Doing the low sulphur diet (with searchable foods list)

To embark on a sulfur elimination diet, allow 5-7 days, though expect to start seeing results within 1-3 days. Leaving enough time for your system to settle is useful when determing sensitivity to sulfur, as reducing overall sulfur levels will occur over multiple days. But, you may want to expand your testing of foods, so give yourself a few weeks for challenges.

Some symptoms may worsen in the first couple of days on the sulfur elimination diet, so expect the unexpected and keep going.

The goal is NOT to exclude sulfur from your diet – you need it – but to work out if you are indeed hitting your limits for sulfur, and need to work on your sulfur pathway. Limiting sulfur is a short-term stop-gap solution to help reduce symptoms.

If you eat a LOT of sulfur-containing foods, perhaps you will find the sweet spot where you still get to enjoy your favourite foods, but just a little less to avoid symptoms.

Searchable sulfur foods list

Food Name	Sulphur (S) (mg)
Abalone, black lip, aquacultured, raw	625
Abalone, black lip, wild, raw	772
Abalone, brown lip, wild, raw	650
Abalone, green lip, aquacultured, raw	595
Abalone, green lip, wild, raw	672
Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked	2
Baked beans, canned in tomato sauce	26
Baked beans, canned in tomato sauce, reduced salt	26
Bar, cherry & coconut centre, dark chocolate-coated	52
Bar, coconut cream centre, milk chocolate-coated	35
Bar, honeycomb centre, milk chocolate-coated	31
Bar, muesli, plain or with dried fruit	71
Bar, muesli, with nuts	71
Bar, nougat & caramel centre, milk chocolate-coated	34
Barley, pearl, boiled, no added fat or salt	48
Barley, pearl, uncooked	100
Barramundi, aquacultured, fillet, grilled, no added fat	316
Barramundi, aquacultured, fillet, raw	231
Barramundi, aquacultured, fillet, steamed with no added fat	275
Bean, haricot, dried	110
Bean, haricot, dried, boiled, drained	40
Bean, lima, dried	97
Bean, lima, dried, boiled, drained	26
Bean, red kidney, canned, drained	28
Bean, red kidney, dried	120
Bean, red kidney, dried, boiled, drained	34
Beef, casserole meat, boneless or bone-in, blade, lean, casseroled	152
Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat	146
Beef, casserole meat, boneless, blade or chuck, lean, raw	100
Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat	140
Beef, casserole meat, boneless, chuck, lean, raw	90
Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat	140
Beef, steak, boneless or bone-in, blade, lean, raw	110
Beer, full strength (alcohol 4-4.9% v/v)	11
Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified	7
Beer, high alcohol (5% v/v & above)	8
Beer, light (alcohol 1-2.9% v/v)	7
Beer, mid-strength (alcohol 3-3.9% v/v)	7
Beverage base, drinking chocolate, unfortified	65
Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk	30
Biscuit, savoury, from rye flour, crispbread	90
Biscuit, savoury, from wheat flour, crispbread, puffed & toasted	90
Biscuit, savoury, from white wheat flour, flaky cracker style	90
Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)	80
Biscuit, savoury, from white wheat flour, plain snack cracker style	70
Biscuit, savoury, from white wheat flour, Salada style	70
Biscuit, savoury, from white wheat flour, water cracker style	80
Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed	100
Biscuit, savoury, from wholemeal wheat flour, crispbread	100
Biscuit, savoury, rice cake, from brown rice, plain	90
Biscuit, savoury, rice cracker, seaweed flavoured	130
Blackberry, raw	16
Bread roll, from white flour	90
Bread roll, from white flour, toasted	105
Bread roll, from wholemeal flour	100
Bread roll, from wholemeal flour, toasted	118
Bread, flat (pita or Lebanese), white, commercial	100
Bread, flat (pita or Lebanese), wholemeal, commercial	90
Bread, from white flour	98
Bread, from white flour, added calcium	98
Bread, from white flour, added calcium, toasted	114
Bread, from white flour, added fibre	98
Bread, from white flour, added fibre, toasted	117
Bread, from white flour, added iron	98
Bread, from white flour, added iron, toasted	114
Bread, from white flour, added omega-3 polyunsaturates	98
