Eggs are super rich in protein and other significant nutritious elements like vitamin A, vitamin D, and vitamin B. They are also a source of choline, vitamin B12, Vitamin E, iron, and riboflavin. 

Compared to other sources of proteins like legumes and meat, eggs are readily digestible.

So, in case you are wondering, are eggs good for gut health? The answer is “Yes, the inclusion of eggs in your diet helps to keep your digestive tract healthy”.

According to scientific studies, balanced egg consumption also leads to an increase in gut microbiota. It works to improve vascular and intestinal function. At the same time, lowering the risk of developing other metabolic disorders. 

What are Eggs?

Be it a scrambled egg, a boiled or poached egg. All forms of eggs provide a natural source of nourishment rich in proteins and other essential vitamins and minerals. 

Since eggs come packed with nutrients, tIt is why eggs are a significant part of a balanced diet. Consuming an egg daily during your breakfast is considered a much healthy option.

You get about 370 kilojoules of energy by just eating one boiled egg. This is half of consuming a bowl full of cereal that doesn’t have any protein content.  

The Truth about Eggs

Not too long ago, eating eggs in your daily diet was considered a diet suicide. This led to many people limiting their egg intake, while some stopped altogether due to the fear of heart diseases.  

But this myth related to eggs was debunked by a much newer study. This study disassociates any link between eggs with heart diseases or stroke.

Also, parallel to this misconception, many people reduce egg intake only because of the fear of inflammation or gut health. Contrary to this belief, eggs are not bad for your gut.

Though, some people do suffer from gas problems after consuming eggs. This may be due to the high sulphur content found in eggs. 

Especially when suffering from acute diarrhea, eggs are much more tolerable than consuming meat or nuts. 

Eggs are also linked to being a root cause of allergies containing a slightly higher histamine content. This can cause an intolerance towards the consumption of eggs, which many people tend to outgrow during childhood. 

But, if you have an egg intolerance. It is an excellent practice to get your medical practitioner’s advice before adding eggs to your diet. 

What is the Link Between Eggs And Gut Health? 

Scientists have recently started exploring the link between eggs and the microbiome present in our gut. As a part of our normal digestive process, some nutrients get absorbed in the small intestine. 

While the rest go to the colon, where the microbiome further converts them into essential elements for human health. Trimethylamine-n-oxide or TMAO is considered a high-risk factor behind heart disease. 

People with a high level of TMAO tend to have higher chances of heart attack than those who don’t. Some microbiomes help convert choline and carnitine into TMA or trimethylamine.

This then goes to the liver, where it is then converted to TMAO. Eggs are a natural source of a lipid-soluble form of choline and do not lead to an increased level of TMAO.

Instead, eating meat may lead to an increased rate of TMAO. Eggs also provide a source of nutrition to people suffering from Inflammatory Bowel Disease (IBD). 

During a disease flare-up, many patients suffer from pain and diarrhoea. This may limit their dietary options. But since eggs are good for gut health and tolerable in such cases preventing patients from preventing malnutrition. 

Are Eggs Good For Gut Health Read Eggs and Gut Benefit

Are Eggs Good For Gut Health?

The kind of bacteria found in your gut tends to get different daily. This solely depends upon the food you consume. 

Even though eggs don’t have any fibre content. They are still get considered good for gut health as they improve intestinal and vascular function.

This is mainly because eggs contain Omega 3, which increases good bacterial activity in the gut. Eggs also include vitamin D and amino acids that help reconstruct cells.

Nutritional Benefits Of Eggs 

As we all know, Eggs come packed with the most nutritional and mineral elements. Here are some health benefits of eggs to get you started on eggs.

Natural Source Of Choline 

Choline is a micronutrient that aids in the construction of cell membranes. It works to keep a healthy nervous system and keeps brain health in check.

A single boiled egg is enough to cover about 27% of your body’s daily choline requirement. It is also a healthy source of protein, containing all nine forms of amino acids. 

Help Increase Good Cholesterol 

Though, eggs may have a higher cholesterol content. But, their consumption doesnt have a significant impact on your overall cholesterol levels. 

Instead, eggs contain an excellent cholesterol content that helps reduce the risk of a heart attack. Eating an egg daily help lessen the risk of stroke and heart attack.

