Do eating eggs give you gas? Maybe you get the dreaded and sometimes embarrassing “eggy farts”. We look at why and what you can do to avoid it.
Eggs are a great source of protein and a very common breakfast option. However, one issue with eating eggs is that they can cause you to be bloated or gassy.
So, the real question is, why do eggs make me gassy?
Reasons Eggs Make You Gassy
There are a few reasons that you might feel bloated or gassy when eating eggs.
These reasons include:
- A food sensitivity/egg intolerance
- IBS
- You could be eating too fast
- Eggs are high in Sulfur
Let's break each of these reasons down!
1.Food Sensitivity / Egg Intolerance
Unlike a food allergy, food sensitivity is when your body cannot properly digest something.
This can cause bloating or gassy symptoms.
It is not common to have a food sensitivity to eggs, but it is not unheard of.
If you do, you could have an intolerance to the egg whites, the yolk, or both.
Most commonly, egg intolerance can be found in children, but 70% of them will grow out of it by reaching adulthood.
Other symptoms you can experience from an egg intolerance are:
- Abdominal Pain
- Cramps
- Diarrhea
- Nausea
- Vomiting
- Headaches
While a food allergy is quick to act, food intolerance can take up to several hours or even days to manifest.
If you have an egg intolerance, the best thing you can do is avoid eating eggs.
Not only that, but you will also want to avoid anything cooked using eggs.
If you take a break from eggs for six weeks or more, this is a great time frame to determine how you feel and whether or not you want to bring eggs slowly back into your life or if the benefits of removing them from your diet are too great.
2.Irritable Bowel Syndrome (IBS)
If you have irritable bowel syndrome, you can also experience a negative reaction to eating eggs.
IBS is a gastrointestinal condition that can cause bloating, cramps, constipation, or diarrhea.
The challenging thing about having IBS is that the symptoms can come and go, so you can never be sure when it will occur.
One way to see a flare of IBS is to eat what is called “trigger food.”
These can include:
- Gluten
- Dairy
- Eggs
- Soy
- Corn
Not all of these are triggers for everyone with IBS, so it is important to know if it is a trigger food for you.
Like food intolerance, if eggs are indeed a trigger food, it can be best to reduce your egg intake or avoid them altogether.
3.Eating Too Fast
Eating too fast is another reason you might be experiencing gas after consuming eggs.
People who eat faster often have more oxygen in their stomach, increasing bloating or gas.
This means that it might not be the eggs causing this, but your eating habits in general.
If you think this might be you, there are some tricks you can employ to eat slower, including:
- Avoid extreme hunger states
- Make an effort to chew more
- Put down your utensils between bites
- Focus on eating foods that require more chewing
- Drink water with your meals
- Try setting a timer and try to make your meal last
- Turn off screens while eating
- Take deep breaths if you notice yourself eating quickly
- Practice mindful eating techniques
- Don’t give up on eating slower, it takes time to make a new behavior
Source: Healthline
4.Sulfur Content In Eggs
Eggs are known to contain high amounts of iron and sulfur.
This is sometimes why, when cooked, eggs give off a certain smell.
If you are eating large amounts of sulfur, this won’t necessarily cause you additional bloating or gas, but what it will do is make your gas more pungent.
People commonly attribute eggs to bad gas or “egg farts”.
If this is a concern you are experiencing, you can always add vinegar or lemon to water and poach your eggs instead of alternative forms of cooking.
Relieving Stomach Pain After Consuming Eggs
If you are experiencing stomach pain after consuming eggs, there are some things you can do to help.
These include:
- Eating ginger
- Warm lemon water with added ginger
- Peppermint or peppermint capsules
- These natural ingredients can help speed up digestion and reduce any stomach pain you might be having.
Avoid Getting Gassy Or Bloated from Eggs
You can also avoid getting gassy or bloated with eggs in the first place.
These Tips Include:
Change The Cooking Style
If you normally eat hard-boiled eggs, this can give you a higher chance of feeling gassy or bloated.
Changing to scrambled eggs can be a great way to reduce sulfur gasses and make it easier to digest in your body.
Eat in Moderation
Reducing the number of eggs you are eating is a good way to reduce the side effects.
For example, if you normally eat between 3-4 eggs per serving, you can reduce that to 2 or less.
After reduction, keep an eye on your symptoms to see if they have changed.
Avoid Eating Eggs
Another way to tackle this challenge is to avoid eating eggs.
This can be especially beneficial for those with food intolerances.
It is a good idea for people who experience this stop for a time frame between 4 to 6 weeks.
Then you can slowly start bringing eggs back into your diet.
You can start with just eating the egg white and see how you feel, then another day, try just the yoke.
This can help you determine which part of the egg you are reacting to.
Try an Egg Substitute
If eggs in your diet are no longer possible, you can always try an egg substitute or egg replacement.
These can be found in most grocery stores.
Avoid Other High Sulfur Foods
If you want to avoid the gas that comes with eggs, you should be not only conscious of how many eggs you are eating, but also avoid other foods that are high in sulfur.
These can include peanuts, mussels, eggs, or beans.
Some great low-sulfur options include apples, pears, chicken, or potatoes.
Conclusion
Eating eggs is a great source of protein, and who doesn't like mixing them with avocado and toast, right?
For me, the nutritional content of eggs is too good to ignore, so the odd embarrassing eggy fart or gas from eating eggs is fine.
Just be sure to check out with your doctor if you have egg intolerance or egg allergies, as in this case, you may wish to skip your eggs and go for other protein sources.