Avoiding Sulfur Dioxide on the Whole30 Diet - What to Check for

Understanding Sulfur Dioxide and the Whole30 Diet

The Whole30 diet is a 30-day elimination program that focuses on removing certain food groups like sugar, grains, dairy and legumes. It emphasizes eating whole, unprocessed foods to reset your body and improve health. But what about additives like sulfur dioxide found in some foods and wines? Let's take a closer look at sulfur dioxide and how it fits into the Whole30 diet.

What is Sulfur Dioxide?

Sulfur dioxide is a common food additive used as a preservative and antioxidant. It is designated on food labels as E220 or sulfur dioxide. Some common names it goes by include:

• Sulfurous acid
• Sulfuric anhydride
• Sulfur(IV) oxide

In its pure form, sulfur dioxide is a colorless gas with a pungent smell. It occurs naturally from volcanic emissions but is also synthesized for commercial use. Sulfur dioxide prevents browning, acts as a microbial inhibitor, and prevents oxidation that can spoil flavors and cause foods and beverages to deteriorate.

How is Sulfur Dioxide Used?

Some common uses for sulfur dioxide as an additive include:

• Winemaking - Used to preserve freshness and prevent spoilage
• Dried fruits - Keeps color, extends shelf life
• Bottled lemon and lime juice - Preserves vitamin C and prevents mold
• Jams, syrups, beet sugar - Prevents browning
• Shrimp, lobster, dried cod - Prevents black spots
• Potato products - Inhibits bacterial growth
• Beer - Acts as antioxidant

The maximum permitted levels of sulfur dioxide vary based on the type of food. In the United States, wine contains the highest authorized concentrations.

Health Concerns With Sulfur Dioxide

While sulfur dioxide helps preserve foods and beverages, it can cause adverse health effects in sensitive individuals. Common reactions can include:

• Hives, red itchy skin, or swelling
• Wheezing, chest tightness, coughing
• Stuffy nose, sneezing
• Itchy, watery eyes
• Asthma attacks

Other potential symptoms include headaches, breathing problems, nausea and gastrointestinal issues. People with asthma or allergies tend to be more susceptible to the effects of sulfites.

Sulfur Dioxide on the Whole30 Diet

The Whole30 program aims to eliminate potentially inflammatory foods as well as food additives. This includes sodium bisulfite, potassium bisulfite, sodium metabisulfite and potassium metabisulfite. All of these sulfiting agents release sulfur dioxide.

During the 30 days on the program, any foods or beverages containing sulfur dioxide or other sulfites are not permitted. After the 30 days, they are reintroduced on a trial basis to see if they trigger any symptoms.

Some common Whole30 foods and products to check for sulfur dioxide include:

• Dried fruits and vegetables
• Bottled lemon/lime juice
• Wine and beer
• Vinegars
• Canned shrimp, anchovies
• Pickled foods
• Potato products
• Jarred sauces and condiments

Reading Food Labels

Checking food labels for "sulfur dioxide", "sulfites" or "E220" is important when doing a Whole30. Look for these terms in the ingredients list and allergen statement. Sulfites may also be identified as:

• Sodium sulfite
• Sodium hydrogen sulfite
• Sodium metabisulfite
• Potassium sulfite
• Potassium hydrogen sulfite
• Potassium metabisulfite

If a product doesn't contain any added sulfites, the label may read "No Sulfites Added." Always check the actual ingredients list to be sure.

Sulfite Sensitivity

Pay close attention to any adverse reactions you experience when reintroducing foods with sulfites after Whole30. Symptoms may include:

• Hives, itching, flushed skin
• Runny nose, sinus congestion
• Coughing, wheezing, chest tightness
• Stomach pain, nausea, diarrhea
• Headaches, dizziness

If you experience any concerning symptoms, avoid those products in the future. People with sulfite sensitivity should also carry emergency medication like an EpiPen in case of severe allergic reactions.

Choosing Sulfite-Free Foods and Beverages

When doing a Whole30 or looking to avoid sulfites in general, opt for fresh, whole foods whenever possible. Here are some tips for choosing foods and drinks without sulfites:

Wines

Sulfur dioxide is commonly added to most wines as a preservative. However, some wines are produced without any added sulfites, labeled as "NSA" or no sulfites added. These are allowable on Whole30 as long as they are dry wines without any added sugars.

Dried Fruits and Veggies

Check labels and choose sun-dried varieties over sulfited products. Raisins, prunes, apricots and other dried fruits often contain high amounts of sulfites.

Juices

Make your own fresh lemon or lime juice instead of bottled versions, which have sulfites. Look for 100% juice concentrates without additives.

Jams and Preserves

Opt for small-batch jams with reduced or no added sugar. Or make your own with fresh fruit and natural sweeteners like honey.

Salad Dressings

Avoid most bottled dressings, as they often contain sulfites. Make your own vinaigrettes with extra virgin olive oil, vinegar, herbs and spices.

Condiments

Many condiments like mustard, ketchup and relish contain sulfites. Make your own or look for sulfate-free natural brands.

Shrimp

Buy shrimp labeled "chemical-free" or get it fresh from a seafood counter. Frozen shrimp is typically treated with sulfites.

Deli Meat

Opt for fresh deli meat from the butcher counter rather than pre-packaged luncheon meat, which often contains sulfites.

Other Tips for Avoiding Sulfites

Here are some other ways to avoid sulfites when doing a Whole30 or reducing food additives:

• Check labels of any canned or jarred foods
• Make sauces, soups and condiments from scratch
• Skip the dried fruit aisle and buy fresh fruits
• Drink unsweetened coffee and tea instead of instant mixes
• Avoid processed potato products like frozen fries or hash browns
• Steer clear of pickled vegetables and olives
• Skip the beer and wine aisle - make your own kombucha or kefir instead
• Buy fresh seafood whenever possible instead of frozen

With some label reading and choosing whole, fresh options, its definitely possible to avoid added sulfites during a Whole30 or any time you want to reduce food additives and preservatives.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.