Eating Eggs Might Be the Key to a Stronger Gut Barrier.

A 2025 systematic review and meta-analysis in Nutrients by Sultan et al. analyzed multiple studies on egg consumption and digestive outcomes. They found that eating eggs (up to one per day) can improve gut permeability, reduce inflammation, and may even help balance gut bacteria. Some participants with IBS or mild gut issues reported fewer symptoms like bloating and abdominal pain after adding eggs to their diet.

Eggs stand out because they’re rich in high-quality protein, choline, vitamins (A and D), and bioactive compounds like lutein that support intestinal barrier strength. Unlike many high-protein foods, eggs don’t appear to irritate sensitive stomachs, making them a gut-friendly choice.

If you’re aiming to support digestion, gut health, or reduce bloating, include an egg a day—it’s a simple, natural way to fortify your gut.