Accelerate Your Gut Health with Eggs!

The health of your gut microbiome has a strong link to the health of your body. The importance of plant-based foods is well known to support the heath of your gut microbiome. Plant based foods provide pre and probiotic sources which both feed and increase the diversity and balance of your gut microbiome to support your optimal health. What you may not know is that eggs may play a role in promoting the heath of your gut.

Eggs are a mighty food as they contain almost every essential nutrient except vitamin C and fibre. Some of the key nutrients which support your health, and the health of your gut include nutrients like choline, which supports cell membrane integrity which includes your gut lining. Also, tryptophan, which is a precursor serotonin which play a key role in gut mobility and mood. As well as vitamin D and vitamin B12 which help to modulate microbial activity and immune health. Lutein, and zeaxanthin which are antioxidants which help to reduce oxidative stress also play a role in supporting the health of your gut.

Eggs have gained attention as a potential food to support the health of your gut microbiome in a recent randomised controlled trial. This study was conducted over a six-week period was using one hundred and thirty-eight healthy participants. Two healthy groups of participants were selected, the first group was aged eighteen to forty years old, and the second group was aged sixty-five years and older. There were no dropouts in the trial or occurrences of taste fatigue in those participants who consumed two eggs a day.

 These two different groups were separated into two groups, either consumed their normal diet or their normal diet with the inclusion of two eggs a day. Those participants who ate eggs maintained a stable microbial richness and developed a more developed a more balanced microbiota community over the six-week period compared to those without two eggs a day.

 A type of beneficial bacteria species called ‘Meganomas’ increased in those participants who consumed two eggs a day over a six-week period. This species of bacteria plays many potential beneficial roles including:

1. Helping to promote a heathy body weight.
2. Support the functioning of your brain
3. Promoting metabolic functioning to support organs such as the liver and reduce your risk of non-alcoholic fatty liver disease.  
4. Support the metabolism of food.

The older adults group showed the largest positive changes to the inclusion of two eggs a day. This is good news as eggs are a popular food, particularly for those who are older. No inflammation was recorded with the inclusion of two eggs a day. These results were statistically significant.

This research provides important insights to the potential of eggs, a nutrient dense but fibre lacking food to promote the overall health of your gut. This is good news for those who have a more sensitive gut or conditions like irritable bowel syndrome.

Eggs are so versatile. Pairing eggs with fibre rich foods can further enhance the benefits to your gut and gut microbiome. Examples could include:

1. Poached eggs over lentils or a grained salad.
2. A scrambled eggs sandwich with lettuce on wholegrain bread.
3. Microwave an egg and serve on top of wholegrain containing crispbreads, like Corn Thins slices, with cheese and a side of vegetables like cherry tomatoes, baby spinach and button mushrooms.
4. Baked beans on wholegrain toast with a side of eggs cooked in your favourite way.
5. Omelette muffins with your favourite vegetables like tomato, capsicum or corn.
6. A stir fry using eggs.
7. A simple snack of a hardboiled egg with carrot, celery, cucumber and capsicum sticks.
8. Scrambled eggs over sauteed leafy greens.
9. Hard boiled eggs next to roasted vegetables with tahini on the side as a sauce.
10. A vegetable rich soup like minestrone with slices boiled egg on top of a piece of toast.

The way you cook an egg matters to promote the optimal amount of nutrients that your body receives. If possible, avoid over frying your egg to preserve its nutrients.  Instead, try boiling or poaching. This helps to preserve the sensitive nutrients including lutein.

Take home message: This research is exciting as it provides an additional food to include in an overall balanced diet which may help you optimise the health of your gut microbiome. As a result, taking control over the quality of life and health of your body.

References:

1. Gut Decisions: Effect of eggs on microbiome and cognition. Australian Eggs. Monash University. https://www.australianeggs.org.au/what-we-do/leading-research/effect-of-eggs-on-microbiome-cognition. August 2023.
2. Megamonas. Science Direct. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/megamonas
3. Yang, X., Zhang, M., Liu, Y. et al. Inulin-enriched Megamonas funiformis ameliorates metabolic dysfunction-associated fatty liver disease by producing propionic acid. npj Biofilms Microbiomes 9, 84 (2023). https://doi.org/10.1038/s41522-023-00451-y
4. Zhou J, Zhang Q, Zhao Y, Zou Y, Chen M, Zhou S, Wang Z. The relationship of Megamonas species with nonalcoholic fatty liver disease in children and adolescents revealed by metagenomics of gut microbiota. Sci Rep. 2022 Dec 20;12(1):22001. doi: 10.1038/s41598-022-25140-2. PMID: 36539432; PMCID: PMC9767906.