Are eggs ok to eat if you have an upset stomach?

December 23, 2025 •

4 min read

Studies suggest that about 97% of the protein found in eggs is highly digestible by the body, making them a suitable protein source even when feeling unwell. However, the real question for many is: are eggs ok to eat if you have an upset stomach? The answer largely depends on your symptoms and how the eggs are prepared, as simplicity is key to avoiding further irritation.

Quick Summary

Plain, simply cooked eggs, such as scrambled or boiled, are generally easy to digest and can provide needed protein during a mild stomach upset. However, preparations with excessive fat should be avoided. Individual tolerance varies, and if eggs trigger your symptoms, it is best to avoid them.

Key Points

Simple is Best: Plainly prepared eggs, such as scrambled or hard-boiled, are generally easy to digest and suitable for a mild upset stomach due to their low fat content.
Avoid High-Fat Preparations: Fried eggs or those cooked with excessive butter, oil, or cheese can be difficult for a sensitive stomach to process and should be avoided.
Good Source of Nutrients: Eggs provide high-quality, digestible protein and essential vitamins that can help support your body during illness and recovery.
Consider Intolerances: If you have a known egg intolerance or allergy, or if eggs seem to trigger your IBS symptoms, it is best to avoid them altogether.
Listen to Your Body: Individual reactions to food vary, especially with digestive issues. Pay attention to how you feel after eating eggs and adjust your diet accordingly.
Pair with Bland Foods: Combining simply cooked eggs with other bland foods like dry toast or rice can create a gentle, balanced meal.

The Role of Eggs in a Bland Diet

When your stomach is queasy, bland foods are a go-to because they are easy to digest. This is why plain eggs, prepared without rich additions, are often recommended during recovery from a stomach bug or other digestive upset. Eggs offer a significant amount of high-quality, easily digestible protein, along with crucial nutrients like vitamins A, B, and D, and selenium, which can help support the immune system while your body recovers. Unlike heavy or fatty meals that can sit in the stomach and cause discomfort, simple egg preparations provide sustenance without overworking your digestive system.

Nutrient Benefits for Recovery

Beyond protein, eggs contain choline, a nutrient that supports metabolic and brain function. Research also suggests that eggs can influence the gut microbiome, which is vital for digestive health and immune function. For those with diarrhea, the protein content and lack of fiber in eggs can help slow down bowel movements, which is a beneficial effect when trying to recover faster. This nutritional density makes eggs a strategic food choice when solid food is difficult to manage but your body still needs fuel.

How to Safely Prepare Eggs for an Upset Stomach

Simple cooking methods are paramount to ensuring eggs do not exacerbate an upset stomach. The goal is to cook the eggs fully without adding ingredients that are difficult to digest. High-fat components like oil, butter, and cheese should be avoided entirely.

Best Cooking Methods for a Sensitive Stomach

Plain Scrambled Eggs: Cooked simply in a non-stick pan with no butter or heavy cream. Add a dash of salt for flavor and to help replenish electrolytes lost during vomiting or diarrhea.
Hard-Boiled Eggs: A classic for a bland diet, hard-boiled eggs are easy on the stomach and provide protein without any added fat. Serve them plain or mashed.
Poached Eggs: Poaching involves cooking eggs in simmering water, resulting in a clean, fat-free preparation. This is one of the gentlest methods for sensitive digestion.
Steamed Eggs: Like poaching, steaming results in a soft, easy-to-digest egg. Steamed eggs can be prepared with just water and salt for maximum gentleness.

When to Avoid Eggs with an Upset Stomach

While eggs are often well-tolerated, they are not a universal solution for all digestive issues. It is crucial to listen to your body and recognize when eggs might be making things worse.

Egg Intolerance or Allergy

An egg intolerance is a digestive issue where the body struggles to break down egg proteins, leading to symptoms like bloating, nausea, and abdominal pain. An egg allergy is a more serious immune system reaction that can cause a rash, hives, or even anaphylaxis. If you suspect either condition, you should avoid eggs completely.

Specific Conditions

Irritable Bowel Syndrome (IBS): For some individuals with IBS, eggs can be a trigger for cramps and bloating. If you notice a connection in a food diary, it's best to avoid them.
Constipation: Eggs can sometimes worsen constipation, so if that is your primary symptom, it may be best to stick with high-fiber foods instead.
High-Fat Preparations: Fried eggs, cheesy omelets, and eggs cooked in excessive butter are difficult for a weakened digestive system to process. The high fat content can slow digestion and increase nausea.

Comparison of Egg Preparation for Digestive Health


Preparation Method	Ease of Digestion	Common Uses for Upset Stomach	What to Avoid
Scrambled	High (if cooked simply)	Stomach flu, general nausea, when transitioning back to solids	Butter, cheese, heavy cream, excessive seasonings
Hard-Boiled	High	Diarrhea, nausea, providing sustenance with no fat	Adding mayonnaise or other high-fat dressings
Poached	Very High	Gastritis, severe nausea, as part of a very bland diet	Pairing with rich sauces or high-fat sides
Fried	Low	Not recommended	Any oil, butter, or grease used in frying

Pairing Eggs with Other Bland Foods

To make a complete, gentle meal, pair your simply cooked eggs with other easily digestible items. Dry toast or plain crackers are excellent choices for adding carbohydrates. Bananas and plain white rice are also part of the classic BRAT diet and pair well with eggs for a stomach-friendly meal. For hydration, especially after vomiting or diarrhea, consume plenty of clear liquids like broth or herbal tea.

Conclusion: Listen to Your Body

Ultimately, whether eggs are okay to eat with an upset stomach comes down to listening to your body. When prepared simply—like plain scrambled, boiled, or poached—eggs are often a good source of easy-to-digest protein and nutrients that can support recovery. However, high-fat preparations should be strictly avoided as they can worsen symptoms. For individuals with egg intolerances, allergies, or specific conditions like IBS, eggs may be a trigger and are best avoided. If you are ever in doubt or experience severe symptoms, consulting a healthcare professional is always the best course of action. For more information on eating during an illness, reliable health sources like Healthline offer helpful guidance.

Frequently Asked Questions

Yes, plain scrambled eggs cooked without added butter, oil, or cheese are a good option. Their simple preparation makes them easy to digest for many people with a mild upset stomach.

Yes, hard-boiled eggs are an excellent choice for an upset stomach. They are a source of protein that is easy to digest and contain no added fat.

No, you should avoid fried eggs. The high fat content from the oil, butter, or lard used in frying can be difficult for a sensitive digestive system to process and may worsen symptoms like diarrhea or nausea.

If you have a known egg intolerance or allergy, you should avoid eggs completely, regardless of how they are prepared. An intolerance can cause digestive discomfort, while an allergy can lead to a severe reaction.

For most people with diarrhea, simply cooked eggs can be beneficial. They are low in fiber and contain protein that can help firm up stools. However, avoid high-fat preparations.

Yes, eggs are typically well-tolerated by those with gastritis, especially when boiled or poached. It is best to avoid frying and adding heavy fats or spices.

Egg whites are lower in fat than egg yolks, which can make them slightly easier to digest for some. However, when cooked plainly, both whites and yolks are generally well-tolerated for a mild stomach upset.