Eggs are an essential part of a healthy, balanced diet. They are versatile, cheap, and readily available. They contain excellent amounts of protein, vitamins, and other essential nutrients. They are easy to cook and eat.
However, some people complain that eating eggs causes constipation and bloating and excess gas production.
Do eggs cause constipation?
Eating too many eggs can cause constipation indirectly.
Eggs and constipation
One of my clients told me that she has been giving hard-boiled eggs to her toddler, usually once or twice a day. She is concerned that the child is always constipated. She thinks it is due to the boiled egg and wants to stop giving it.
I explained that eggs are not constipating. However, eating too many eggs can indirectly cause constipation.
Constipation is one of the most common digestive problems in the United States and other parts of the world. Constipation occurs when the stools are hard, dry and difficult to pass.
Constipation can happen for many reasons. When food moves through the digestive tract, the colon absorbs water. The slower the food moves through the digestive tract, the more water the colon will absorb. When the water content of the stools reduced, the stools will become harder and difficult to pass.
The fiber in our diet help retain water in the stools. It makes the faces soft, bulky and easy to pass. We need certain amounts of fiber in our diet to get a smooth bowel movement. If your diet doesn’t contain enough fiber, you will get constipation.
Vegetables, fruits, and grains are good sources of fiber. While eggs contain many essential nutrients, they do not contain fiber. When you add too many eggs, overall you will get less fiber in your diet.
Boiled eggs are filling. The main reason for that is egg whites contain high-quality protein. If you eat one egg, you will feel full in the stomach for many hours. So, think about what will happen if you give eggs twice a day to your toddler. The child may not feel hungry. Giving fiber-rich food is difficult when your child is not hungry.
Ultimately, there is not enough fiber in the diet, which is the cause of constipation.
Do eggs cause gas?
The intestine normally contains gas that rapidly passes through the small intestine to the large bowel. The amount of gas that is normally present is dependent on the effects of colonic bacteria on the undigested food that reaches the colon.
If you are intolerant to certain foods, you will pass more gas. The sulfur in the eggs can help produce foul-smelling gas when you are intolerant to certain foods.
So, do I need to avoid eggs?
No, you don’t need to avoid them. They should be part of a balanced diet. You can eat an egg every day. More than that is not good. Include a variety of foods in your diet, such as grains, nuts, fruits, and vegetables.
Is eating raw eggs good?
Eating raw eggs is not recommended. It can cause Salmonella food poisoning that can cause diarrhea and vomiting. You should always thoroughly cook poultry products including eggs before eating.
What about cholesterol?
Eggs have significant amounts of cholesterol. However, the cholesterol in eggs has almost no effect on your blood cholesterol levels. Your cholesterol levels are more influenced by the saturated and trans-fat you eat.
Other causes of constipation in children
Constipation is quite common in toddlers. Bad dietary habit is the main cause of it. However, there are other causes for constipation in children such as improper toilet training, emotional deprivation, and anal fissure. So, you can’t always blame the eggs for constipation.
Constipation in children can be due to some organic causes, such as underactive thyroid, anal fissure, and Hirschsprung’s disease. So, consulting a doctor may be appropriate if your child has chronic constipation that is not responding to simple remedies.
Bottom line:
Eggs are a very good source of high-quality protein and vitamins. They are rich in selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper. Egg yolks contain fat and fat-soluble vitamins A, D, E, and K.
Eating and egg a day with vegetables and fruits helps keep you healthy. Don’t avoid eating eggs due to the fear of constipation.