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Eggs are the most common breakfast food. However, eating eggs might cause bloating or make you gassy. So why does this happen?
Eggs contain sulfur, which some people have trouble digesting, producing gas and bloating symptoms. Also, it might be related to a food sensitivity to the egg white, yolk, or both. Finally, if you have irritable bowel syndrome (IBS), you might have difficulty digesting certain foods generally, including eggs.
Once you’ve identified why you get gassy from eggs, you can then implement a solution to minimize those symptoms or avoid them altogether.
As such, in this article, I will explore the four possible reasons eggs make you gassy and bloated, and how to relieve these symptoms after eating them.
Why Do Eggs Make You Gassy And Bloated?
The 4 reasons why eggs make you gassy and bloated are:
- You have a food sensitivity
- You have IBS
- You are eating fast
- Eggs are high in sulfur
1. You Have A Food Sensitivity
A food sensitivity is when your body cannot properly digest a certain food, which increases bloating or gas symptoms. While it is not very common, you might have a food intolerance to egg whites, yolk, or even both.
Research shows that between 0.5%-2.5% of children have an egg intolerance that can lead to bloating, stomach upset, and other related symptoms, but according to the American College of Allergy, Asthma & Immunology, 70% of children grow out of their egg intolerance by adulthood.
So if you’re one of the rare people to still experience an egg intolerance later in life, your body likely doesn’t have enzymes to digest the protein found in eggs.
Since your body doesn’t fully digest the food, it goes to your intestines, where the bacteria feed on it and then release gas as ‘waste material’, which causes you to feel bloated and experience stomach upset.
You can identify if you have a food sensitivity to eggs if you also get diarrhea, nausea, or vomiting.
If you are wondering whether you have a food sensitivity or not, it’s best that you get tested. You can go to a doctor and they can perform a food allergy test where they can determine if you are having problems with eggs (or any other food).
2. You Have IBS
Irritable bowel syndrome (IBS) is a common gastrointestinal condition that produces bloating, stomach cramps, constipation, or diarrhea. The symptoms tend to come and go. This means you have times when you don’t have any symptoms, while other times when you need to be more careful with your eating choices.
A “trigger food” is one that creates symptoms. People have different trigger foods like gluten, dairy, eggs, soy, and corn when dealing with IBS.
Thus, it’s important to listen to your body to determine if eggs are a trigger food for you. You are more likely to be gassy and bloated after eating them if they are.
If you are getting bloated 3-4 times per day with any other food, it is very likely you are going to be more sensitive to eggs as well.
If you are having bloating problems frequently, you might want to try low eating a low FODMAP diet. FODMAPs are components found in certain foods (like dairy, beans, nuts, and gluten products) that can promote bloating in people with IBS.
To help you get started on this type of diet, you can book a consultation call with me to help guide you through the process.
3. You Are Eating Fast
One of the reasons why you are bloated after eating eggs might be because of your general eating habits.
People who tend to eat faster have bigger oxygen in their stomach, increasing their bloating and the chances of burping (or even gas).
Thus, if you tend to eat very fast, it might not be the eggs causing your bloating, but maybe you are more rushed in the morning, causing you to eat faster.
This makes you believe that it’s associated with eggs, while it might not be.
4. Eggs Are High In Sulfur
Finally, eggs are high in iron and sulfur. Whenever you cook them, these two components combine to create a foul-smelling odor. While consuming high sulfur won’t increase your bloating or make you gassy, it can make your farts smell worse.
To avoid this from happening you can add some vinegar or lemon to the water and make them poached.
Related Article: Eggs Make Me Tired & Lethargic: 3 Reasons & How To Fix
Struggling with food intolerances? Let a FeastGood nutrition coach help you.
How To Relieve Stomach Pain After Eating Eggs
If you are getting stomach pain after eating eggs, there are a couple of natural remedies I often recommend.
Ginger can help speed up your digestion process. A study saw that people who took ginger before a meal had faster digestion (13 minutes faster) than the placebo group. This results in a reduction in your bloating and gas.
