Sensitivity to Sulphites: Symptoms, Causes, and Treatment

A complete guide to dealing with sulphite intolerance

Wine often causes headaches and allergy-like symptoms for people with sulphite intolerance. Photo by Matthieu Joannon on Unsplash.

What is Sulphite Sensitivity?

Have you ever drunk a glass of wine, only to develop a headache or a snuffly nose 30 minutes later? I know I certainly have. Sulphite sensitivity is more common than many people realise. It’s a condition where a person’s ability to break down or remove sulphites is compromised. It comes with a wide range of symptoms, which can be most easily described as being allergy-like. People with asthma are often sensitive to sulphites. Sulphite sensitivity is also closely linked to histamine intolerance.

If you’ve ever drunk a glass of white wine or two - not enough to get drunk or tipsy - or eaten bacon then within a short amount of time, found yourself battling a headache, there’s a good chance that sulphites may be to blame.

But just because you have a sensitivity to sulphites doesn’t mean you’re powerless. There are plenty of things you can do to improve your condition and make life more enjoyable.

Before we dig into what they are, let’s dig into some of the symptoms and causes in a little bit more detail. This will enable you to better understand if you have a sulphite sensitivity and what may be causing it.

Symptoms of Sulphite Sensitivity

Sulphite sensitivity comes with a wide range of symptoms. You may or may not experience all of them, depending on how severe your sensitivity is and how it’s interacting with other factors.

Below is a comprehensive list of symptoms.

Respiratory Symptoms

These are the most common symptoms, especially in asthmatics.

• Wheezing

• Shortness of breath

• Coughing

• Chest tightness

• Bronchospasm (constriction of the airways)

• Exacerbation of asthma symptoms

Gastrointestinal Symptoms

• Nausea

• Vomiting

• Diarrhoea

• Abdominal cramps

• Bloating

• Indigestion

• Heartburn

Skin Reactions

• Hives (urticaria)

• Flushing

• Itchy skin

• Rashes

• Swelling (angioedema), especially around the face, lips, and eyes

Cardiovascular Symptoms

• Hypotension (low blood pressure)

• Increased heart rate (tachycardia)

• Dizziness

• Fainting (in rare cases)

Neurological Symptoms

• Headaches

• Migraines

• Fatigue

• Dizziness

• Tingling or numbness (in severe cases)

Ocular and Nasal Symptoms

• Watery eyes

• Runny nose

• Nasal congestion

• Sneezing

Severe (but rare) Reactions

1. Anaphylaxis-like reactions: While rare, severe reactions can sometimes resemble anaphylaxis but are not true allergic responses. Symptoms may include difficulty breathing, severe drop in blood pressure, and swelling of the throat.

Additional Symptoms in Sensitive Individuals

• Flare-up of eczema or other skin conditions

• Worsening of pre-existing respiratory conditions, such as Chronic Obstructive Pulmonary Disease (COPD)

If you have any or all of these, there’s a good chance that you might be sensitive to sulphites.

But what causes sulphite sensitivity?

That’s what we’re going to look at next.

Causes of Sulphite Sensitivity

There are four main causes of sulphite sensitivity:

1. Genetics. Some people have mutations in a gene called SUOX, which leads to impaired production of sulphite oxidase. This prevents them from being as effective at converting sulphite to sulphate, which is a necessary step in their metabolism and breakdown. This is made even worse if you have genes that prevent you from being able to break down histamine effectively as sulphites act as histamine liberators. They cause the release of histamine from immune cells, amplifying the effects of excess sulphites. Click here if you’d like to understand your unique genetic profile.

2. Gut dysbiosis. An unhealthy gut or one that’s imbalanced may have more difficulty in breaking down sulphites.

3. Impaired detoxification. People with impaired detoxification pathways or liver dysfunction are more likely to experience sulphite sensitivity. Glutathione is an especially important antioxidant for the removal of sulphites.

4. Diet heavy in processed foods and beverages. Many processed foods contain preservatives like sulphur dioxide, which breaks down into a sulphite compound. Eating a lot of processed foods and beverages can increase the sulphite load that your body has to deal with, and potentially a backlog of sulphites.

How to Reduce Symptoms of Sulphite Intolerance

There are two main ways that you can address sulphite intolerance.

The first one is to avoid foods that contain sulphites or at least, added sulphites.

The other way is to improve your ability to metabolise sulphites. This means improving the activity of your SUOX gene so that it can properly perform the conversion of sulphite to sulphate, enabling their metabolism and removal from the body.

One other strategy that you might want to consider is improving the effectiveness of all your other detoxification systems. This will ensure that once converted to sulphates, sulphites can be removed from the body by improving liver function. It will also decrease your body’s reactivity to stressors such as an excess of sulphites. Though acting less directly on sulphites, it may also decrease your sensitivity.

Which of these approaches is right for you?

A combination of all three is likely to be beneficial for someone with sulphite sensitivity, especially if you have a lot of the symptoms listed above. The more you do to help yourself, the more likely you are to get results.

Foods Highest in Sulphites

Sulphites are found in a wide range of foods. While they occur naturally in some foods, they’re found in the highest quantities in packaged and processed foods. Sulphites are added to these foods because they act as preservatives. I’ve outlined some of the foods highest in sulphites below so that you know what foods to be avoid or be cautious of. Keep in mind that your biggest reactions will come from those with added sulphites, rather than those with naturally occurring sulphites or their precursors unless you’re extremely sensitive.

