The Scoop on E223!

Sulphites are everywhere! If you check the labels on processed and packaged foods, you’ll likely spot the additive E223, also called sodium metabisulphite. E223 is a synthetic, inorganic compound used across various sectors, particularly in the food, beverage, cosmetic and medical industry. It’s a cheap, powerful preservative that stops food from spoiling or turning brown. That’s why food companies love it.

Why is E223 Added to Your Food?

1. To Preserve and make food last longer: When dissolved in water or an acidic food environment, E223 releases sulphur dioxide and forms sodium bisulphate, which slows the growth of yeast, mold, and bacteria. This helps food stay on shelves for (too many) months.

2. To Keep Food Looking “Fresh”: Sulphites stop food from browning and prevent discolouration in products like fruits (fresh and dried), vegetables, beverages, potato preparations and meat. That bright colour? It’s often chemistry, not freshness. Remember the unnaturally-bright-red meat fiasco some years back?

3. To bleach, stabilise, and improve texture: Sulphites are used to bleach flour, potato powder and coconut cream. In the seafood industry, E223 is used to prevent “black spot”in shrimp and prawns. Sulphites also reduce coloured material to a brighter colour, and act as a dough conditioner to improve the consistency and workability of baked goods.

How Much Is Too Much?

Because E223 is Generally Recognized as Safe (GRAS) by health authorities, there are acceptable daily intake limits. Health authorities set the acceptable daily intake at 0.7 mg per kg of body weight. This threshold was established because studies found that amounts below this level are unlikely to cause symptoms in most sulphite-sensitive people. But because sulphites are so common, it’s easy to consume large amounts regularly.

One study suggests that adults consume up to 2.6 times and children consume up to 12 times the acceptable daily intake. For sensitive individuals and high consumers, the effects of consuming sulphites can range from annoying discomfort to life-threatening reactions. Sulphites are among the most common intolerance triggers in the list of chemical food additives.

Who is most at risk?

1. People with asthma (highest risk) – About 5–10 percent of asthmatics are sulphite-sensitive. Reactions can happen within minutes and trigger severe asthma attacks.

2. People with sulphite sensitivity or allergy.

3. Children – Smaller body size equals higher exposure per kg, and children’s developing nervous and immune systems may be more vulnerable. Following exposure, it may be harder for children to clearly describe early symptoms.

5. People with chronic respiratory conditions – sulphites can worsen breathing problems.

6. People with gut sensitivity or migraines.

What happens inside your body When you consume E223 regularly?

Regularly consuming sulphite E223 is like having a small tripwire constantly set inside the body. Most people may step the tripwire without noticing. But for people with asthma or chemical sensitivity, that tripwire can suddenly snap — causing serious and even life-threatening reactions. For everyone else, E223 behaves like an unwelcome guest in the gut, slowly disrupting the helpful bacteria that support digestion, immunity, and overall health.

1. The most serious and well-documented effect of regular sulphite consumption is sensitivity, especially among people who suffer from asthma. Children with chronic asthma appear to be at greater risk of adverse effects. If you or your child are sensitive, regular consumption can trigger tightening of the airways (bronchospasm), chronic asthma symptoms and life-threatening asthmatic reactions. Cases of fatal asthma following ingestion of sulphite-containing wine have been reported.

2. Systemic and Allergic-Type Reactions are common: These can include dermatological (Dermatitis, hives or red raised rash and skin irritation), gastrointestinal (abdominal pain, abdominal cramps, nausea, vomiting, and diarrhoea) and cardiovascular reactions (flushing, low blood pressure, headaches, disorientation, and increased heart beats).

3. A Threat to Your Gut Health: Sulphites are added to food to kill bacteria and – that’s why they preserve food. But when eaten often, they can also harm good gut bacteria, allowing harmful bacteria to grow. This can cause an imbalance in our digestive tract and affect overall gut health. Some researchers suspect that consumption of sulphur-containing additives, which encourages the multiplication of sulphur-reducing bacteria in the intestine, may be causally related to some inflammatory and chronic bowel diseases.

4. Risk to Nutrients and Organs: Sulphites stop helpful enzymes from working and can destroy Vitamin B1 (also called thiamine) leading to concerns about thiamine deficiency, particularly in individuals with obesity, diabetes, or alcoholism. For this reason, foods rich in Vitamin B1 (such as whole grains and nuts) are usually not allowed to have sulphites added to them. Vitamin B1 helps our bodies turn food into energy and keeps our nerves healthy. .

5. Nervous System Effects: Too much exposure to sulphites may affect the brain and nerves. They can slow how nerve cells respond to messages in the body. In animal studies, large amounts damaged parts of the brain that help with memory. They also reduced important brain chemicals needed for thinking and learning. Because of this, scientists worry that sulphites could affect memory and thinking if exposure is too high.

