Eggs are very popular and people love eggs due to their usage in almost every kind of dish. In fact, they can be used as an alternative to breakfast.
Also, eggs are high in potassium and eggs can be consumed to deal with potassium deficiency. However, eggs may be associated with the occurrence of constipation.
But why do eggs cause constipation? Eggs may be constipating because they do not contain fiber and are also very low in magnesium.
Both of these nutrients are essential for constipation control. That’s why eggs can cause constipation in healthy adults if they do not take sufficient fiber and magnesium with their food.
How Do Eggs Cause Constipation?
Eggs do not contain dietary fiber. This is the main reason behind constipation for an egg lover. Studies have shown that sufficient intake of fiber-rich foods increases stool frequency and softens stool consistency (1).
On the other hand, magnesium is another essential nutrient that helps to fight constipation. According to studies, magnesium deficiency can increase the risk of constipation by decreasing stool frequency (2).
Considering the above-mentioned facts, we can say that eggs can cause constipation in case of nutrient deficiency, especially fiber and magnesium deficiency.
Does Boiled Egg Cause Constipation?
A 100-gram serving or 2 large pieces of a boiled egg contains 0 grams of dietary fiber and only 10 mg of magnesium (3). Because of these two essential nutrient deficiencies, boiled eggs may promote constipation.
Do Fried Eggs Cause Constipation?
Like boiled eggs, fried eggs are also not a good source of magnesium and dietary fiber. A 100 gram serving of fried egg contains 0 grams of dietary fiber and 13 mg of magnesium (4).
The absence of dietary fiber in fried eggs may cause bowel obstructions. Also, very little presence of magnesium is another factor for constipation occurrence.
Other Causes of Constipation
Nutrient deficiency or overload of some nutrients also promotes constipation. Although these factors are not directly related to egg consumption.
Let’s check these facts:
Phytobezoar Formation
Phytobezoars are the masses produced by the accumulation of undigested fibers. Studies have shown that phytobezoar formation is a common cause of small bowel obstruction (5).
That’s why a high intake of fiber-rich nuts may promote constipation by causing phytobezoar formation.
High Saturated Fat Consumption
Surplus consumption of high saturated fat foods like coconut may cause constipation. According to studies, more than 30 grams intake of saturated fats per day is associated with the occurrence of constipation (6).
Moreover, saturated fats are one of the common obesity-causing factors (7). Obese peoples are at a higher risk of constipation problems (8).
Because of this too much consumption of saturated fat-rich peanut butter can make you constipated by promoting weight gain.
Surplus Intake of Monounsaturated Fat
According to studies intake of high monounsaturated fat may negatively affect gut microbiota(9). This in turn may promote constipation.
Due to this consumption of monounsaturated fat-rich foods like walnuts can cause constipation.
Too Much Fiber
The high dietary fiber component may cause constipation problems for some individuals. It’s because intake of fiber-rich foods can cause or negatively affect constipation problems for
- Chronic constipation patients with a delayed transit time (10)
- Patients with Idiopathic constipation (11)
Additional Factors For Constipation
Also, there are some other factors that may promote constipation by causing irregular bowel movements. However, not all of these facts are directly linked to egg consumption.
These are (12):
- Depression or mental pressure
- Tooth problems
- Less water or fluid consumption
How To Get Rid of Constipation on Eggs?
To get rid of constipation after the consumption of eggs, people need to follow some rules. The first and foremost rule is to add more fiber-rich foods to your meal plan.
As fiber is a well-known anti-constipation nutrient, it may help you to relieve constipation. Adding fiber-dense nuts, vegetables and meat can help you to get rid of egg-related constipation problems.
The second most important point is to consume more magnesium-dense foods. It will help you to relieve constipation problems by increasing stool frequency.
Also, the reduction of saturated fat-rich foods can decrease the risk of constipation. As more than 30-gram intake of saturated fat is associated with the occurrence of constipation.
Furthermore, adequate intake of water and fluids can aid in constipation relief.
Alternative of Eggs For Constipation Relief
Fiber and magnesium-rich foods can replace eggs to cure constipation. These foods are nutrient-dense also and because of this consumption of these foods aid in a healthy lifestyle.
However, it is a wise idea to add these foods with eggs, if you are an egg lover. Some great and highly nutritious substitutes for eggs are:
- Almonds
- Walnuts
- Chia seeds
- Chicken
- Avocado
- Strawberry
- Broccoli
- Cabbage
- Carrot
Egg Nutrition
Eggs are high in protein and contain essential micronutrients like iron, calcium, potassium, zinc, copper, etc. Moreover, eggs are a good source of vitamin A. They also contain vitamins like thiamin, riboflavin, niacin, B6, B12, D, and vitamin K.
People consume either a boiled egg or fried egg. Let’s check the nutrition values of these two varieties (13, 14).
Boiled Egg(Large 50 grams)
- Calories: 77.5
- Fiber: 9 g
- Protein: 6.3 g
- Fat: 5.3 g
- Carbs: 0.56 g
Fried Egg(Large 46 grams)
- Calories: 90.2
- Fiber: 0 g
- Protein: 6.26 g
- Fat: 6.81 g
- Carbs: 0.38 g
Final Thoughts
Eggs are one of the most common animal products throughout the world. Numerous people eat eggs daily with their meal plans and favorite dishes.
However, eggs do not contain fiber, which may cause bowel problems. It may lead to causing constipation problems. Moreover, less magnesium density of eggs is another reason behind irregular bowel symptoms.
That’s why it’s a good idea to add both fiber-rich and magnesium-rich vegetables, fruits, nuts, and seeds along with eggs to relieve constipation.