Additionally, having warm lemon water with ginger can significantly improve your digestion and reduce the stomach pain you might be having (especially if it’s related to bloating).
Peppermint is another great way to reduce the symptoms you might be having, especially if they are related to IBS. In a study, people who took a peppermint capsule saw a decrease of 40% in their symptoms.
Sulfur In Eggs Compared With Other Foods
In the following table, I gathered some foods that are high in sulfur and how they are compared with eggs. They are based on 100 g of food.
|Food||Sulfur Content (mg)|
Most of the foods that are high in sulfur are proteins, this is because there are some amino acids (methionine, cysteine, homocysteine, and taurine) that are high in sulfur.
While eggs are not the highest in sulfur (peanuts are), they are still high in sulfur, which is why you may get foul-smelling gas from them.
When it comes to eggs, egg whites are higher in sulfur than egg yolk, so that is why when you eat only the egg whites you might get more of these symptoms.
Ways To Avoid Getting Gassy And Bloating From Eggs
Change The Cooking Style
The cooking method might affect the chances of bloating and gas. It is a common trait that people might get gassy with hard-boiled eggs, but not with scrambled eggs.
This might be because when you hard boil eggs, the sulfur in them is concentrated in the yolk since it cannot leave due to the shell.
On the contrary, when you make them scramble, you allow certain gasses to evaporate. Thus, making it easier to digest in the body.
If you find yourself getting bloated and gassy after eggs, it might be best to avoid them for a couple of weeks. When dealing with food intolerances, I often recommend people avoid the food for at least four weeks.
After these four weeks have passed, you can slowly start incorporating eggs. I then recommend breaking them down.
For example, start with egg whites, then have a yolk. If that’s good, they have both. That way, you can determine if it’s one specific part of the egg that makes you bloated.
Eat Eggs In Moderation
Everyone has a different tolerance when it comes to gastrointestinal issues. If you don’t want to eliminate eggs from your diet, you should reduce your daily consumption.
For example, if you have four eggs per day or more (if you are trying to gain weight) and find yourself getting bloated, you should reduce it to two to three per day to check if any symptoms arise. This is a way of determining your daily tolerance.
Pick Low Sulfur Foods
To avoid getting foul-smelling gas, it’s better to avoid high sulfur foods like peanuts, mussels, eggs, and beans.
On the other hand, choose low sulfur foods like apples, pears, chicken, or potatoes.
Switch To An Egg Substitute
If you have trouble with eggs, you can substitute eggs in a recipe to prevent bloating. You can find several egg replacements at the grocery store or on Amazon.
For a more homemade approach, you can mix one tablespoon of flaxseeds (or chia seeds) with two tablespoons of water to have the same consistency as an egg. You can use this with any recipe of your choice.
Slow Down When Eating
Finally, if you don’t have a food intolerance to eggs and still find that you are getting bloated, you might want to slow down on your eating.
Not only can it prevent you from getting bloated but it can also help digest the protein better which helps prevent your farts from smelling foul.
There are different strategies you might want to try:
- Chew more often. Try to chew at least 20-30 times your food to make yourself eat slower.
- Eat with your non-dominant hand. This makes it more difficult for you to eat, making you slow down immediately.
- Put your utensils down. A common practice for fast eaters is that they never put their utensils down. To slow down, make sure that between each bite, you place the utensil on the table and grab them once you have swallowed.
Have a FeastGood Nutrition Coach help you get results faster than trying to stick it out alone
Other Foods That Can Make You Gassy & Bloated
- Can Nuts Make You Gassy & Bloated?
- Broccoli Makes Me Gassy & Bloated
- Oatmeal Makes Me Gassy & Bloated
- Coffee Make Me Gassy & Bloated
About The Author
Brenda Peralta is a Registered Dietitian and certified sports nutritionist. In addition to being an author for FeastGood.com, she fact checks the hundreds of articles published across the website to ensure accuracy and consistency of information.