🥚 Updated June 2026 — New Research, New Personal Update, and a Note on Egg Sensitivity
Are eggs inflammatory? The short answer, for most people, is no. A review of 21 clinical studies (research review on eggs and inflammatory markers) concluded that eggs do not increase any marker of inflammation in the body for the general population — and may even reduce it.
But “most people” is not “everyone.” And as you’ll read below, I’m now one of the people who reacts to eggs — in a way I genuinely didn’t expect, given everything the research says about eggs being anti-inflammatory for the average person.
2026 Update: What My Own MRT Testing Revealed About Eggs
When I wrote the original version of this post, I genuinely believed — based on the research, and based on my own diet at the time — that eggs were a net anti-inflammatory food for nearly everyone, myself included. I ate eggs almost daily. They’re nutrient-dense, convenient, and the literature is overwhelmingly favorable.
Then I did my own Mediator Release Test (MRT), and egg yolk came back as one of my moderate-reactivity foods. I was honestly surprised. Of all the foods on my high-reactivity list, egg yolk was one of the ones I least expected, simply because eggs have such a strong anti-inflammatory reputation in the research — including in posts I’ve written myself.
“Of all the foods on my high-reactivity list, egg yolk was the one I least expected — given everything I knew, and had written, about eggs being anti-inflammatory.” — Heidi Moretti, MS, RD, CLT
This is exactly the disconnect that MRT and the LEAP protocol are designed to catch. Population-level research tells you what’s true on average. It cannot tell you what’s true for your immune system. Eggs can be objectively anti-inflammatory for most people and still be a mediator-releasing trigger for a specific individual — and there’s no way to know which camp you’re in without testing.
What I’m Seeing in My Clients, Too
Clinical observation: Since adding egg-focused MRT review into my practice, eggs — particularly egg yolk — have shown up as a moderate-to-high reactivity item for a meaningful share of the clients I’ve tested so far. This lines up with what’s already known clinically: egg is consistently among the most common foods flagged on IgG and mediator-release panels (overview of food sensitivity testing and common reactive foods), right alongside dairy, soy, wheat, and corn.
To be clear: this is an observation from my own caseload, not a formal study, and it doesn’t override the broader research showing eggs are anti-inflammatory for most people. But it’s a pattern worth sharing, because so many of my clients come in eating eggs daily — as a “safe,” whole-food protein — without ever suspecting them as a contributor to their inflammation, joint pain, skin flares, or gut symptoms.
Why This Matters: The Immune System as a Root Cause
Here’s the bigger picture I want you to walk away with. The immune system is one of the largest sources of inflammation in the body, and an overactive or dysregulated immune response to food — even to foods that are “healthy” on paper — can be a root cause of a huge range of downstream issues: joint pain, skin conditions, sinus congestion, migraines, gut symptoms, and fatigue.
This is also why I always come back to nutrients that support healthy immune regulation, not just elimination. For example, I’ve written before about how vitamin D played a major role in resolving my own joint pain, in large part because of vitamin D’s role in modulating immune function. Identifying and removing your personal trigger foods (like egg yolk turned out to be for me) and supporting immune regulation with adequate vitamin D often work hand in hand.
New Research: How Eggs Drive Inflammation in Sensitive Individuals
A 2026 study out of the University of Nottingham looked specifically at the immune mechanisms behind egg-related inflammatory responses, examining how immune cells called dendritic cells release extracellular vesicles that help drive the allergic, inflammatory cascade in people who react to egg (2026 study on dendritic cell signaling in egg allergy). While this research focused on classic IgE-mediated egg allergy rather than the milder, delayed mediator-release reactions that MRT measures, it underscores a key point: for people whose immune systems are primed to react to egg proteins, eggs are not a neutral or anti-inflammatory food — they’re an active trigger.
Separately, newer allergy research has shown that the way the immune system handles egg proteins can shift over time and with exposure, and that standard allergy tests don’t always predict how someone will actually respond to eating egg (2024 research on egg allergy testing and consumption patterns). This is part of why I lean on MRT rather than standard IgE allergy testing alone when I suspect a client’s “healthy” foods might be working against them — MRT captures the broader mediator-release response that IgE testing simply isn’t designed to detect.
Are Eggs Inflammatory? The General Research
For most people, eggs can be anti-inflammatory, especially pastured eggs, which contain less inflammatory omega-6 fats than conventional eggs.