Bread, from white flour, added omega-3 polyunsaturates, toasted	114
Bread, from wholemeal flour	120
Bread, from wholemeal flour, toasted	141
Bread, gluten free	58
Bread, gluten free, toasted	69
Bread, mixed grain	140
Bread, mixed grain, toasted	165
Bread, organic	120
Bread, organic, toasted	141
Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn	50
Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn	192
Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe	67
Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe	190
Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified	67
Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn	50
Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn	65
Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn	80
Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn	120
Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn	130
Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe	120
Broccolini, fresh, boiled, drained	86
Broccolini, fresh, raw	83
Bun, sweet, with dried fruit, uniced	90
Cake, lamington, unfilled	40
Cake, plain butter cake, commercial, iced	60
Cake, plain butter cake, commercial, uniced	60
Caramels, soft & hard	30
Cheese, cream, plain	67
Cheese, goat, firm	148
Cheese, goat, soft	123
Cheese, mozzarella	200
Chickpea, canned, drained	42
Chickpea, dried	119
Chickpea, dried, boiled, drained	43
Chocolate, compound, cooking	52
Chocolate, dark, high cocoa solids	58
Chocolate, milk	33
Chocolate, milk, fondant or caramel filled	37
Chocolate, white	68
Chutney or relish, commercial	22
Cocoa powder	250
Coconut, fresh, mature fruit, flesh	30
Coconut, grated & desiccated	67
Coffee, black, from instant coffee powder	5
Coffee, black, from instant coffee powder, decaffeinated	5
Coffee, instant, dry powder or granules	230
Coffee, instant, dry powder or granules, decaffeinated	230
Cone, wafer style, for ice cream	100
Confectionery, chocolate centre, sugar-coated	34
Cordial base, 25% citrus fruit juice, regular	4
Cordial base, 40% citrus fruit juice, regular	7
Cordial base, blackcurrant juice, regular	10
Cordial, 25% citrus fruit juice, regular, recommended dilution	3
Cordial, 40% citrus fruit juice, regular, recommended dilution	4
Cordial, blackcurrant juice, regular, recommended dilution	4
Cornmeal (polenta), boiled, no added fat or salt	19
Cornmeal (polenta), uncooked	53
Couscous, boiled, no added fat or salt	60
Couscous, uncooked	130
Cream, sour, light (approximately 18% fat)	18
Cream, sour, regular fat	18
Cream, thickened, regular fat (approximately 35%)	19
Croissant, plain	100
Crumpet, from white flour, toasted	50
Doughnut, dusted with cinnamon & sugar	70
Doughnut, iced	40
Dressing, French or Italian, regular fat, commercial	12
Dressing, thousand island, regular fat, commercial	16
Duck, lean flesh, baked, no added fat	250
Duck, lean flesh, raw	180
Duck, lean flesh, skin & fat, baked, no added fat	139
Duck, lean flesh, skin & fat, raw	104
Duck, skin & fat, baked, no added fat	130
Duck, skin & fat, raw	51
Egg, chicken, whole, fried, no fat added	204
Egg, chicken, whole, poached	188
Egg, chicken, whole, raw	180
Fish finger, crumbed, purchased frozen, grilled, no added fat	136
Fish finger, crumbed, purchased frozen, raw	120
Flour, arrowroot	6
Flour, chickpea (besan)	119
Flour, rice	65
Flour, rye	50
Flour, spelt	180
Flour, wheat, wholemeal, plain	93
Flour, wheat, wholemeal, self-raising	93
Fruit drink, apple juice	2
Fruit drink, orange juice	2
Gelatine, all types	1,500
Gherkin/Pickled Cucumber pickled, drained, commercial	15
Gravy powder, dry mix	150
Gravy, prepared from dry powder with water	16
Hamburger, white roll, beef patty, with salad, independent takeaway outlet	120
Ice confection, stick, milk-based, various flavours	28
Jelly, sugar sweetened, all flavours, prepared	3
Juice, apple & blackcurrant, commercial	3
Juice, orange & mango, commercial	5
Juice, orange, commercial	6
Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat	367
Kingfish, yellowtail, aquacultured, fillet, with skin, raw	268
Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat	319
Kiwifruit, gold, peeled, raw	16
Lamb, boneless dice or strips, lean, casseroled, no added fat	191
