What vegetables cause Sulphur burps?

December 6, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, gas formation in the digestive tract is a normal physiological process, with the average person burping up to 21 times a day. Some of these burps, however, can have a foul, rotten egg smell due to the presence of hydrogen sulfide gas, often triggered by specific sulfur-rich foods, including certain vegetables.

Quick Summary

An unpleasant odor like rotten eggs during burping is caused by hydrogen sulfide gas produced when gut bacteria break down sulfur-rich compounds. Several common vegetables, such as cruciferous and allium varieties, contain these compounds. Understanding the role of diet and gut bacteria is key to managing the symptoms.

Key Points

Cruciferous culprits: Vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage are common causes due to their high sulfur compounds, or glucosinolates.
Allium aggressors: Pungent vegetables including garlic, onions, and leeks contain sulfur-rich sulfides and sulfoxides that can cause smelly burps.
Gut bacteria's role: The hydrogen sulfide gas is produced by gut bacteria that break down sulfur compounds in food, with some individuals having more active sulfate-reducing bacteria.
Mitigate with modifications: Keeping a food diary to identify personal triggers is an effective way to manage symptoms.
Consider supplements: Probiotics can help balance gut flora, while digestive enzyme supplements can aid in breaking down complex carbohydrates before they cause gas.
Lifestyle adjustments: Eating smaller, more frequent meals, staying hydrated, and avoiding carbonated drinks can significantly reduce burping and gas production.

The dreaded rotten egg odor of a sulphur burp is primarily caused by hydrogen sulfide gas, a byproduct of the digestive process. When food travels through your digestive tract, gut bacteria break down the compounds, and if the food contains high levels of sulfur, the resulting hydrogen sulfide can lead to foul-smelling gas. While many foods contain sulfur, including protein and dairy, several common vegetables are significant contributors to this issue.

Cruciferous vegetables: The usual suspects

Cruciferous vegetables are well-known for their sulfur content, which is concentrated in compounds called glucosinolates. While these vegetables are incredibly healthy and packed with fiber and other nutrients, they can ferment in the gut, especially for those with sensitive digestive systems. The fermentation process is what ultimately produces the hydrogen sulfide gas responsible for the smell.

Common cruciferous culprits include:

Broccoli
Brussels sprouts
Cauliflower
Cabbage
Kale
Bok choy

Allium vegetables: Pungent and powerful

Another group of vegetables containing significant sulfur compounds is the allium family. The unique, pungent flavor of these vegetables comes from various sulfur-containing compounds like sulfides and sulfoxides. Just like cruciferous vegetables, when these are broken down in the gut, they can release hydrogen sulfide.

Key allium vegetables linked to sulphur burps:

Garlic
Onions
Leeks
Shallots
Chives

Other vegetables and high-sulfur foods

Beyond the cruciferous and allium families, other vegetables and food groups can contribute to the production of smelly gas. Legumes like beans and lentils, for example, are known to cause gas due to their high fiber and carbohydrate content, which can also include sulfur-containing amino acids.

The role of gut bacteria and digestion

It's important to understand that sulphur burps are not just about the food itself, but also about the individual's digestive system. Everyone's gut microbiome is different. Some people have a higher population of sulfate-reducing bacteria (SRB), which are particularly efficient at converting sulfur into hydrogen sulfide. Digestive conditions like Small Intestinal Bacterial Overgrowth (SIBO), Irritable Bowel Syndrome (IBS), and GERD can also disrupt the normal digestive process, leading to a buildup of gases.

Strategies for relief and prevention

If you find certain vegetables are consistently causing sulphur burps, there are several steps you can take. A food diary can help you pinpoint the exact triggers.


Comparison of Digestive Strategies for Sulphur Burps	Strategy	How it works	Effectiveness	Best for
Dietary Modification	Temporarily avoiding trigger foods to reduce the amount of sulfur available for gut bacteria to ferment.	Highly effective for identifying and controlling symptoms caused by specific foods.	People with known dietary triggers, as identified through a food diary.
Probiotics	Introducing 'good' bacteria to the gut can help balance the microbiome and potentially reduce the population of sulfate-reducing bacteria.	Variable, but promising for long-term gut health. Takes time to see results.	Those with gut flora imbalances or persistent symptoms.
Mindful Eating	Chewing food thoroughly and eating slowly reduces the amount of air swallowed, minimizing overall burping.	Effective for reducing general burping frequency, not just sulphur-specific ones.	All individuals looking to improve digestive habits.
Herbal Teas	Certain teas like peppermint, ginger, and chamomile can soothe the digestive system and reduce gas production.	Offers soothing, temporary relief. Not a cure for the underlying cause.	Immediate symptom management and general digestive comfort.
Enzyme Supplements	Supplements like alpha-galactosidase can help break down complex sugars in beans and vegetables before they reach the gut bacteria.	Effective if specific complex carbs are the main trigger.	People who want to continue eating trigger foods by improving digestion.

Conclusion

While certain vegetables like those from the cruciferous and allium families are common causes of sulphur burps, the root issue is often a complex interplay between dietary sulfur intake and the balance of your individual gut microbiome. Managing these unpleasant symptoms can involve a combination of strategic dietary modifications, mindful eating habits, and, in some cases, targeted supplements or probiotics. It's not necessary to eliminate these nutrient-rich vegetables entirely from your diet, but rather to understand your body's specific triggers and adjust your eating patterns accordingly. For persistent or severe symptoms, consulting a healthcare provider or a registered dietitian is always the best course of action to rule out underlying medical conditions. For more on optimizing gut health, you might find this resource from the NHS on good foods to aid digestion useful.

Frequently Asked Questions

The rotten egg smell comes from hydrogen sulfide gas, which is produced when gut bacteria ferment sulfur-containing compounds from foods during digestion.

Certain vegetables, particularly those in the cruciferous (e.g., broccoli, cabbage) and allium (e.g., garlic, onions) families, are rich in sulfur compounds. When these are broken down by intestinal bacteria, they can produce hydrogen sulfide gas.

No, not all vegetables cause sulphur burps. Only those high in sulfur, like cruciferous and allium varieties, are typically the culprits. Other vegetables are generally less likely to cause this specific type of gas.

To prevent sulphur burps from vegetables, you can try reducing your portion size, eating smaller and more frequent meals, and chewing your food more slowly. Cooking vegetables thoroughly can also help with digestion.

Yes, probiotics can help by introducing beneficial bacteria that can help restore a healthy balance in your gut microbiome. This can help reduce the population of gas-producing bacteria responsible for hydrogen sulfide.

Persistent sulphur burps can be a symptom of underlying medical conditions, including Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), gastroesophageal reflux disease (GERD), and certain infections like H. pylori.

You should see a doctor if sulphur burps are frequent, persistent, or accompanied by other symptoms like severe abdominal pain, nausea, fever, or diarrhea. This can help rule out any serious underlying digestive issues.