Your gut microbiota flourishes when you feed it prebiotics and probiotics. In other words, it needs a source of indigestible fiber. As a result, these good bacteria help in several functions that keep your body healthy and functional.
The Benefits of Eggs for Gut Health
Before we jump to the benefits of eggs, it's essential to know how your gut microbiota works. The human gut microbiota is a fascinating culture of bacteria. It quickly adapts to the diet you're feeding it.
A study showed that those on a plant-based only diet have a different set of bacteria in their gut. Individuals who eat plant-based foods and animal proteins have a more omnivorous gut microbiota. In other words, their gut bacteria digest and absorb both plant-based and animal-based foods.
We'll discuss the advantages of eggs for digestive symptoms, IBS, and IBD later on in this article. For now, here's a general introduction to the benefits of adding eggs to your breakfast for your gut health.
They're Whole Foods:
It doesn't take a scientist to know that eating eggs for breakfast is healthier than processed foods. We've become accustomed to starting our day eating junk or not having breakfast at all. Eggs provide the goodness of all-natural, nutritious foods to wake up to an energizing start.
They're Incredibly Nutritious:
Vitamins, minerals, antioxidants, HDL (healthy fats), and protein; you name it, eggs have it! A single egg has a significant percentage of daily required nutrients. Are you feeling low on energy? Eat an egg.
They're Easy to Digest:
Some foods are hard to digest. Even if it's the simplest ingredient, your body has a hard time breaking down some nutrients than others. Eggs primarily contain protein, meaning your body won't go through the trouble of breaking them down for hours.
Are Eggs Good for IBS and IBD Patients?
IBS and IBD are different conditions, but both have similar symptoms. Both conditions can experience stomach cramps, nausea or vomiting, bloating, constipation, and diarrhea.
IBS is irritable bowel syndrome; in other words, your colon may get triggered by certain factors or foods. As a result, you'll experience these symptoms. Contrastingly, IBD, inflammatory bowel disease, is chronic intestinal inflammation. While no specific causes are identified, researchers think this disease is due to genetic or immune system abnormalities.
Are eggs a recommendable food intake option for IBS and IBD patients? It varies from person to person. Generally, eggs are one of the best foods you can have for both diseases, whether you have IBS or IBD.
Your body can digest them quickly, and they're packed with essential nutrients. Most patients in these conditions are advised to go on a low-FODMAP diet. Eggs fall perfectly in this diet, considering they are mainly protein and low in fat.
In some cases, eggs can further trigger symptoms of IBS and IBD patients. It's rare compared to patients for whom eggs go well with their condition. But if you do notice aggravated symptoms after eating eggs, consult a doctor and avoid them.
Can Eggs Help Relieve Digestive Symptoms?
There's no straightforward answer to this question. It depends on the digestive symptoms the person is experiencing, their case, and the underlying cause. For example, if the digestive symptoms are an outcome of IBS, eggs may or may not suit the patient. Here, you'll need to undergo trial and error to see whether or not eggs work for you.
Diarrhea:
Numerous studies prove that eggs are one of the best foods to consume when having diarrhea. For severe diarrhea cases, you'd want to stick to the BRAT (bananas, rice, applesauce, toast) diet. Afterward, or for less severe cases, you can gradually add easily digestible foods such as eggs.
Diarrhea causes frequent bowel movements and loose or watery stool. Eggs have the property to decrease this bowel movement and help the patient recover more quickly.
Constipation:
When suffering from constipation, stay as far as you can from eggs. Eggs are protein-rich, meaning they contain zero fiber. Hence, eating eggs while you have constipation can aggravate the condition and worsen it.
You need more fiber-rich sources to make passing stool easier in this condition.
Nausea or Vomiting:
Can eggs cure your nauseous state or vomiting episodes? No, but eggs may provide the nutrition you need to regain energy, especially if you're vomiting a lot. You need to know that eggs can also trigger more severe nausea in some people.
That's another indication of egg intolerance. If you and eggs are a match made in heaven, you can eat them to get the essential nutrients in this case.
Stomach Cramps:
There is no link between eggs and healing stomach cramps. Traditional medicinal practices and even modern medicine indicate eggs' benefits for stomach cramps due to their nutrition abundance.
Once again, they are easily digested, so that's a bonus point for when food makes your stomach upset. Eggs can also help relieve painful PMS symptoms.
Can Eggs Be Bad for Your Gut Health?
Not necessarily, but overconsumption may not be wise. Excess amounts of egg consumption can cause numerous health issues, like any other food. Therefore, maintaining a balanced diet is crucial to gaining the health benefits of eggs and steering clear of problematic matters. Here's what happens when you consume more eggs instead of balancing them with other foods:
For the Digestive System
Most of us may have come across the egg-cholesterol fallacy. That's true to some extent, but there are a lot of twists in that plot. Eggs can help with several digestive symptoms, but too many eggs can cause them.
It might be an egg intolerance (more on that, later), or you've overstepped on egg consumption. Here, we'll focus on what excess consumption of eggs means for the gut—eating more than the recommended daily amount of eggs can reverse the positive outcome for the digestive system.
For Choline Reduction
Don't get it wrong; choline is an incredibly beneficial nutrient for your body. It has multiple functions, the most significant of which is the brain's ability to memorize, control muscles, and stabilize mood. Yet, excessive choline reaching the gut is a cause of concern.