Lamb, boneless dice or strips, lean, raw	160
Lamb, boneless dice or strips, lean, stir-fried, no added fat	140
Lamb, boneless, fillet or loin, lean, grilled, no added fat	215
Lamb, boneless, fillet or loin, lean, raw	140
Lamb, chop, with bone, chump, lean, grilled, no added fat	190
Lamb, chop, with bone, chump, lean, raw	110
Lamb, chop, with bone, forequarter, lean, grilled, no added fat	140
Lamb, chop, with bone, forequarter, lean, raw	130
Lamb, chop, with bone, loin or chump, lean, grilled, no added fat	220
Lamb, chop, with bone, loin or chump, lean, raw	140
Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat	250
Lamb, cutlet or frenched cutlet, with bone, lean, raw	170
Lamb, diced, lean, casseroled, no added fat	191
Lamb, diced, lean, raw	190
Lamb, diced, lean, stir-fried, no added fat	150
Lamb, eye of loin, lean, microwaved, no added fat	250
Lamb, eye of loin, lean, raw	170
Lamb, fillet, lean, grilled, no added fat	180
Lamb, fillet, lean, raw	110
Lamb, leg roast, lean, raw	110
Lamb, leg roast, lean, roasted, no added fat	130
Lamb, loin chop, lean, grilled, no added fat	250
Lamb, loin chop, lean, raw	170
Lamb, mince, raw	120
Lamb, mince, stir-fried, no added fat	130
Lamb, mini roast, lean, roasted, no added fat	130
Lamb, roasting piece, leg or mini roast, lean, raw	110
Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat	130
Lamb, roasting piece, shoulder, lean, raw	130
Lamb, roasting piece, shoulder, lean, roasted, no added fat	140
Lamb, steak, boneless, lean, grilled, no added fat	155
Lamb, steak, boneless, lean, raw	110
Lamb, stir-fry strips, lean, casseroled, no added fat	191
Lamb, stir-fry strips, lean, raw	130
Lamb, stir-fry strips, lean, stir-fried, no added fat	130
Lasagne, beef, commercial, purchased frozen, baked	80
Liquorice, black	141
Liquorice, chocolate-coated	109
Lobster, southern rock, wild, flesh, purchased steamed or boiled	292
Lobster, southern rock, wild, flesh, raw	263
Lolly, hard varieties	6
Mayonnaise, traditional (greater than 65% fat), commercial	21
Milk, cow, fluid, lactose free, regular fat (3.5% fat)	28
Milk, cow, fluid, reduced fat (1% fat)	31
Milk, cow, fluid, regular fat (3.5% fat)	28
Mineral water, citrus flavoured	2
Mineral water, natural, unflavoured	1
Muesli, toasted, added dried fruit & nuts, unfortified	98
Muesli, untoasted or natural style, added dried fruit, unfortified	115
Muffin, cake-style, berry, commercial	70
Muffin, English style, from white flour	110
Muffin, English style, from white flour, toasted	120
Mushroom, common, fresh, fried, no added fat	46
Mushroom, common, fresh, raw	26
Mushroom, common, vitamin D enhanced, fresh, fried, no added fat	46
Mushroom, common, vitamin D enhanced, fresh, raw	26
Mustard powder	900
Mustard, cream style	160
Noodle, wheat with egg, plain, boiled, no added fat	56
Noodle, wheat, instant, flavoured, boiled, drained	40
Noodle, wheat, instant, flavoured, boiled, undrained	17
Noodle, wheat, instant, flavoured, dry, uncooked	123
Nut, almond meal	130
Nut, brazil, raw or blanched, unsalted	150
Nut, cashew, raw, unsalted	160
Nut, hazelnut, raw, unsalted	130
Nut, macadamia, raw, unsalted	130
Nut, peanut, with skin, raw, unsalted	170
Nut, peanut, without skin, roasted, with oil, salted	160
Nut, peanut, without skin, roasted, with oil, unsalted	160
Nut, pecan, raw, unsalted	87
Nut, pine, raw, unsalted	110
Nut, pistachio, raw, unsalted	160
Nut, walnut, raw, unsalted	92
Oil, canola	2
Oil, olive	2
Oil, peanut	3
Oil, sunflower	3
Olive, green or black, drained	39
Oyster, aquacultured, raw	367
Oyster, native, aquacultured, raw	355
Oyster, Pacific, aquacultured, raw	394
Oyster, Sydney rock, aquacultured, raw	320
Pasta in cream based sauce, dry mix	120
Pasta, gluten free, boiled from dry, no added salt	25
Pasta, white wheat flour & egg, boiled from dry, no added salt	56
Pasta, white wheat flour & spinach, boiled from dry, no added salt	51
Pasta, white wheat flour & spinach, dry	110
Pasta, white wheat flour, dry	110
Pasta, white wheat flour, fresh, boiled, no added salt	50
Pasta, white wheat flour, fresh, uncooked	110
Pasta, wholemeal wheat flour, boiled from dry, no added salt	60
Pasta, wholemeal wheat flour, dry	150
Paste, soybean	93
