsets the gastrointestinal system.6 For others, dairy causes abdominal discomfort. This is especially true if you have a lactose intolerance.7 Swap out coffee for tea, and trade dairy milk for soy, coconut, or rice milk. These small changes may help your constipation.
Despite these reasons, keep in mind that everyone is different. We all have certain foods that bother us. If eggs still make you constipated, don’t ignore it. You might be sensitive or intolerant. If so, eat fewer eggs or avoid them completely.
References [ + ]
|1, 2.||↑||Symptoms & Causes of Constipation. National Institute of Diabetes and Digestive and Kidney Diseases.|
|3, 5.||↑||Taba Taba Vakili, S., Behtash Ghazi Nezami, Akshay Shetty, Veerappa K. Chetty, and Shanthi Srinivasan. “Association of high dietary saturated fat intake and uncontrolled diabetes with constipation: evidence from the National Health and Nutrition Examination Survey.” Neurogastroenterology & Motility 27, no. 10 (2015): 1389-1397.|
|4.||↑||Basic Report: 01129, Egg, whole, cooked, hard-boiled. United States Department of Agriculture.|
|6.||↑||Papakonstantinou, Emilia, Ioanna Kechribari, Κyriaki Sotirakoglou, Petros Tarantilis, Theodora Gourdomichali, George Michas, Vassiliki Kravvariti, Konstantinos Voumvourakis, and Antonis Zampelas. “Acute effects of coffee consumption on self-reported gastrointestinal symptoms, blood pressure and stress indices in healthy individuals.” Nutrition journal 15, no. 1 (2016): 26.|
|7.||↑||Lactose intolerance. MedlinePlus.|