What Food Lowers Hydrogen Sulphide Through Diet and Gut Health?

December 13, 2025 •

4 min read

An overgrowth of hydrogen sulphide producing bacteria has been linked to conditions like IBS and IBD. A low-sulfur diet that focuses on specific food choices can temporarily help lower hydrogen sulphide levels and alleviate symptoms.

Quick Summary

Adjusting your diet to manage gut bacteria is key to reducing hydrogen sulphide gas. Limiting sulfur-rich foods while increasing fiber and certain polyphenols can help regulate production and improve gut balance.

Key Points

Low-Sulfur Diet: Temporarily reduce high-sulfur foods like red meat, eggs, cruciferous vegetables, and alliums to limit fuel for sulfate-reducing bacteria.
Increase Fiber: Boost soluble fiber intake from sources like oats, rice, and flaxseed to promote beneficial gut bacteria and mitigate H₂S production.
Include Polyphenols: Incorporate polyphenol-rich foods and beverages, such as berries and green tea, which have antioxidant properties and support a healthy gut.
Consider Bismuth: Bismuth subsalicylate (found in Pepto-Bismol) can bind to hydrogen sulphide gas and provide short-term symptom relief.
Use Molybdenum: This trace mineral aids in the body's metabolism of sulfur, helping to detoxify and break down excess hydrogen sulphide.
Support Gut Microbiome: Use targeted prebiotics and specific probiotics (like Lactobacillus plantarum) to rebalance the gut flora and suppress H₂S-producing bacteria.
Avoid Over-Restriction: A low-sulfur diet should not be a long-term solution, as many high-sulfur foods are healthy. The goal is to reintroduce them as tolerance improves.

What Foods Can Lower Hydrogen Sulphide Levels?

An overproduction of hydrogen sulphide (H₂S) gas in the gut, often caused by an overgrowth of sulfate-reducing bacteria (SRB), can lead to uncomfortable digestive symptoms such as bloating, gas, and diarrhea. Diet plays a crucial role in managing this condition, but it requires a strategic, not overly restrictive, approach. The goal is to limit the fuel for SRBs while supporting a healthy, balanced microbiome.

The Foundational Approach: The Low-Sulfur Diet

The most direct dietary intervention for high hydrogen sulphide is a temporary reduction of high-sulfur foods. This is not a long-term solution, but a short-term strategy to provide symptom relief and help rebalance the gut environment.

Foods to temporarily reduce or limit:

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, kale, and cabbage.
Allium vegetables: Garlic, onions, leeks, and chives.
High-sulfur proteins: Red meat, eggs, and certain processed meats. Some people may also need to monitor poultry and fish intake.
Dairy products: Milk, cheese, and yogurt can be high in sulfur.
Legumes: Many beans and lentils are rich in sulfur.
Certain beverages: Wine and cider, often preserved with sulfites, should be limited.
Dried fruits: Dried fruits preserved with sulfur dioxide are a significant source of sulfites.

Prioritize High-Fiber Foods

Increasing dietary fiber, particularly soluble fiber, is a critical step in managing hydrogen sulphide. Fiber helps promote healthy gut bacteria that do not produce excess H₂S gas. A plant-based, high-fiber diet has been shown to decrease H₂S production compared to animal-based, low-fiber diets.

Excellent sources of soluble fiber include:

Oats: A classic source of soluble fiber, excellent for breakfast.
Flaxseed: Ground flaxseed can inhibit key enzymes responsible for H₂S production, offering a dual benefit.
Rice and Quinoa: These grains are typically well-tolerated and provide good fiber.
Fruits: Bananas, blueberries, and pears are good choices.
Legumes (in moderation): For those without specific intolerances, smaller portions of beans and lentils can still be beneficial for their fiber content.

Incorporate Polyphenol-Rich Foods

Polyphenols are plant compounds with antioxidant properties that can promote a healthy gut microbiome and have been shown to help manage H₂S levels.

Foods rich in polyphenols:

Berries: Blueberries and other berries are great sources.
Green Tea: Contains powerful polyphenols and has been shown to reduce H₂S levels.
Olive Oil: A staple of the Mediterranean diet, rich in beneficial compounds.

Targeted Supplements and Interventions

While dietary changes are foundational, certain supplements can provide additional support, but should always be used under professional guidance.