One study found that eating an egg per day reduced inflammation in people with type 2 diabetes compared to a breakfast of oatmeal cooked with lactose-free milk (study on daily egg consumption and inflammation in type 2 diabetes). Egg consumption also decreased belly fat in people with diabetes in another study (research on eggs and abdominal fat in diabetes), and belly fat itself is a major driver of harmful inflammation.
Another small study found that eating two boiled eggs a day improved the gut microbiome without raising inflammatory compounds, including TMAO (study on egg consumption, gut microbiome, and TMAO). A more diverse gut microbiome helps dampen inflammation in the body (overview of probiotics and inflammation in arthritis).
There’s been concern that eggs increase fatty liver disease risk, but research shows that once you adjust for other lifestyle factors such as diabetes or high blood pressure, that risk largely disappears (study on lifestyle factors, eggs, and liver health).
Are Eggs Anti-Inflammatory? The Compounds Behind the Research
Egg yolks contain a number of anti-inflammatory compounds, including:
In one study of healthy men, eating an egg four times a week reduced inflammatory compounds and even lowered LDL cholesterol over four weeks (research on egg intake, inflammation, and LDL). Eating eggs may also increase glutathione, a major antioxidant (study on egg whites and glutathione, study on egg yolk and antioxidant levels), and may increase superoxide dismutase, another protective antioxidant (research on egg protein and superoxide dismutase).
One clinical study even found that eating two eggs a day increased healthy HDL cholesterol by 10% without raising LDL or triglycerides (study on egg consumption and HDL cholesterol).
The yolk holds most of the anti-inflammatory antioxidants, but the proteins in egg white are also immune-protective and can be anti-inflammatory in their own right (research on egg white proteins and immune function).
Eggs and Eye Health: Macular Degeneration Risk
Eating eggs has also been linked to a reduced risk of age-related macular degeneration (AMD). A 15-year follow-up study found people eating 5-6 eggs per week had a 65% lower risk of AMD compared to those eating less than one egg per week (15-year study on egg intake and macular degeneration risk).
Eggs specifically benefit the eye by increasing macular pigment optical density, according to a review of five clinical trials (review of trials on macular pigment and egg intake). The lutein in eggs is also highly absorbable compared to plant sources like spinach (research comparing lutein absorption from eggs versus plant sources).
Eggs and Brain Health: Alzheimer’s and Dementia Risk
Current research has overturned earlier concerns about eggs, cholesterol, and cardiovascular or brain health (research overview on eggs, cholesterol, and cardiovascular risk). Older adults eating at least one egg per week had nearly 50% lower risk of Alzheimer’s disease compared to those eating less than one egg weekly (study on weekly egg intake and Alzheimer’s risk), likely related to eggs’ rich choline content.
In a Finnish population, eating eggs was linked to better brain function among dementia-free men (Finnish study on egg consumption and cognitive function), and data from Spain suggests eggs may help protect against dementia, especially among people not following a Mediterranean diet (Spanish research on egg consumption and dementia risk).
How to Cook Eggs to Reduce Inflammation
Cooked eggs are generally less likely to trigger allergic reactions and are more digestible than raw eggs (research on cooked versus raw egg digestibility and allergenicity).
Low-temperature cooking methods like boiling, poaching, or short baking help preserve the antioxidants in eggs. If you fry eggs, avoid inflammatory seed oils and instead use extra virgin olive oil, virgin coconut oil, or grass-finished butter, cooking at lower temperatures to limit oxidation.
How to Buy the Healthiest Eggs
Pasture-raised eggs are generally the most nutrient-dense option. According to Certified Humane, pastured eggs contain (comparison of pasture-raised versus conventional egg nutrient content):
- 2x as many anti-inflammatory omega-3 fatty acids
- 4x as much vitamin E
- 3x as much vitamin D
- 7x as much beta carotene as conventionally raised eggs
Best Types of Eggs to Reduce Inflammation
Caged, grain/soy fed
Outdoor access optional
No cage, feed unknown
Enriched feed
Outdoor + organic feed
Free-roaming, foraging
Conventionally raised eggs typically come from caged chickens fed conventional grain and soy feed. Free-range eggs mean chickens have outdoor access but may rarely use it, and feed quality varies. Cage-free eggs means no cage, but doesn’t guarantee outdoor access or feed quality. Organic eggs come from uncaged chickens with outdoor access fed 100% organic feed. Pastured eggs come from free-roaming chickens that forage outdoors — typically labeled Certified Humane and recognizable by their deep orange yolks. Omega-3 eggs come from chickens fed an omega-3-enriched diet, though housing conditions can still vary.
