Why You Should Add More Sulphurous Veggies To Your Diet
I hadn't given much thought to sulphurous veggies, until reading about the Dr. Terry Wahls protocol. Dr Terry Wahls reversed her multiple sclerosis in part, by modifying her diet. She recommends eating 3 cups of leafy greens, 3 cups of antioxidants and 3 cups of sulfurous veggies every day.
What’s so special about sulfur and why should we eat more?
It might smells like rotten eggs, but sulphur is found all throughout our body in the connective tissues such as nerve cells, skin, hair and nails. It’s therefore essential that we can replenish the sulphur in our bodies – and what better way than eating sulfurous veggies?
So which vegetables are good sources of sulphur?
Broccoli
Broccoli is the top vegetable in the list of sulphurous vegetables. This cabbage is rich in the sulfur glucoraphanin. As soon as broccoli is chewed on or cut, the glucoraphanin is transformed into sulforaphane.
Other cabbages
Like broccoli, Brussels sprouts, cauliflower, red cabbage and all the other forms of cabbage, are sulfurous vegetables. They contain organic sulphurous substances and are packed with vitamins.
Vitamin U, or cabagin, can be found in cabbages too, another reason to eat more cabbage. Cabbages are also rich in indoles, which help regulate estrogen metabolism. What is there not to love?!
Garlic
Garlic is probably the most used medicinal plant in history. Garlic works as an anticoagulant, which decreases the silting of platelets and inhibits the formation of blood clots.
Garlic also helps the immune system. The different sulfur compounds have antibacterial, antiviral, antiparasitic and antifungal properties.
Asparagus
As well as being a great source of sulphur, asparagus is rich in glutathione.
Other Sulphurous Vegetables
Chicory, endive and onions are also good sources of sulfur.
How to eat more sulfurous veggies?
You can eat these vegetable raw or cooked, so try adding to salads, or using for a green smoothie. Keep you fridge stocked with prepared veggies, to make it easy to add them to your meals.
The Detoxifying Power of Sulphurous Vegetables
One of the most compelling reasons to include more sulphurous vegetables in your diet is their powerful detoxifying capabilities. Cruciferous and allium vegetables are known to activate phase II liver detoxification pathways, which are essential for neutralising and eliminating toxins from the body. This is especially important in modern life, where we’re frequently exposed to environmental pollutants, additives, and synthetic chemicals.
Compounds like sulforaphane (from broccoli) and allicin (from garlic) help boost your body’s natural detox defences. They work by increasing levels of glutathione, the body's master antioxidant. This antioxidant binds to toxins and helps flush them out, keeping your system clean and resilient.
Supporting Joint Health and Inflammation Reduction
Sulphur is a major component of connective tissue, particularly in compounds like glucosamine and chondroitin sulphate. These naturally occurring substances help maintain the health of your joints and cartilage. Increasing your dietary intake of sulphur-rich foods may therefore support joint comfort and mobility — especially important if you suffer from stiffness, arthritis, or physical fatigue.
Moreover, the anti-inflammatory nature of these vegetables can’t be overstated. Chronic inflammation is at the root of many degenerative conditions, from autoimmune disorders to cardiovascular disease. Including a range of sulphurous vegetables each day can help calm inflammation and protect tissues from oxidative damage.
Boosting Immunity Naturally
Sulphur-containing compounds are also critical in supporting the immune system. Vegetables like onions, leeks, garlic, and shallots contain natural antibiotics in the form of allicin and other sulphur-rich molecules. These substances can inhibit harmful bacteria, viruses, and fungi — making your diet an integral part of your body’s first line of defence.
Incorporating garlic and onion into your meals regularly not only adds flavour but also contributes to better immune resilience during cold and flu season. Try roasting whole garlic cloves, blending them into dressings, or stirring chopped onions through soups and slow-cooked dishes.
Sulphur and Skin Health
Did you know that sulphur is sometimes called “nature’s beauty mineral”? That’s because it plays an essential role in the structure of keratin and collagen, the proteins that support healthy skin, hair, and nails. Sulphur also helps combat acne and skin irritations by reducing inflammation and supporting detoxification pathways that prevent build-up of waste products beneath the skin.
If you’re dealing with eczema, acne, rosacea or even dull skin, increasing your intake of vegetables like cabbage, cauliflower, and spring onions might help improve skin clarity and tone over time.
Simple Ways to Add More Sulphurous Veggies
Adding these nutritional powerhouses to your plate doesn’t need to be a chore. Here are some easy and delicious ideas:
- Stir-fry magic: Quickly fry chopped bok choy, cabbage, or Brussels sprouts in coconut oil with ginger and garlic.
- Oven-roasted goodness: Roast cauliflower florets with turmeric and a little olive oil for a crispy side dish.
- Smoothie boost: Add a few leaves of kale or a handful of spinach to your morning green smoothie — you won’t even taste it.
- Soups and stews: Add leeks, garlic, and onion to the base of hearty winter soups and stews for an extra sulphur-rich kick.
- Fermented favourites: Sauerkraut and kimchi, both made from cabbage, add a probiotic-rich punch and support gut health as well.
Do You Need to Worry About Too Much Sulphur?
For most people, the answer is no. Sulphur from whole food sources is generally safe and beneficial. However, if you’re sensitive to FODMAPs — fermentable carbohydrates found in many sulphurous vegetables — you may experience bloating or discomfort. If that’s the case, start with small amounts of cooked vegetables and observe how your body reacts.
Cooking cruciferous vegetables helps break down some of the more difficult-to-digest compounds, making them gentler on sensitive tummies while still providing plenty of nutritional benefits.
Sulphurous Veggies and Hormone Balance
Another fascinating benefit of these vegetables lies in their impact on hormonal health. Cruciferous vegetables are rich in compounds that support the liver’s role in metabolising oestrogen. This can help balance hormones, particularly in women dealing with oestrogen dominance, PMS, or perimenopausal symptoms.
By aiding the clearance of excess oestrogen from the body, sulphur-rich vegetables contribute to a more balanced hormonal profile, potentially easing symptoms like bloating, irritability, and irregular cycles.
Making it a Daily Habit
If the Dr Wahls protocol recommends three cups of sulphurous vegetables daily, how can you make that goal achievable? Prepping ahead is key. Spend a little time each weekend chopping and storing your favourite options so you can grab and go. Steamed broccoli or Brussels sprouts keep well in the fridge and make an easy side for lunch or dinner.
You could also aim to include one sulphurous vegetable at every meal. Add spring onions to your breakfast omelette, a side of red cabbage slaw with lunch, and a big serve of stir-fried greens with garlic at dinner. Once you build the habit, it becomes second nature — and your body will thank you for it.
Have You Noticed a Difference?
Whether you’re aiming to reduce inflammation, support detox, balance your hormones, or simply improve your skin, sulphurous vegetables are a powerful and natural addition to your diet. Many people report better digestion, fewer skin issues, and even improved mood after incorporating more of these into their meals consistently.
How much do sulphurous veggies play a role in your diet? Have you tried the Dr Terry Wahls protocol? Share your thoughts in the comments below!
