bulgur wheat
Grains
Is bulgur wheat high in glutamates?
Is bulgur wheat high or low in glutamates? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why glutamates food checker matters
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
- MSG goes by many names - look for 'glutamate' on labels
- Naturally high in soy sauce, fish sauce, and aged cheeses
- Tomatoes and mushrooms are naturally high in glutamates
- Yeast extract and hydrolyzed proteins contain glutamates
- Fresh, unprocessed foods are generally lower
Sensitivities
What bulgur wheat contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where bulgur wheat fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know 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.
Watch for
- 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
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Glutamates Guide
Everything you need to know about glutamates sensitivity and smart food choices.
Glutamates, including MSG, are flavor enhancers found naturally in many foods and added to others. Some people report sensitivity causing headaches, flushing, or other symptoms, though research on 'MSG syndrome' is mixed.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Glutamates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in glutamates and may trigger symptoms:
View full list
If you're sensitive to Glutamates, consider these strategies:
- 1MSG goes by many names - look for 'glutamate' on labels
- 2Naturally high in soy sauce, fish sauce, and aged cheeses
- 3Tomatoes and mushrooms are naturally high in glutamates
- 4Yeast extract and hydrolyzed proteins contain glutamates
- 5Fresh, unprocessed foods are generally lower
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is bulgur wheat high in Glutamates?
Glutamates: low signal for most people.
Can I still eat bulgur wheat if I'm sensitive to Glutamates?
Usually fine in normal portions.
What else should I check?
Check Gluten, AIP, and EoE Compatible next for a fuller picture.