Pastry, filo, commercial, baked	140
Pastry, filo, commercial, raw	113
Pastry, puff, vegetable oil, commercial, baked	69
Pastry, puff, vegetable oil, commercial, raw	54
Pastry, puff, with butter, commercial, baked	70
Pastry, puff, with butter, commercial, raw	54
Pastry, shortcrust style, commercial, baked	70
Pastry, shortcrust style, commercial, raw	55
Pea, split, dried	180
Pea, split, dried, boiled, drained	37
Pear, nashi, unpeeled, raw	4
Pie, savoury, meat, commercial, ready to eat	90
Pie, savoury, meat, purchased frozen, baked	90
Pizza, ham & pineapple, purchased frozen, baked	80
Pizza, supreme, purchased frozen, baked	110
Pork, butterfly steak, lean, grilled, no added fat	290
Pork, butterfly steak, lean, raw	230
Pork, butterfly steak, untrimmed, grilled, no added fat	272
Pork, butterfly steak, untrimmed, raw	216
Pork, diced, untrimmed, fried, no added fat	210
Pork, diced, untrimmed, raw	210
Pork, fillet, fully-trimmed, baked, no added fat	310
Pork, fillet, lean, raw	230
Pork, forequarter (chop, roast, neck), separable fat, raw	60
Pork, forequarter chop, lean, BBQ’d, no added fat	270
Pork, forequarter chop, lean, raw	210
Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat	259
Pork, forequarter chop, untrimmed, BBQ’d, no added fat	233
Pork, forequarter chop, untrimmed, raw	180
Pork, forequarter shoulder roast, lean, BBQ’d, no added fat	270
Pork, forequarter shoulder roast, lean, raw	210
Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat	259
Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat	241
Pork, forequarter shoulder roast, untrimmed, raw	180
Pork, forequarter, separable fat, BBQ’d, no added fat	90
Pork, leg roast, untrimmed, baked, no added fat	220
Pork, leg roast, untrimmed, raw	199
Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat	260
Pork, leg steak (round, rump, topside, silverside), lean, raw	230
Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat	258
Pork, leg steak (round, rump, topside, silverside), untrimmed, raw	228
Pork, leg steak (rump), separable fat, fried, no added fat	50
Pork, leg steak (rump), separable fat, raw	50
Pork, loin chop, lean, BBQ’d, no added fat	330
Pork, loin chop, lean, raw	220
Pork, loin chop, semi-trimmed, BBQ’d, no added fat	317
Pork, loin chop, semi-trimmed, raw	212
Pork, loin chop, separable fat, BBQ’d, no added fat	70
Pork, loin chop, separable fat, raw	50
Pork, loin chop, untrimmed, BBQ’d, no added fat	300
Pork, loin chop, untrimmed, raw	201
Pork, loin cutlet, untrimmed, fried, no added fat	280
Pork, loin cutlet, untrimmed, raw	191
Pork, loin roast, lean, baked, no added fat	330
Pork, loin roast, lean, raw	220
Pork, loin roast, separable fat, baked, no added fat	70
Pork, loin roast, separable fat, raw	50
Pork, loin roast, untrimmed, baked, no added fat	296
Pork, loin roast, untrimmed, raw	188
Pork, medallion or loin steak, lean, fried, no added fat	330
Pork, medallion or loin steak, lean, raw	220
Pork, medallion or loin steak, separable fat, fried, no added fat	70
Pork, medallion or loin steak, separable fat, raw	50
Pork, medallion or loin steak, untrimmed, fried, no added fat	302
Pork, medallion or loin steak, untrimmed, raw	208
Pork, mince, as purchased, fried, no added fat	250
Pork, mince, untrimmed, raw	200
Pork, round mini roast, lean, baked, no added fat	260
Pork, round mini roast, lean, raw	230
Pork, round mini roast, separable fat, baked, no added fat	50
Pork, round mini roast, separable fat, raw	50
Pork, round mini roast, untrimmed, baked, no added fat	257
Pork, round mini roast, untrimmed, raw	226
Pork, round steak, lean, fried, no added fat	260
Pork, round steak, lean, raw	230
Pork, rump steak, lean, fried, no added fat	260
Pork, rump steak, lean, raw	230
Pork, rump steak, untrimmed, fried, no added fat	331
Pork, rump steak, untrimmed, raw	225
Pork, scotch roast, lean, baked, no added fat	270
Pork, scotch roast, lean, raw	210
Pork, scotch roast, separable fat, baked, no added fat	270
Pork, scotch roast, separable fat, raw	60
Pork, scotch roast, untrimmed, baked, no added fat	270
Pork, scotch roast, untrimmed, raw	184
Pork, silverside steak, lean, fried, no added fat	260
Pork, silverside steak, lean, raw	230
