Overview
About Bulgur wheat
Bulgur is wheat that has been parboiled, dried and cracked so it cooks in minutes, the backbone of tabbouleh and many pilafs.
Being wheat, it is high in gluten and cannot go on a gluten-free plate. It is also high in fructans and rated high FODMAP, so a generous serving often brings on bloating and gas even for people whose gluten tolerance is fine.
Sensitivities
How Bulgur wheat scores
Watch for
What trips people up
- High in gluten, so bulgur is unsafe for celiac disease and non-celiac gluten sensitivity
- High in fructans and high FODMAP, which commonly triggers bloating and gas, especially in a big bowl of tabbouleh
- Moderate on salicylates and oxalates, minor considerations next to the gluten and fructan load
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Bulgur wheat
Is bulgur wheat gluten-free?
No. Bulgur is simply cracked, parboiled wheat, so it contains gluten and is unsafe for celiac disease or gluten sensitivity. For tabbouleh, cooked quinoa is the closest naturally gluten-free swap in texture.
What is a low FODMAP substitute for bulgur in tabbouleh?
Quinoa, cooked rice or pearled sorghum all work in place of bulgur and are low in fructans, so they are far gentler on a sensitive gut while giving you the same fluffy, grainy base for the herbs, lemon and tomato.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.