Foods With Added Sulphites

• Dried fruit

• Wine (especially white wine & sweet wines)

• Beer & cider

• Processed meats (sausages, hot dogs, salami, bacon, ham, deli meats)

• Shellfish (prawns, lobster, crab, clams)

• Canned tuna

• Pickles (onions, gherkins, pasteurised sauerkraut)

• Relishes, chutneys, & jams

• Vinegar

• Canned or jarred vegetables

• Pre-packaged potatoes & chips

• Sauces (soy sauce, mustard, tomato sauce, salad dressings, gravy)

• Pre-packaged baked goods (bread, pastries, biscuits)

• Lemonade (and other citrus drinks)

• Fruit juices (especially grape and apple juice)

• Bottled cocktails and mixers (e.g., margarita mixes)

• Instant noodles

• Soup mixes (dried or canned)

• Dehydrated vegetables

• Gelatin (pre-packaged)

• Tea (some varieties)

• Dried coconut

• Glazed fruits

Foods With Natural Sulphites (or Precursors)

• Natural wines & beers (a small amount of sulphites are released by yeast during fermentation)

• Fermented foods (also produced during fermentation)

• Grapes

• Garlic & onion

• Egg yolks

• Brassicas (broccoli, spinach, bok choy, cauliflower, brussel sprouts, cabbage)

What Added Sulphites Should I Avoid?

If you’re unsure whether or not certain packaged foods contain sulphites, it always pays to read the back label. Here is a list of food additives that contain sulphites to avoid.

• Sulphur dioxide (E220)

• Sodium sulphite (E221)

• Sodium bisulphite (E222)

• Sodium metabisulphite (E223)

• Potassium metabisulphite (E224)

• Potassium bisulphite (E228)

How to Increase Sulphite Metabolism

Increasing your ability to break down sulphites depends on being able to produce more sulphite oxidase. The key micronutrient needed to do this is molybdenum. This is a rare trace element found in certain foods. We don’t need much of it to be healthy, but if you have problems with sulphites, then it can be beneficial to increase your intake of foods high in molybdenum or supplement with it.

The maximal upper limit for molybdenum consumption per day is 2mg, so when you take a look at the list of foods below, it shouldn’t be too hard to get what you need by including these foods in your diet.

Below is a list of foods with the highest concentrations of molybdenum. By far the richest source is beef liver, but I acknowledge that some people may not be keen on eating beef liver or eating it regularly. Legumes are the next best source, so are well worth including in your diet.

Foods Highest in Molybdenum

• Black beans: 0.160 mg/100g

• Chickpeas (garbanzo beans): 0.170 mg/100g

• Soybeans: 0.110 mg/100g

• Kidney beans: 0.132 mg/100g

• Lima beans: 0.096 mg/100g

• Pinto beans: 0.090 mg/100g

• Buckwheat: 0.090 mg/100g

• Peanuts: 0.042 mg/100g

• Sunflower seeds: 0.047 mg/100g

• Liver (beef): 1.50 mg/100g (one of the richest sources)

• Pork liver: 0.450 mg/100g

Other Key Micronutrients to Support Sulphite Metabolism

Aside from molybdenum, it can be useful to ensure that you’re getting enough of other key micronutrients involved in sulphite metabolism or the metabolism of sulphates. Sulphates are what sulphites are turned into in the body before they’r removed, so it’s important to support the whole process.

Vitamin C is crucial as it can bind to sulphites, preventing them from doing damage or acting on immune cells that release histamine. Lychee, mango, papaya, and melon are all good sources of vitamin C but low in salicylates, which can be problematic for people with combined sulphite and histamine intolerances.

Vitamins B12, B6, and B9 (folate) are also important for their role in sulphate metabolism. The best sources are beef liver, meat, fish, and eggs. B6 and folate can also be found in chickpeas and spinach. Please note that B12 is ONLY found in animal-based foods unless fortified.

Magnesium plays a crucial role in sulphate metabolism. The best sources are leafy green vegetables, legumes, and nuts and seeds.

Supporting Other Detoxification Systems

There are several other detoxification systems in your body. Each one plays a unique yet synergistic role with sulphite metabolism. The best general advice I can give you is to eat a well-balanced diet with adequate protein, healthy fats, dietary fiber, and as many micronutrients as possible. Plus stay well-hydrated and attend to each of the areas of Ecological Nutrition as possible. On top of that, you can ensure that your glutathione detoxification system is working properly.

Glutathione is perhaps our body’s most important antioxidant. It works as an all-rounder antioxidant, supporting all of your other detoxification systems. You can find more information on glutathione and how to increase your production of it here.

Conclusion

Sulphite sensitivity can be challenging, especially with its wide range of symptoms that often mimic allergies. Understanding its causes and knowing how to manage it can be life-changing. By avoiding sulphite-rich foods and improving your body’s ability to metabolise sulphites, you can significantly reduce symptoms and enhance your quality of life. If you're experiencing any of the symptoms discussed, or suspect sulphites might be impacting your health, now is the time to take control. Reach out to schedule a consultation and take the first step towards feeling better.