Support Eye Health 

Eggs are also rich in antioxidants, including lutein and zeaxanthin, that help support eye health. Due to old age, many people suffer from eyesight deterioration and can develop disorders such as cataracts.

Eggs are also rich in vitamin A, a critical vitamin for improved eyesight.

Encourage Weight Management 

The protein content in eggs gives a more fulfilling feeling than consuming foods with carbohydrates. Proteins also increase your metabolism, encouraging your body to burn more calories. 

A breakfast rich in eggs will give you sustenance for a longer time. You will feel less hungry than eating foods with a higher sugar and carbohydrate content. 

Help Build Muscle Mass

Proteins help build muscle mass by allowing you to conserve energy to make a significant muscle mass. A diet rich in proteins containing eggs is recommended for people who are building muscles.

Furthermore, eating eggs after a strenuous workout session helps to replenish energy and aid in healthy muscle growth. 

Importance of gut health

The body absorbs essential nutrients in the gut that further enter the bloodstream to provide important nutrition. This only happens when you have a healthy digestive system. 

A healthy digestive system has a sufficient amount of good bacteria and immune cells to fight against viruses. It also has an established link with the neural system of the body to help maintain overall health and well-being. 

The gut microbiome helps construct a robust and healthy foundation for digestion. About eighty per cent of the immune system depends totally upon your gut health.

The kind of bacteria found in your gut tends to get different daily. This solely depends upon the food you consume. 

So, in case there is an issue with your gut health. Then your hormones and the immune system won’t work as it is supposed to. 

Doctors recommend a balanced diet to help control microbiome levels by eating healthy. 

Are Eggs Safe To Eat By Everyone? 

Eggs, if consumed raw, may lead to Salmonella food poisoning. Many doctors advise against eating raw eggs for children and pregnant women. 

But, due to the change in the guidelines by the Food Standards Agency (FSA). You can safely consume lightly cooked eggs produced under the Food Standards Agency (FSA) guidelines.

Furthermore, eggs are considered a common allergen, especially for children. But, many children tend to outgrow this allergy as they grow up. 

But, if you still get an allergic reaction after consuming eggs, it’s better to avoid eating eggs altogether. 

What is the Link Between Eggs And Heart Health?

But, at the same time, eggs are known to have a high cholesterol content. Historically, many people used to limit egg intake to protect against heart diseases. 

It is where the confusion arose and made people question whether eggs were considered as healthy or not. According to nutritionists, there is no particular category of good foods or bad foods.

It all depends upon how you keep your diet balanced accordingly. According to the latest studies, consumption of eggs has a relatively neutral relationship with heart diseases. 

The consumption of trans or saturated fat instead of eggs leads to high cholesterol levels. These fats come in butter, coconut oil, palm oil, and lard.

Let’s Summarize; Are Eggs Good for Gut Health?

Eggs are the most important and versatile ingredient that you can use for cooking and baking. But, the role of eggs in our daily diet is so much more than using them as an ingredient for cooking. 

Due to the myths and misconceptions attached to egg consumption may make you question; “Are eggs good for gut health?” But the good news for you is that eggs do wonders for your gut health and digestive tract. 

Eggs play an essential part in fulfilling our daily nutritional requirements and help increase microbiome levels in the gut. In addition, eggs provide a healthy source of essential nutrients like vitamins and minerals to the body.

Scientific Studies and References
  1. Egg Nutritional Facts
  2. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006 Jan;9(1):8-12. doi: 10.1097/ PMID: 16340654.
  3. Schnohr P, Thomsen OO, Riis Hansen P, Boberg-Ans G, Lawaetz H, Weeke T. Egg consumption and high-density-lipoprotein cholesterol. J Intern Med. 1994 Mar;235(3):249-51. doi: 10.1111/j.1365-2796.1994.tb01068.x. PMID: 8120521.
  4. Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009 Nov;67(11):615-23. doi: 10.1111/j.1753-4887.2009.00246.x. PMID: 19906248; PMCID: PMC2782876.
  5. Mutungi G, Waters D, Ratliff J, Puglisi M, Clark RM, Volek JS, Fernandez ML. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet. J Nutr Biochem. 2010 Apr;21(4):261-7. doi: 10.1016/j.jnutbio.2008.12.011. Epub 2009 Apr 14. PMID: 19369056.
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