Bulgur wheat

Moderate FODMAP (Caution)Safe to 1/4 cup cooked (44g), fructans + GOS above

Is bulgur wheat low FODMAP?

Bulgur wheat is moderate FODMAP, safe in limited portions (Safe to 1/4 cup cooked (44g), fructans + GOS above).

Bulgur is a wheat grain, so it is low only at a small serving of about 1/4 cup cooked. Around half a cup it climbs in fructans and GOS. For tabbouleh, white quinoa is the generous swap.

FODMAP subgroups to watch

Bulgur wheat contains fructans, GOS that can drive SIBO symptoms.

Portion threshold

Fructans + GOS climb past ~1/2 cup cooked. Single typical servings stay in the rated range; larger servings push past the threshold.

Low-FODMAP swaps for bulgur wheat

QuinoaLow FODMAP

Low-FODMAP grains and starches to try instead

White riceLow FODMAP Brown riceLow FODMAP Rolled oatsLow FODMAP Steel-cut oatsLow FODMAP BuckwheatLow FODMAP MilletLow FODMAP

A single food is only half the story. Eating bulgur wheat in a bigger meal? See how it stacks with the rest of your plate.

Ratings and serving guidance reflect published low-FODMAP research and public dietitian sources. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.