Sulphite intolerance? A Dietitian’s Story.

 In Feature

As I’m sure you’ve noticed – in quite a few of my posts I have hinted to my avoidance on sulphites. Well, cats outta the bag – I’m sulphite intolerant. What the WHAT?!

If someone told me they didn’t eat sulphites 5 years ago, I would have been like “oh you’re allergic to sulpha drugs? Common allergy. No biggie. Don’t take the antibiotics that contain them and you’re GOLDEN!”.

Well. I did NOT know what I was talking about. sulphites ≠ sulpha.

My Story

It all started two years ago. Probably longer, if I had started putting two and two together. I LOVE wine. I was part of a wine club. I had a wine subscription. Wine came to my door, and I’d normally enjoy a glass during the week, and a glass or two on weekends. I loved making beef bourguignon for guests. Whipping up a fantastic white wine risotto with lemon and green peas. I loved eating fancy cheeses with different wines. BUT, I began to notice, more and more, that each glass of wine I drank had me feeling worse and worse as time went on. Maybe I was always intolerant to sulphites. Or maybe I grew into it. But over time, I found wine made me feel like crap!

When my work schedule changed to starting at 6:45 am every Wednesday, I would pre-pack dried fruit – my favourites being apricots and dates, as well as nuts for a quick and easy breakfast. I thought I was brilliant, pre-packing 4-5 baggies at once for a grab-and-go breakfast or snack. I felt like garbage on these days. I thought early mornings just weren’t my thing.

One day after a bag of dried fruit and nuts, I was rounding with my team. I was dizzy. My lungs were constricted. I felt a fogginess in my brain. I thought my blood vessels were going to burst out of my eyes. I was SO vasodilated – the veins in my arms and hands were like Arnold Schwarzenegger in his prime. I told the team I felt like crap. Concerned as they were- they took my blood pressure. 142/90-something. Hypertensive. What was going on?!

Days and weeks went on – I felt like crap. I was constantly dizzy, foggy after eating, burdened with uncontrollable heart burn. It felt like my childhood athsma had taken a resurgence.

I went to the doctors. Wanting to replicate the effects of what was going on, I went about my usual day. Dried fruit? check. I mentioned my symptoms – Dizziness. Fogginess. Difficulties breathing. Upper right quadrant pain in my gut. I mentioned I worked in an oncology hospital. At the time, I thought I was histamine intolerant. My friend worked in neuroendocrine tumors. Did I have a neuroendocrine tumor? Is THAT why I was so sensitive, all of a sudden? My mind asked these questions, in this frenzy. The doc took my blood pressure. 160/low 100’s. Compared to my usual 120 over 80 – this was extremely high. He sent me on my way with two large jugs to collect my urine. Of course, it was negative for a neuroendocrine tumor -but they didn’t really have an answer for why I felt so unwell.

It was then that a dietitian friend introduced me to the concept of a low histamine diet. Dr. Janice Joneja, who is ALSO a dietitian has done a LOT of fantastic research in this area. I consumed it all. Why had I not learned about this before? Yes, I had learned about allergies. Intolerances? Not so much. I did my research. I went on a low histamine diet. I felt good. But it was hard- oh so hard. Especially given that I already follow a low-ish FODMAP diet. I started gradually re-introducing foods. Each time I would expose myself to sulphites, or sulphite-containing foods, I would feel unwell. All symptoms described above.

I requested a referral to an allergist – maybe they had fantastic insight on how to manage a sulphite intolerance. The allergist, verbatim, told me that I would “know more about avoiding sulphites than (he) did” and sent me on my way. I don’t think I had ever been so frustrated. If I struggled as a dietitian and health professional to understand what was going on, how was the rest of the public coping?

What are Sulphites?

Sulphites are commonly found in salt-form and are used in the preservation of food, cosmetics, and pharmaceuticals. They prevent oxidation and browning. All fine and dandy, everyone likes well-kept food, food that isn’t infested with bugs and germs, unless of course, you have a horrible reaction to that preserving agent. As a general rule, sulphites are safe for the majority of the population. Unfortunately, there are some individuals whose body can’t hack sulphite exposure. Mechanism – unknown – although there ARE several theories – which I will discuss in future posts.