6. Occupational Exposure: Sodium Metabisulphite exposure in occupational settings (such as fish and prawn processing or handling dry powder) is an under-recognized cause of occupational airways disease and asthma. It is corrosive when dissolved in water and releases toxic sulphur dioxide gas when it contacts acids or water, which irritates the respiratory tract.

7. Skin: Sensitive individuals who regularly use cosmetics (like hair dyes or creams) or topical medications (like anti-fungal or corticosteroid creams) containing sulphites have been reported to exhibit chronic skin symptoms.

Be your own Guardian & Protect Your Health!

1. Become a Label Detective: Know the lingo

The first line of defense against E223 sensitivity is knowing how to read the 0000.5 font size ingredient list. When checking an ingredient list, look for words like “preservative” followed by the chemical name or code number that begins with the letter E. If you see any of these, be wary or simply choose not to buy the product:

• Sulphites (overall group name)

• Sulphur dioxide (E220)

• Sodium sulphite (E221)

• Sodium hydrogen sulphite (E222)

• Sodium metabisulphite (E223)

• Potassium bisulphite or Potassium metabisulphite (E224)

• Calcium sulphite (E226)

• Calcium hydrogen sulphite (E227)

• Potassium hydrogen sulphite (E228)

Beware & Check Every Time! Manufacturers frequently change their recipes. Make reading the ingredients list a non-negotiable step before you buy any product. This usually means avoiding packaged and precooked meals.

2. Know the High-Risk Exposure Hot Spots and Everyday Products

Even if you are careful, some common foods and beverages contain concentrated levels of sulphites, making them major contributors to your total exposure. If you are sensitive, these items need special caution: processed meat and sausages, sugary drinks, instant noodles, wine, beer, cake mixes, cordials and dried fruit. Due to their low cost and benefits, sulphites are present in a variety of unexpected foods, pharmaceuticals and cosmetics.

3. Know Hidden & Unlikely Sources

Sometimes medicines and medical treatments (like adrenaline auto-injectors, local anaesthetics, and paracetamol tablets) can contain sodium metabisulphite. Always tell your healthcare provider if you are sensitive to sulphites before receiving treatment or prescriptions.

4. Prioritize Freshness

Choose food that is in its natural state to minimize exposure to additives. Look to the farm and minimize processed foods to control what chemicals you eat.

What Can You Do Right Now?

Practical, actionable steps that you can take to manage exposure to sulphites and minimize potential health risks.

1. For individuals with a known or suspected sulphite sensitivity, avoid foods, beverages, and other products known to contain sulphites. This is the primary method for preventing adverse reactions.

2. If you are concerned about your child’s exposure, limit their intake of major sulphite contributors, particularly processed meats, dried fruit, and junk food. Consider this: two sausages contain 16mg of sulphites – this is the total acceptable daily intake for a 10 year old weighing 21kg.

3. If you suspect you have a sulphite issue, have persistent symptoms or poorly controlled asthma, consult your doctor. The possibility of sulphite sensitivity should be considered if you experience worsening asthma symptoms following the consumption of foods such as processed meat, dried fruits and wines.

Or, if you notice adverse skin reactions after using certain cosmetics or medicated creams. While there are no standard blood or skin tests for sulphite reactions, a specialist may suggest a food exclusion and reintroduction diet supervised by a dietitian.

4. Disclose your sensitivity to all healthcare providers. It is crucial to inform your doctors, dentists, and pharmacists of your sulphite sensitivity before receiving any treatment, prescription, or vaccination. This ensures they can select sulphite-free alternatives where possible.

Call To Action for Consumers

1. Read labels!

2. Read labels and avoid foods containing sulphites.

3. Read the labels of food in your pantry and share a picture on X, TikTok and Instagram when you find a label with sulphites.

Call To Action for Manufacturers

Disclose the presence of sulphites on food labels in large legible font and include a warning. Reduce the amount of sulphites in your products. Best case scenario=do not use sulphites in products.

Call to Action for Regulatory Agencies

Establish and enforce strict guidelines for the use and labeling of sulphite additives. The mandatory declaration of sulphites on the labels of packaged foods should be required when their concentration meets or exceeds 10 mg per kg. For unpackaged foods, such as those sold in bins or at a deli/ready food counter, this information must be made available to the consumer upon request or be displayed.

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The information provided by Decluttered Label is not intended as medical advice. Always consult your doctor regarding underlying symptoms and illness. Before beginning dietary investigation, consult a health practitioner and dietitian.

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