When to Avoid Eggs — Including Hidden Sensitivities
If you have a diagnosed egg allergy, avoidance is essential — egg allergies are on the rise, like most food allergies. During an allergic reaction, the immune system mounts an inflammatory response, and symptoms can include joint pain and gastrointestinal issues like gas, bloating, and nausea.
But allergy is only one piece of this picture. As I shared above, a true food sensitivity — the kind picked up by MRT testing rather than standard allergy panels — can drive low-grade, delayed inflammation without any classic allergy symptoms at all. If you eat eggs regularly and deal with unexplained joint pain, skin flares, sinus congestion, migraines, or gut symptoms, it may be worth asking whether eggs (especially egg yolk) could be a piece of your puzzle. My own MRT results are a good example of how a “healthy” food can still be a hidden trigger.
Other Inflammatory Foods to Avoid
Eating eggs is, for most people, a healthy choice — but pairing them with other inflammatory foods undercuts their benefits. Diseases linked to chronic inflammation include heart disease, rheumatoid arthritis, inflammatory bowel disease, depression, joint pain, and gut issues of all kinds. Eggs themselves may decrease heart disease risk according to one large observational study (large observational study on egg consumption and heart disease risk).
To reduce inflammation, limit or avoid: bread, bagels, donuts, pastries, buns, pasta, tortillas, fried foods, most crackers, conventionally raised meats, candy, desserts, cookies, condiments and dressings, most alcoholic beverages, and seed oils. Foods with preservatives and additives also contribute to inflammation and disease risk.
FAQs
Are organic eggs inflammatory?
No. Organic eggs tend to be higher in anti-inflammatory compounds than conventional eggs, making them a solid second choice after pasture-raised eggs for reducing inflammation.
Are eggs bad for arthritis-related inflammation?
Most research suggests eggs reduce inflammatory markers when paired with a lower-carbohydrate diet (research on eggs, lower-carb diets, and inflammatory markers). However, if you’re sensitive or allergic to eggs, your immune system will mount an inflammatory response regardless of these general findings — which is why individual testing matters.
Do eggs cause inflammation in joints?
Not for most people, unless there’s an underlying allergy or sensitivity. Many childhood egg sensitivities are outgrown by adulthood (research on outgrowing childhood food allergies), but new sensitivities — including the type MRT detects — can also emerge later in life, as I experienced myself.
Why do eggs cause inflammation in people with egg allergies or sensitivities?
Both food allergies and food sensitivities trigger a temporary rise in inflammation. With true allergy, the body produces IgE antibodies and histamine surges rapidly. With a sensitivity (the kind MRT measures), white blood cells release inflammatory mediators — cytokines, histamine, leukotrienes, and prostaglandins — often with a delayed onset that makes the food much harder to identify without testing.
Are omega-3 eggs more anti-inflammatory than conventional eggs?
Generally yes — omega-3 eggs are a better choice than conventional eggs for most people, though pastured eggs remain the top choice overall due to their broader antioxidant profile.
Should people with high cholesterol avoid eggs?
For most people, no. Eggs tend to improve overall cholesterol ratios, and Harvard Health reports that eggs don’t meaningfully raise cholesterol or heart disease risk for the average person when eaten daily (Harvard Health overview on eggs and heart health).
If I have fatty liver disease, can I eat eggs?
Often yes. Non-alcoholic fatty liver disease is largely driven by processed foods, sugar, high-fructose corn syrup, and refined grains (research on dietary drivers of fatty liver disease), and diabetes increases risk further. Eggs themselves are nutrient-dense and may help reduce inflammation, including in the liver, but should be paired with limited processed carbohydrates.
How do I find out if eggs are inflammatory for ME specifically?
The only way to know with confidence is through individualized testing rather than general research. MRT (Mediator Release Testing) combined with the LEAP protocol measures your white blood cells’ actual inflammatory response to 176 foods and food chemicals, including egg white and egg yolk separately, giving you a personalized reactivity score rather than a population average.
Disclaimer
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body and is shared for educational purposes only. While The Healthy RD’s posts are backed by research, you are unique, so you must seek care from your own dietitian or healthcare provider. This post is not meant to diagnose or treat any conditions. Consult your doctor or healthcare provider before making changes to your supplement regimen or lifestyle.