Symptoms of a Sulphite Intolerance

  • chest congestion
  • wheezing (especially if you’re athsmatic)
  • dizziness
  • headache
  • nausea, vomiting, abdominal pain
  • Flushing, icteria, hives
  • A drop in BP (oddly – mine goes up)
  • anaphylaxis (people have died of sulphite exposure – usually secondary to athsma)

Risk Factors

The jury is out on this one. If you have athsma, you appear to be more likely to suffer from a sulphite intolerance.

Sulphite-Containing Foods

Unfortunately, sulphites are poorly labeled. Luckily (I think?!) Canada has made sulphites one of its priority allergens. I see more and more labels popping up all the time that identify the product as ‘sulphite free’ or ‘contains sulfites’.

Some common sulphite-containing foods include:

  • beer, wine, champagne
  • Condiments like squeezable lime and lemon juice, vinegar, pickles/pickled foods
  • dried fruit & coconut (if its brightly coloured its likely sulphite containing)
  • Shellfish that isn’t still alive or has been transported (I find I can eat shrimp next to the ocean. If its been frozen and packaged- its not worth the risk)
  • Potato flakes, pre-made pastries, buns, bread, biscuits, pizza dough
  • some canned tomato products
  • Pre-sliced fruit, potatoes, etc. (Think: those little packs of sliced apples that don’t brown)

Read Ingredient Labels – common forms of sulphites listed on ingredient labels include:

  • Sodium Sulphite
  • Sodium Sulphate
  • Potassium Sulphite
  • Sodium Thiosulphate
  • Sulphurous Acid
  • Sulphur dioxide
  • Sodium Metabisulphite
  • Potassium Metabisulphite
  • Sodium Bisulphite
  • Potassium Bisulphite
  • Sodium Dithionate

So. This is my low-down in sulphites. I’ve done lit-reviews. I’ve studied the evidence. I’ve learnt a lot of things. Trial and error through personal experience. I’ve come to the conclusion that there is not enough awareness and resources out there to support people with a sulphite intolerance.

As such, I’m hoping to develop for you some fantastics resources, and, ramping up, even some one-on-one nutrition counselling for all you weirdos. (Endearingly weird of course!)

If you have been diagnosed with a sulphite intolerance, I would LOVE to hear from you – your experience, foods that you’ve found that are sulphite containing, tips and tricks. All the personal experience you offer me will help me to better get my experience to the masses! Please share in the comments section, or email me at



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Showing 5 comments
  • Val MacLean

    I shared this with a friend who suffers from sulphite intolerance. It’s hard to imagine life without wine!

  • Terri Morrice

    I got hives from a sulpha antibiotic and I had a white coating on my tongue that became very rancid and was hard to get rid of. I have been experimenting with food elimination for 8-10 years. With a lot of research and trial and error, I have come to realize I do have an intolerance or reaction to sulfites. I ruled out candida with strict diets, medicines and every probiotic I could find.The most obvious offenders from my reactions are frozen fish/ seafood, nuts, dried or frozen potatoe products, blue cheese, processed meats, beer (worse than wine), canned or bottled juices, jams and jellies, and dried fruit, and nut milks. I can have fresh seafood with no problem, or potatoe from fresh and of course fresher squeezed juice with no problems. I need to avoid processed and from frozen because unfortunately they don’t even have to label the use of sulfites in frozen French fries for instance.
    I get headaches and vomiting from MSG as well. I’ve avoided that for 25 years. Not sure if that is related. And I do find that taking betaine helps keep the tongue symptoms under control. Good news is most of the sulphites in wines are naturally occurring from the grapes and I really don’t react often to wines. It seems to be added sulphites. I love eating in Europe where the food is real and I don’t have to worry about hidden ingredients. Food labelling laws need to be more strict in North America.

    • but first, let's eat

      Those ‘biogenic amine’ compounds are so difficult and due to the lack of research about them I really find them to be under-recognized- thanks for sharing Terri- I’m an ardent advocate for sulphite labelling because you’re right- the labelling laws DO need to be more strict!

  • Julianne

    Quite helpful, I’m definitely not crazy!!

    • Andrea Hardy, RD

      Definitely not! Sulphite intolerance is real, and unfortunately since its a diagnosis of exclusion, its under-diagnosed!

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