Do Eggs Cause Constipation? What Can You Do To Prevent It?

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. You might also have as few as 3 bowel movements per week. When you do pass stool, it can be extremely uncomfortable and painful. You may also experience pain, bloating, and cramps.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 3 reasons.

1. Having Low-Fiber Foods With Eggs Can Cause Constipation

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.

[pullquote]Pair your eggs with high-fiber foods like whole wheat bread or spinach.[/pullquote]

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. Eating Saturated Fats With Eggs Can Cause Constipation

Eating lots of saturated fat will cause constipation.³ Fortunately, one large egg only has 1.6 g. Most of the fat in eggs is actually good for you. A large egg has 2 g monounsaturated fat and 0.7 g polyunsaturated fat.⁴

[pullquote]Eggs shouldn’t cause constipation if they’re eaten with healthy foods. Pair eggs with salmon, baked sweet potato, or veggies.[/pullquote]

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. Drinking Coffee And Milk Along With Eggs Can Cause Indigestion

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

[pullquote]Try replacing coffee with tea and dairy milk with soy, coconut, or rice milk. This may reduce indigestion symptoms.[/pullquote]

For others, dairy causes abdominal discomfort. This is especially true if you have a lactose intolerance.⁷ Swap coffee with 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.