Eggs are gut-healthy and anti-inflammatory: Top US doctor shares the perfect recipe to cook ‘healing eggs’

From breakfast to dinner, eggs make for a healthy and versatile ingredient that is used in many ways. Whether it is simple boiled eggs or spicy egg curry, the protein and other nutrients found in eggs often make their way into our diet. But have you ever thought about how eggs can be good for gut health? In a recent post on Instagram, Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, shared the recipe for 'healing eggs,' which he claims to have gut-healthy and anti-inflammatory properties. Wondering how? Let us find out.

As per a study by the National Library of Medicine, titled The Health Benefits of Egg Protein, egg protein has been recognized to be highly digestible and an excellent source of essential amino acids, with the highest attainable protein digestibility-corrected amino acid score. Egg protein has been shown to decrease malnutrition in underdeveloped countries, possibly increase height in children, and protect against kwashiorkor. Egg protein has been demonstrated to be important to skeletal muscle health and protective against sarcopenia.

According to a study, eggs contain bioactive compounds including proteins with anti-inflammatory properties that may counterbalance their cholesterol content. And another study focused on gastrointestinal health and found that eggs contain nutrients and bioactive compounds that can influence the gut microbiome and inflammation. It is also said that proteins derived from eggs, such as ovalbumin and ovotransferrin, exhibit immunomodulatory and anti-inflammatory effects through various immune pathways. These proteins can modulate cytokine production and reduce pro-inflammatory signaling, supporting an anti-inflammatory role for eggs.

According to Dr Saurabh, the idea is to let the nutrients found in eggs shine without excessive cooking and addition of unnecessary ingredients. In the recipe, he uses the combination of turmeric and black pepper to boost the nutritional value of the dish. For the unversed, urcumin, the active compound in turmeric, has strong anti-inflammatory, antioxidant, antibacterial, and antifungal properties. And piperine, a bioactive alkaloid in black pepper, enhances the absorption of curcumin by up to 2000% by increasing intestinal permeability and slowing curcumin metabolism in the liver. This makes the beneficial effects of curcumin much more accessible to the body. It is said that the combination of turmeric and black pepper lowers postprandial blood glucose levels, reduces hunger and appetite, and supports gastrointestinal wellbeing without adverse effects. Take a look at the recipe.

Crack in two whole eggs on a preheated pan.

Add a pinch of turmeric for anti-anti-inflammatory power and black pepper to activate it.

Add salt, but keep it light.

Load your eggs with veggies like tomatoes, onions, mushrooms, and even olives. This adds fiber, antioxidants, and healthy fats that your gut microbes love.

Cook them gently and enjoy as scrambled or omelette. Avoid adding too much oil and let the ingredients shine.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.