Chicken or Red Meat? What Sulfur-Sensitive Bodies Are Really Telling Us

If you’re dealing with hydrogen sulfide SIBO or sulfur sensitivity, you’ve probably second-guessed everything on your plate- even the so-called “safe” proteins like chicken and red meat.

The truth?

Neither is inherently good or bad.

But depending on your unique sulfur metabolism, microbiome, and digestion, one might feel better than the other right now.

So let’s unpack it.

Chicken: Light and Lean, But Not Always Easy

Chicken is often the go-to protein on elimination diets and low-reactivity plans.

It’s lean, mild, and widely considered “easy to digest.” But for some, it causes unexpected flares — and here’s why:

Potential Pros:

  • Low in fat, so it feels lighter and may be easier to tolerate during flare-ups

  • Commonly used in gentle cooking methods (poaching, steaming)

  • Good source of protein without excess heme iron

Potential Cons:

  • High in sulfur-based amino acids like cysteine and methionine- which can feed hydrogen sulfide-producing bacteria

  • Rapid digestion can backfire if stomach acid or bile is low- leading to fermentation in the small intestine

  • May be treated with preservatives like sodium bisulfite or raised on sulfur-rich feed, especially if not pasture-raised

  • Can cause bloating, fatigue, joint pain, or sulfur “brain fog” in sensitive individuals

Red Meat: Rich and Nourishing — Or Overstimulating?

Red meat is often demonized in gut health circles- but it can sometimes feel surprisingly well tolerated by those with sulfur sensitivity. And yet, for others, it’s far too heavy.

Potential Pros:

  • Contains more taurine and creatine than cysteine/methionine, which may be less triggering for some sulfur pathways

  • Slower digestion (when acid and bile are strong) helps reduce fermentation in the small intestine

  • Higher fat content stimulates bile, which can help with antimicrobial activity and fat absorption

  • Can be grounding and nourishing for people who feel depleted

Potential Cons:

  • Still contains sulfur- and can be problematic for those with severely impaired transsulfuration

  • May stimulate bile flow and feed certain strains of H2S bacteria (biliophilia)

  • Too heavy for some during active flares, especially with low digestive fire

  • Higher in heme iron, which may not be ideal for those with iron overload or entrenched SIBO/IMO

  • If poorly sourced, may include pro-inflammatory compounds or additives

So Which One Is Safer?

That’s the wrong question.

The right question is: Which one feels safer for you, based on your current biology?

Because here’s what matters:

  • Your genetics (especially methylation and sulfation function)

  • Your enzyme pathways (like CBS, SUOX, MTHFR, and DAO)

  • Your bacterial strains- some people carry more H2S-producing microbes than others

  • Your digestive strength, bile flow, and motility

  • Your nutrient status and nervous system regulation

What triggers one person might be soothing to another.

And what worked for you last year may no longer work today - because your terrain evolves.

Final Thought:

This isn’t about food fear… it’s about food strategy.

If you’re bloated, foggy, or reacting to every meal, your body isn’t failing you- it’s asking for precision, not perfection.

There’s no single “right” protein source for sulfur sensitivity. Only the right support to help you listen, test, and adjust.

Your symptoms are signals.

Let’s stop labeling foods as good or bad- and start asking better questions about what your body needs now.

Jen Yundt Coles