Bismuth: Bismuth subsalicylate (the active ingredient in Pepto-Bismol) can bind to hydrogen sulphide in the gut, offering symptomatic relief. Some bismuth formulas also act as herbal antimicrobials.
Molybdenum: This trace mineral assists the body's sulfur metabolism, helping to break down excess H₂S.
Probiotics and Prebiotics: Certain probiotic strains, like Lactobacillus plantarum, and specific prebiotics, such as Galactooligosaccharides (GOS), have shown promise in managing H₂S-producing bacteria.
Digestive Enzymes: Supporting overall digestion with enzymes can reduce the fermentation of undigested food that fuels H₂S production.

Comparison: High-Sulfur vs. Low-Sulfur Foods


Category	High-Sulfur Foods (Limit Temporarily)	Low-Sulfur Foods (Emphasize)
Vegetables	Broccoli, cauliflower, garlic, onions, asparagus	Lettuce, cucumbers, bell peppers, carrots, sweet potatoes, zucchini
Proteins	Red meat, eggs, cheese, soy, bone broth	Poultry (chicken, turkey), fish (salmon, cod), pea protein
Grains/Starches	Wheat, whole grains, beans, lentils	Rice, oats, quinoa, potatoes
Fruits	Dried fruits, grapes, pineapple, papaya	Bananas, blueberries, pears, melons, peaches
Fats	Almonds, sunflower seeds	Olive oil, avocado oil, coconut oil, macadamia nuts

Considerations for a Balanced Approach

It is important to understand that a low-sulfur diet should generally be a short-term intervention. Many high-sulfur foods are highly nutritious, and long-term restriction can lead to deficiencies and potentially harm the microbiome. The goal is to identify triggers and rebalance the gut, not to permanently eliminate healthy foods. Working with a healthcare provider is recommended, especially for those with SIBO or other gut imbalances. Increasing fiber, managing overall fat intake, and addressing underlying issues like poor bile acid metabolism or gut infections are also part of a holistic strategy. For example, a high-fiber, minimally processed plant-based diet has been shown to yield lower H₂S production compared to a low-fiber, animal-based diet.

The Role of the Gut Microbiome

Excess hydrogen sulphide is primarily produced by sulfate-reducing bacteria within the gut. These bacteria thrive on sulfur-containing amino acids from dietary sources, particularly protein. When fiber intake is low, SRBs can turn to protein for fuel, increasing H₂S production. A diverse, healthy gut microbiome can help suppress the growth of SRBs and produce beneficial compounds like butyrate, which supports the gut lining. This is why increasing fiber and certain probiotics is a key part of the solution. For more on the effect of diet on H₂S, see the NIH's publication on the topic.

Conclusion

Managing excessive hydrogen sulphide in the gut involves a multi-pronged dietary strategy. Temporarily following a low-sulfur diet can provide immediate symptom relief by limiting the fuel for SRB, while a long-term focus on high-fiber foods, polyphenols, and a diverse microbiome is essential for lasting gut health. Targeted supplements like bismuth, molybdenum, or certain probiotics can also be beneficial under professional guidance. A balanced, informed approach is key to successfully addressing this issue without sacrificing important nutrients.

Frequently Asked Questions

Hydrogen sulphide (H₂S) is a gas produced by certain bacteria in the gut, called sulfate-reducing bacteria (SRB). In excessive amounts, it can lead to symptoms like bloating, gas, abdominal pain, and diarrhea, particularly in individuals with IBS or SIBO.

No, a low-sulfur diet is typically a short-term strategy, often done under the guidance of a healthcare professional. Many high-sulfur foods are highly nutritious, and the long-term goal is to rebalance the gut microbiome so you can reintroduce these foods without symptoms.

To reduce hydrogen sulphide, you might need to temporarily limit cruciferous vegetables like broccoli, cauliflower, and cabbage, as well as alliums like garlic and onions. Low-sulfur alternatives include leafy greens, cucumbers, carrots, and bell peppers.

Fiber, especially soluble fiber, helps promote the growth of healthy gut bacteria that produce short-chain fatty acids instead of excessive hydrogen sulphide gas. High fiber can also mitigate the H₂S-increasing effects of high protein intake.

Yes, bismuth subsalicylate has been shown to bind to hydrogen sulphide gas in the gut, which can provide symptomatic relief. It is often used alongside other treatments to manage symptoms effectively.

Yes, ground flaxseed contains compounds that can inhibit the enzymes responsible for producing hydrogen sulphide. Additionally, polyphenol-rich foods like green tea and berries can support a healthier microbiome, which can indirectly reduce H₂S production.

After the initial symptom-relief phase, a balanced, high-fiber, predominantly plant-based diet like the Mediterranean diet is often beneficial for rebalancing the microbiome. Focus on whole foods and work on reintroducing higher-sulfur foods as your gut health improves.