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The common belief that eggs can lead to constipation, often humorously referred to as being “egg bound” in the UK, has been circulating for years. While eggs were once wrongly accused of raising cholesterol levels, the question remains: are they also falsely blamed for constipation? A closer examination of available research reveals a complex and nuanced picture.
The Prevalence of Constipation
Functional constipation, characterized by infrequent, hard, and difficult bowel movements, is a widespread issue. Globally, approximately 10.1% of adults and 14.4% of children experience this condition at any given time.
Studies on Eggs and Constipation: A Mixed Bag
Several studies have explored the relationship between egg consumption and constipation, yielding varying results:
- Japanese Study (2002): A study involving 1,699 Japanese adults over 40 found that women who consumed eggs at least five times a week were less likely to experience constipation. However, this effect was not observed in men, and the reason for this gender difference remained unclear.
- Japanese University Students: A study of 3,770 female Japanese university students indicated that a Western diet, high in processed meats and eggs, was associated with increased constipation compared to a traditional Japanese diet.
- Southern China Study: Research on middle-aged adults in southern China revealed that a Western diet, including duck or chicken eggs, was linked to a higher risk of constipation compared to a traditional southern Chinese diet rich in refined grains, vegetables, and seafood.
It’s important to note that these dietary studies often rely on self-reported data, which can be inaccurate due to recall bias and underreporting of unhealthy food consumption. Additionally, these studies rarely isolate the effects of a single food item like eggs.
Laboratory Findings and Gut Bacteria
Laboratory experiments on rats have shown that protein from egg yolk can improve constipation, potentially due to a protein called phosvitin, which retains water in the colon. Research also indicates that egg proteins, even when cooked, are not fully digested in the small intestine, with some reaching the colon and promoting the growth of beneficial bacteria like Bifidobacterium and Prevotella. Notably, higher levels of Prevotella are often found in individuals with looser stools.
Protein and Carbohydrates
While eggs are a protein-rich food, protein itself is not the culprit for constipation. A study from the United States suggested that individuals on a low-carbohydrate diet were more likely to experience constipation after consuming extra protein. This is likely due to the role of carbohydrates, particularly fiber, in promoting healthy bowel movements. A high-protein diet lacking sufficient fiber can increase the risk of constipation.
Food Allergies and Children
In children, functional constipation can sometimes be linked to food allergies. A study from Greece demonstrated that children with chronic constipation who had food allergies experienced improvement in their symptoms after eliminating allergenic foods, including eggs, from their diet. This connection is thought to be related to the impact of mast cells, a type of immune cell, on bowel muscle function.
Conclusion
Based on the available evidence, there is no conclusive proof that eating eggs directly causes constipation. Maintaining a balanced diet with adequate fiber and fluids is crucial for healthy bowel function. If chronic constipation persists, it is advisable to consult a healthcare professional.
Disclaimer: This article is intended for informational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare provider1 before making any changes to your diet or treatment plan. Individual results may vary, and the information presented here may not apply to everyone.