Pork, silverside steak, untrimmed, raw	228
Pork, spare ribs, untrimmed, baked, no added fat	248
Pork, spare ribs, untrimmed, raw	164
Pork, strips, untrimmed, fried, no added fat	290
Pork, strips, untrimmed, raw	220
Pork, topside steak, lean, fried, no added fat	260
Pork, topside steak, lean, raw	230
Pork, topside steak, untrimmed, fried, no added fat	260
Prawn, banana, aquacultured, purchased cooked	260
Prawn, banana, wild, flesh, raw	136
Prawn, black tiger, aquacultured, purchased cooked	244
Prawn, brown tiger, wild, flesh, raw	364
Prawn, endeavour, wild, flesh, raw	277
Prawn, flesh, cooked from raw, no added fat	315
Prawn, flesh, raw (green)	294
Prawn, school, wild, flesh, raw	241
Prawn, Western king, wild, flesh, raw	399
Rabbit, farmed, whole, raw	200
Rabbit, flesh, casseroled, no added fat	260
Raspberry, purchased frozen	12
Raspberry, raw	12
Rice, brown, boiled, no added salt	43
Rice, brown, uncooked	100
Rice, white, uncooked	30
Salmon, Atlantic, fillet, grilled, no added fat	231
Salmon, Atlantic, fillet, raw	207
Salmon, Atlantic, fillet, steamed, no added fat	243
Salmon, flavoured, canned, undrained	170
Salmon, red, canned in brine, drained	240
Sardine, Australian, whole, fried, no added fat	284
Sardine, Australian, whole, raw	26
Sauce, barbecue, commercial	15
Sauce, pasta, tomato-based, commercial, heated	22
Sauce, soy, commercial	58
Sauce, soy, commercial, reduced salt	58
Sauce, tomato, commercial	16
Sauce, Worcestershire, commercial	150
Sausage roll, commercial, ready to eat	80
Sausage roll, purchased frozen, baked	80
Scone, plain, commercial	100
Seaweed, boiled, drained	345
Seaweed, nori, dried	1,900
Seed, sunflower	200
Semolina, boiled, no added fat or salt	29
Semolina, uncooked	83
Shark, fillet, without skin, baked, no added fat	266
Shark, fillet, without skin, raw	194
Shark, fillet, without skin, steamed, no added fat	218
Soft drink, cola flavour	8
Soft drink, cola flavour, decaffeinated	8
Soup, broth style, with meat & noodles, instant dry mix	90
Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water	7
Soy beverage, regular fat (3% fat), added Ca	22
Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12	22
Soy beverage, regular fat (3% fat), unfortified	22
Spaghetti in tomato & cheese sauce, canned	20
Spaghetti in tomato & cheese sauce, canned, reduced salt	20
Spelt, boiled, no added fat or salt	81
Spelt, uncooked	180
Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat	284
Sprat, blue, wild caught, flesh, skin & bones, raw	242
Spread, hazelnut & chocolate flavoured	66
Spread, yeast, marmite	210
Spread, yeast, vegemite	220
Sprout, alfalfa, fresh, raw	19
Stock, dry powder or cube	130
Tahini, sesame seed pulp	200
Tapioca, pearl or seed style, boiled, no added fat or salt	5
Tapioca, pearl or seed style, uncooked	14
Tart, custard, commercial	60
Tomato, sundried	210
Trout, ocean, aquacultured, fillet, without skin, baked, no added fat	315
Trout, ocean, aquacultured, fillet, without skin, raw	230
Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat	274
Tuna, canned in brine, drained	220
Tuna, flavoured, canned in oil, drained	170
Turkey, breast, lean flesh, baked, no added fat	260
Turkey, breast, lean flesh, raw	190
Turkey, breast, lean flesh, skin & fat, baked, no added fat	236
Turkey, breast, lean flesh, skin & fat, raw	170
Turkey, hindquarter, lean flesh, baked, no added fat	290
Turkey, hindquarter, lean flesh, raw	220
Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat	271
Turkey, hindquarter, lean flesh, skin & fat, raw	210
Vinegar (except balsamic vinegar)	1
Water, soda	3
Water, tap	3
Wine, fortified, port	31
Wine, fortified, sherry, dry style (approximately 1% sugars)	15
Wine, fortified, sherry, sweet style (approximately 11% sugars)	16
Wine, red	14
Wine, red, cabernet sauvignon	14
Wine, red, merlot	14
Wine, red, pinot noir	14
Wine, red, shiraz	14
Wine, red, sparkling	14
Wine, rose	20
Wine, white	16
Wine, white, chardonnay	16
Wine, white, riesling	16
Wine, white, sauvignon blanc	16
Wine, white, semillon	16
Wine, white, sparkling	13
Yeast, dry powder	320
Yoghurt, soy based, berry flavoured, regular fat (3% fat)	26
Yoghurt, soy based, vanilla flavoured, reduced fat (1% fat)	26

