I'm fascinated with new research coming to light about how our genes impact our dietary needs. I have a homozygous mutation of my CBS gene which means I have a serious intolerance to sulfur that won't get better with time - it's in my genes. The great thing about this is that I'm personally highly motivated to research how to navigate low-sulfur diets! Here's my list of foods that people like me can and cannot eat. I'll update the list as new research brings new information to light.
For people with CBS mutations, it's worth noting that proteins should be eaten in moderation until the science catches up with how sulfur and proteins works - and it's good to keep carbs on the low side, with high levels of fats.
Lots of veggies, of course - but none of the kale / broccoli family that are so healthy for other people.
Also the jury is out on Epsom salts - some people recommend people with CBS mutations have baths with them often, and some people say we should totally avoid them. Same goes for chlorella and spirulina.
In short, Nobody Knows For Sure what to do about this, it's all so new, and the last time a scientific study was published evaluating sulfur levels in foods it was the 1950s, and they were evaluating stuff like Ryvitas. It's a quaint and interesting snapshot of foods that were popular at the time of the study, but it needs to be updated for today's products.
Maybe a food manufacturer will launch a new CBS-friendly range of foods, and fund the product information on the side of the packet, thereby making it happen?
Definitely hope so - there's only so much you can do with the list below, as I'm quickly discovering! That said, if anyone can, I can, so I'm starting to create some recipes that will make this list a lot more appealing.
FOODS that are Low in Sulfur - eat these freely!
Squash of all kinds - acorn, courgettes / zucchini, pumpkins, marrow, butternut, etc
Artichokes (Globe/ French)
Basil, parsley, dill, rosemary, thyme and all herbs
Celery and celeriac
Fresh ginger root
Chard of all kinds - green chard, ruby chard, rainbow chard
Mushrooms of all kinds, fresh and dried
All berries (except raspberries)
All stone fruit, including cherries, peaches, apricots etc
Basically, most fruit is low-sulfur except passionfruit and raspberries
LOW SULFUR PANTRY ITEMS:
Macadamias, cashews and pecans
All seeds, except for sesame
Sesame oil (but whole sesame seeds are NOT ok)
Lard, dripping, suet and all fats - animal or plant fats are all A-OK
Full fat milk, cream and butter are all FINE
Honey and sugar
And finally, GIN is fine, as is vodka
All fish, shellfish, meat, and organs are high in sulfur, but act low in sulfur
Dark poultry meat is better than light meat i.e. chicken legs are lower in sulfur than the breast etc
Fatty cuts are best
Tinned sardines are better than fresh
MEDIUM in Sulfur - i.e. I can eat these in moderation
Boiled garden peas
Boiled leeks and well-cooked onions
Boiled turnip tops
Boiled turnips, radishes, swede, horseradish, jicama, daikon etc
Old potatoes, boiled (meaning, standard potatoes as opposed to baby new potatoes, which I can eat freely)
Cooked lentils of all kinds
Dried culinary turmeric
Chocolate and carob
Apple juice if it has added sulphur, which most of them do
HIGH in Sulfur, to be avoided at all costs
Brassicas, other than a few boiled ones as seen on the 'medium' list above
Alliums - all of them, except occasional cooked onions and leeks
Beans of all kinds, including beansprouts and green beans
Peas of all kinds
Arugula / roquet
Seaweed of all kinds including carrageen
Sunchokes i.e. Jerusalem artichokes
HIGH-SULFUR PANTRY ITEMS:
Peanuts and Brazil nuts
Sesame seeds - whole or tahini (but oil is ok)
All dried fruit that has added sulfur (check the label)
Peas and beans of all kinds
Eggs - equally yolk and white
Meat and fish - but they seem to act like it's low sulfur for some reason I've yet to discover
Bone broth - likewise, getting confused information about bone broth
Cheese of all kinds from any animal - goat, sheep, cow etc
Mustard of all kinds
Soy anything e.g. tofu, tempeh, soy milk, miso
Marmite and all yeast extracts
And finally... stuff that may be high or low sulfur, tbc
Coconut milk and coconut oil
I'm endeavoring to find out whether these items are good for people like me with homozygous CBS mutations or bad for us - conflicting information about this, I'll keep looking for concrete info on these, and welcome any leads to a trusted source if you come across one! Thanks.
Also, I’m finding this article useful.