The gut microbiome converts choline into TMAO – trimethylamine-n-oxide. Recent studies show high TMAO levels in the blood can lead to a higher risk of cardiovascular diseases. Eggs contain abundant choline, which doesn't reach the gut microbiome and is digested in the intestines instead.
Therefore, you shouldn't worry too much. Nonetheless, if you are susceptible to cardiovascular issues, limit your intake of eggs on a daily and weekly basis.
For Hydrogen Sulfide Reduction
Your gut flora can convert sulfur-containing amino acids into hydrogen sulfide. Not only does hydrogen sulfide cause digestive issues, but it can also compromise your gut barrier.
This gas is detrimental to human health and often leads to gut inflammation. Eggs contain high sulfur-containing acids. If you're susceptible to increased hydrogen sulfide, decrease your egg consumption.
When Should You Avoid Eating Eggs?
You would know that expired eggs are bad and a person shouldn't eat them. If a raw egg floats in a glass of water, it's time to throw it away. There are two other reasons you should avoid eggs, and it's not because you'd rather have pizza for breakfast.
Egg Allergy:
Egg allergies are rare, but it becomes life-threatening if you keep eating eggs, like if you eat gluten and have celiac disease. Stats depict that as many as 2% of children in the US may have an egg allergy in their primary years. Despite a small percentage, food allergies are on the rise.
In egg allergy, eating eggs can trigger an allergic response, mild or severe, depending upon the sensitivity. Symptoms include skin reactions like rashes, nausea, diarrhea, vomiting, difficulty breathing, rapid heartbeat, and a stuffy/runny nose.
If you experience these symptoms after eating eggs, consult a doctor immediately. You will most likely need to keep eggs out of your diet.
Egg Intolerance:
Egg intolerance is when your body can't digest eggs like other foods and triggers symptoms, usually digestive. With egg allergy, your immune system will see eggs as an enemy in the body and fight against them.
You may notice abdominal cramps, bloating, diarrhea, nausea, or vomiting, immediately after eating eggs with an egg intolerance. A medical professional can put you on dietary tests to diagnose whether you have an egg intolerance. Eating eggs won't be a life or death situation for egg intolerant individuals, but it's best to avoid them.
What are the healthiest eggs to eat?
Aren't all eggs the same? Sadly no. The industrialization of eggs has become a booming industry. With the changes in how we get our eggs today compared to a few decades ago, it is best to buy organic pasture-raised eggs.
Or better yet, buy from a local farm in your area. The trend for having your own flock of chickens has increased in the last few years. More people have their chickens on their property and quickly get fresh eggs.
Should You Eat Raw Eggs?
Raw eggs are packed with nutrition. Even a single egg offers an impeccable amount of protein, healthy fats, vitamins, minerals, and antioxidants. However, like medical experts advise against eating raw meat, does the same go out for eggs? You're getting so many nutrients, so what could be the downside?
Studies show that eating raw eggs has three key outcomes that may not be healthy for your body. Here's what you're at risk of when consuming uncooked eggs:
Low Protein Intake:
There's no conclusive research to establish factual findings. Although, one singular study depicted that raw eggs decreased protein absorption compared to cooked eggs. Again, more research is required to prove this fact. To be on the safe side, add another protein-rich source to your diet alongside raw eggs.
Decreased Biotin Intake:
Eating raw eggs might reduce biotin intake relative to cooked eggs, but it doesn't diminish it completely. Raw eggs contain avidin, a type of protein that prevents water-soluble Vitamin B absorption in the intestinal tract.
Alternatively, cooking eggs kills the avidin due to heat. You can still eat raw eggs in balanced amounts and not wipe out biotin absorption in your body.
Bacterial Infection:
A bacterial infection is the most crucial aspect you need to consider when eating raw eggs. Many foods often become susceptible to a bacteria known as Salmonella. The most common Salmonella-infected foods are meat, poultry, and eggs.
Consumption of this bacteria leads to food poisoning, including symptoms like diarrhea, vomiting, fever, and abdominal cramps. Either cook the eggs or buy pasteurized eggs to reduce the possibility of this bacterial infection.
Healthiest Ways to Eat Eggs
There's no correct method to cook eggs and devour them. One might love a fancy omelet. Meanwhile, a simple boiled egg would do for someone else. Again, there's no suitable method, but some cooking methods are healthier than others.
Next time you're grabbing an egg from the fridge, consider cooking it in the following ways. Your gut will indeed thank you for the added nutrients and healthier cooking practices!
- Boiled Egg
- Poached Egg
- Low-Heat Fried Egg or Omelette
Here's what you need to stay away from if you want to eat eggs the healthiest way possible:
Don't Overcook – you'll lose the nutrients.
Don't Use Low-Temperature Oils, such as extra virgin olive oil – you're adding harmful radicals.
Don't Cook Eggs at High Temperatures – you'll lose the nutrients here, too.
Final Take
Eggs are suitable for your gut health and the rest of your body. All you need to be mindful of is eating them in balanced amounts. The recommended intake is one per day and 4-5 weekly.
Not to mention you'll be getting so many nutrients that support a healthy body! Abide by this, and your gut health will be at its best.
She is passionate about helping others understand their body.
The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
She is excited to help & support you on your journey of optimal health and wellness!