Doing the sulfur elimination diet

Week 1

Ensure you have plenty of meal and snack options at hand, since the low sulfur diet is also low protein. Many proteins have sulfur-containing amino acids. This can mean you get hungrier and are less satiated when you do eat.

Include plenty of satiating foods like fats, oils and filling foods. Stay hydrated, and if you’re feeling hungry, drink a big glass of water. It’ll help temporarily.

Week 2

If you don’t notice any change in symptoms, sulfur is probably not your problem, so you do not need this diet any longer. Return to your usual diet and seek advice from a healthcare practitioner. There are other elimination diets you can try, if you’re sure there’s a problem, but you’re not sure which food.

If your symptoms do improve on the sulfur elimination diet, you can start to slowly reintroduce foods and see how you feel.

Sulfur: for 1-4 days, eat multiple servings of high sulfur foods across each day. If your symptoms return during these days, return to a low sulfur diet and wait for symptoms to calm down again.

Grains: If you want to test your tolerance to grains, test these separately to sulfur by adding them in alone, while on a low-sulfur diet. Beware that quinoa and buckwheat contain sulfur. Wheat and other gluten-containing grains should be added in separately as they can be a problem on their own.

Other foods (dairy, nuts, soy, eggs): If you want to test some other foods, try these one a time while on a diet that you’re not reacting to. If you suspect you’re intolerant to these items, remove them during your elimination diet and then reintroduce them to test. Use the same regime as above. Remember that these all contain sulfur.

Most grains are low in sulfur, but it’s very useful to avoid all grains until doing a challenge on each one, since gut microbiome imbalances and overgrowth due to starches in grains can be an issue for many who are sulfur intolerant.

Rice isn’t as problematic, and can be eaten in small amounts – 1/2 cup per meal. If you don’t tolerate foods on the list that should be ok, please avoid them.

I’m sulfur intolerant – what next?

The main component we want to work on is your sulfur metabolism and detoxification. We do this using certain supplements and detoxification methods like Epsom salt baths (magneisum sulfate). Talk to your practitioner about your options.

Once you are actively suppoting your sulfur metabolism and detoxification, you’ll need to work out what your tolerance is by increasing intake slowly and seeing where you hit threshold and develop symptoms. With the right support, you should be able to eat many more sulfur-containing foods than you could in your sulfur test during week 2.

Low sulfur meal ideas

Breakfast ideas

• Smoothie: 1 cup of water, 1/4 avocado, 1/2 banana, 6 macadamia nuts, 1/2 tsp cinnamon, honey to taste, rice/pea protein powder
• Fresh cucumber, celery, beet, carrot, orange or apple juice
• Fresh fruit (any allowed) and 12 macadamia nuts
• ½-1 sliced avocado with 1 orange, peeled and cut into chunks, drizzled with olive oil and sea salt
• Banana, apple with macadamia nut butter
• Sweet potato, grated and cooked in olive oil, sea salt and fresh herbs, smoked salmon/sardines for protein

Main meal ideas

• PROTEIN: salmon, dark meat poultry with roasted carrots, sweet potato, squash, other low sulfur vegetables, cooked in olive oil, salt, pepper, fresh herbs
• SALAD: Romaine or other lettuce greens with low sulfur vegetables, fruits, pepitas, sunflower seeds, avocado, olive oil, lemon juice, salt, pepper, fresh herbs
• RICE: Long grain, jasmine rice with crushed macadamia nuts and pepitas, fruit, cinnamon, rice milk

References

The Australian Food Composition Database