Is Bulgur Wheat Low FODMAP?
Bulgur wheat is moderate FODMAP — safe in small portions, symptomatic in large ones. Monash testing puts a low FODMAP serve at about 1/4 cup of cooked bulgur, so a tabbouleh side is workable but a bulgur-based main course usually is not.
AI-assisted classification — 95% confidence
MODERATE
Mixed
Gluten (wheat protein)
Wheat
Bulgur Wheat is portion-dependent.
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Digestive Profile
- Fiber Type
- Mixed Fiber (soluble + insoluble)
- Common Irritants
- Gluten (wheat protein)
- Allergen Warnings
- Wheat
Nutrition Facts (per 100g)
- Calories
- 83 kcal
- Protein
- 3.1g
- Carbohydrates
- 18.6g
- Fat
- 0.2g
- Fiber
- 4.5g
- Sugar
- 0.1g
Why is Bulgur Wheat moderate FODMAP?
Bulgur is cracked, parboiled wheat, so it contains the fructans wheat is known for. Parboiling and cracking do not remove fructans, but portion size controls the dose: at about 44 g cooked (roughly 1/4 cup) the fructan load stays under the low FODMAP threshold, while a standard 1-cup serving delivers several times that amount and is high FODMAP.
Serving guidance for Bulgur Wheat
Keep cooked bulgur to about 1/4 cup (44 g) per meal during elimination — enough for a tabbouleh-style salad where parsley, not grain, is the bulk. For bigger grain portions, swap to quinoa, rice or buckwheat, which stay low FODMAP at full servings. Remember stacking: bread or other wheat in the same meal adds to the same fructan budget.
Disclaimer: This nutrition information is for educational purposes only and should not be used to diagnose or treat eating disorders, metabolic conditions, or nutritional deficiencies. Consult a registered dietitian or medical professional before starting any new diet plan. See our Medical Disclaimer.
FODMAP classifications on this page follow the framework established by the Monash University FODMAP research program, which laboratory-tests foods for fermentable carbohydrates. Individual tolerance varies.
Disclaimer: For informational purposes only. Not medical advice. Learn more.
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Frequently Asked Questions
Is bulgur wheat low FODMAP?
Only in small portions — about 1/4 cup cooked is a Monash-tested low FODMAP serve. Standard 1-cup servings are high FODMAP due to wheat fructans.
Can I eat tabbouleh if I have IBS?
Traditional tabbouleh is mostly parsley with a little bulgur, which fits the 1/4-cup serve — but check for onion in the recipe. Restaurant versions vary; grain-heavy ones exceed the safe portion.
What grains can replace bulgur on a low FODMAP diet?
Quinoa is the closest swap in texture and cooks similarly. Rice, buckwheat, millet and polenta are all low FODMAP at normal servings.
Does cooking method change bulgur's FODMAP content?
No meaningful change — fructans are heat-stable and water-soluble only to a minor degree. Portion size, not preparation, is the lever.
Is cracked wheat the same as bulgur for FODMAPs?
Effectively yes — both are wheat kernels and carry fructans. Treat any cracked or whole wheat grain with the same 1/4-cup caution.
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GutGraph is an informational health tracking tool and is not a medical device, medical authority, or substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health. This product is not intended to diagnose, treat, cure, or prevent any disease. See our Medical Disclaimer for more details.