What’s the Fuss About Eggs and Constipation?
You might’ve heard that eating too many eggs can cause constipation. Influencers on Instagram claim it too, and the United Kingdom even has a slang term for it – being "egg-bound". But did we get it wrong about eggs and constipation?
Starting with Constipation
Constipation means different things to different people, and there are many different types. Let’s focus on "functional constipation", when people have hard, infrequent, and often difficult-to-pass bowel movements. This constipation isn’t due to a physical blockage of the bowel or from disease.
Is Eating Eggs to Blame?
Several studies link eating eggs with constipation, but not necessarily how you’d think. A 2002 study of 1,699 Japanese residents over 40 found Japanese women who ate eggs at least five times a week were less likely to be constipated. Eating eggs didn’t affect constipation rates in men. The researchers couldn’t explain the difference.
How About Other Evidence?
Laboratory-based experiments looking at how egg proteins are digested in the bowel may offer some clues. When researchers fed constipated rats protein from egg yolk, their constipation improved. This could be due to an egg yolk protein called phosvitin, which retains water around itself in the colon and makes the stool bulkier and easier to pass.
What About Humans?
As far as I’m aware, no specific research involved feeding people eggs to see if this cured their constipation or made it worse. But we know a little about what happens in the gut when people eat eggs. Although eggs are quite digestible, research shows even cooked egg proteins are not completely digested and absorbed in the small intestine. A small amount reaches the colon where it is linked to increased numbers of good bacteria such as Bifidobacterium and Prevotella.
What About Eating Lots of Protein?
Eggs are rich in protein. Could a diet with lots of protein cause constipation? No, protein itself is not to blame, according to research involving adults and children in the United States. Someone eating a diet low in carbohydrate was more likely to be constipated after eating extra protein (the equivalent of an extra two small eggs a day). This is compared with someone eating a moderate amount of carbohydrate.
Kids with Allergies
There’s also a type of functional constipation associated with kids’ food allergies. A study from Greece tested children with chronic constipation to see if they had food allergies. The children found to have food allergies ate a diet without these foods (including eggs) for eight weeks. Constipation improved in most of these children. How are food allergies in children and constipation related? A type of immune cell found in people with allergies – known as mast cells – can affect the bowels. These cells can contribute to bowel muscles not contracting well. Food is less able to move along, leading to constipation.
What Are We to Make of All This?
Overall, there’s no firm evidence that eating more eggs leads to constipation. Provided you eat a diverse diet containing fibre along with your eggs, there should be no increased risk of constipation.
FAQs
- Can eating eggs cause constipation?
- No, there’s no firm evidence to support this claim.
- Is eating too many eggs a problem?
- No, a balanced diet with fibre and protein is key.
- Can food allergies cause constipation in children?
- Yes, in some cases, food allergies can lead to constipation in children.
- How can I prevent constipation?
- Eat a balanced diet with plenty of fibre, stay hydrated, and exercise regularly.
Conclusion
In conclusion, while some research suggests that eating eggs may improve constipation in some cases, there’s no conclusive evidence to support the claim that eating too many eggs causes constipation. A balanced diet with fibre and protein is key to maintaining healthy digestion. If you’re experiencing chronic constipation, it’s best to consult with your doctor to rule out any underlying health issues.
