It is often said breakfast is the most important meal of the day. But what if everything you eat, from the start of the day, makes you feel bad? Knowing what to eat for breakfast with a sulfite sensitivity can be tricky, yet so crucial to starting your day off right. Eating sulfites early in the morning can leave you bloated, nauseous, and fatigued, and many traditional breakfast foods contain sulfites. This is particularly true when you are eating more processed foods.
Not As Simple As Eating Clean
Unfortunately, eating clean or organic doesn’t always ensure the elimination of sulfites. Many foods such as yogurts that contain gelatin or corn syrup and organic foods such as cereal can contain sulfites. Eating a low sulfite breakfast entails reading labels and being aware of what is actually on your plate.
It’s About Working Low Sulfite Foods Into Your Regular Rotation
I read somewhere that we tend to eat the same 15 to 20 foods over and over again. I believe it must be somewhat accurate because I have noticed that when I track my macros in MyFitnessPal, after 2 weeks or so, I can continue to pick from my previous list frequently. For this reason, a new diet’s success often depends on adding foods in your diet that substitute foods you can’t have. If you have even 3 to 4 good healthy breakfast options, you can rotate between them and modify them as you wish.
Fast Food Breakfast May Need To Go If You Have A Sulfite Sensitivity
First what needs to be taken out of a low sulfite diet is processed foods. Many frozen breakfasts have preservatives (not to mention a ton of sodium) even if they are labeled ‘healthy’ or organic. Fast food breakfasts are also often filled with sulfites. Oatmeal at McDonald’s comes with dried fruits which lists sulfites on the package. Most dried fruit is treated with sulfur dioxide as a preservative. Breakfast tacos are often made with tortillas that contain sulfates. Reading labels can help you learn which items are available if you get in a pinch, but overall fast-food breakfast is a no go.
While Panera Bread is not fast food, it is a quick way to grab a healthy breakfast. A few years ago they created a ‘No No List’. The list includes all the ingredients they removed that include preservatives, artificial ingredients, artificial sweeteners and artificial flavors. Fortunately for us sulfite sensitive people, this includes not only sulfites but other ingredients that tend to be processed with sulfites and sulfates.
The Egg
So what can you eat? Let’s start with eggs. Eggs naturally contain sulfites. The amount of sulfites in eggs is similar to many other foods and since it is a natural sulfite, many with a mild to moderate intolerance may tolerate the common breakfast food in moderation. If someone is allergic to sulfites, I recommend avoiding or limiting egg products. I eat eggs typically twice a week. I’ve found that I don’t tolerate eggs that are overcooked. For this reason, I typically leave my scrambled eggs a little ‘runny’ (I understand if this makes some cringe). I also rarely eat boiled eggs. As for egg whites in a carton, I avoid it. The ingredients don’t list sulfites, I just don’t trust that none has been used to preserve the contents. If you are extremely sensitive to sulfites or eating other questionable foods, I would leave eggs alone.
Savory Low Sulfite Options
There are other great savory options for those with sulfite sensitivity. Avocado toast if using a fresh avocado and sulfate-free bread is healthy and delicious. Cream cheese with a whole-grain, sulfate-free bagel is another savory option. Some prefer their oatmeal savory. I’ve seen recipes with olive oil and oranges. Most famously by Giada De Laurentiis. Not my thing but many people seem to love it.
While generally processed meats such as sausage and bacon can be tricky, some brands are minimally processed. Applegate makes a yummy turkey sausage that also is gluten-free, casein-free and no added nitrates or nitrites.
Traditional Breakfasts Without Sulfites
If you are not a savory breakfast person there are many options. Cottage cheese contains sulfites but approximately the same amount as eggs. If you can tolerate eggs, you may be ok with cottage cheese and fresh fruit. Avoid dried fruit if you are sensitive to sulfites.
Oatmeal and a teaspoon of peanut butter is my favorite breakfast right now. Peanuts contain sulfites naturally so limit to one spoon and find a brand with sugar not corn syrup. Another great oatmeal option is oatmeal with fresh berries sweetened with a little bit of cane sugar if needed. Oatmeal can not only be a great low sulfite option, but it can be gluten free as well, if you buy the right oats.
Looking for cereals you can eat? I recommend reading ingredients and avoid those that contain ferrous sulfate, dried fruit, dried coconut, corn syrup and of course food colorings. Some low sulfite options can include Cheerios, Rice Krispies and Shredded Wheat. Read the labels before trying them, as ingredients can change periodically.
If you are craving pancakes or waffles, there are some ‘healthy’ waffles in the frozen section that don’t have sulfites. ‘365 Homestyle Waffles’, are low sulfite and made without eggs. You are better off, however, making them at home with Unbleached Flour and consider not using an egg if you are very sensitive to sulfites. Aunt Jemima’s Original Pancake Mix is also low sulfite. Maple syrup naturally contains sulfites, so limit use but if you are using a teaspoon or so, you may be okay depending on your level of sensitivity. To be safe, you can use honey.
I love french toast with good sulfate-free bread like Dave’s Killer Bread. French toast on whole wheat bread may not be a decadent as on Brioche but at least I don’t feel sick for the rest of the day. Again, best to not sweeten or use honey.
What to Wash All This Delicious Low Sulfite Food Down With?
In general, I limit juice because of sugar content. I’m a big believer in not drinking my calories. That being said, sometimes you just need/want juice. Orange juice can be a low sulfite option, especially if fresh squeezed. As are other fresh squeezed juices like grapefruit or watermelon. Just be sure to know if filtered or bottled water was added to the juice. Coffee is also low sulfite, except instant coffee is not. I like my coffee black, but if that’s not your thing, milk or dairy free alternatives without gums or corn syrup may be okay. A good dairy free alternative you can try is Califa Oatmilk Made Without Gums which I found at Target. Tea made with loose tea leaves are usually a good option. Mimosas are definitely off limits because champagne has a high level of sulfites.
Eating With A Sulfite Sensitivity Is Tough But Not Impossible
There are times I get so tired of reading labels or frustrated not being able to just grab something and go. At the beginning of my sulfite sensitivity discovery, I had to plan each meal out in detail. Over time, I’ve found many foods that I can eat safely and it has simplified meal planning. I still read labels constantly and have to plan. If I’m out and about or on vacation, I try to stick to foods I know I won’t react to. As much as I would love to experiment, starting my day off with a breakfast that will make me sick isn’t ideal for a productive day.
Here is one of my favorite sites to learn about sulfites and the direct link to the post about great breakfast, lunch and dinner ideas for those with a sulfite sensitivity.
If you have a great low sulfite breakfast idea, please leave a comment. I’d love to add this list!
