cracked wheat
Grains
Is cracked wheat high in oxalates?
Is cracked wheat high or low in oxalates? 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 oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
- Spread oxalate intake throughout the day rather than one large dose
- Consider probiotics - some gut bacteria break down oxalates
Sensitivities
What cracked wheat contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where cracked wheat fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about cracked wheat
Cracked wheat is exactly what the name says: raw wheat berries broken into coarse pieces, nothing else done to them. That is the real difference from bulgur, which is parboiled and dried before it is cracked, so bulgur only needs a soak while cracked wheat has to actually be cooked. As a trigger the two are close cousins. Cracked wheat grades E for gluten, so it is off the table in coeliac disease, and D for fructans and D for total FODMAPs, which is a step below whole-grain farro but far above rice. If you have been swapping bulgur for cracked wheat in pilaf or porridge and wondering why it still bothers you, this is why.
Watch for
- Contains gluten (E).Cracked wheat is whole wheat, so it is unsafe in coeliac disease and off limits on a gluten-free diet
- High in fructans (D) and high overall on FODMAPs (D), the usual cause of the bloating that follows a big bowl of tabbouleh, kisir or wheat porridge
- High in lectins (D), and unlike bulgur it has not been precooked, so it genuinely needs a full simmer rather than the soak-only treatment bulgur gets
- Moderately poor for low-fermentation SIBO diets (C), so treat it as an occasional grain rather than a daily base if you are following one
- Clean everywhere else that matters: no histamine, no salicylates, no oxalate, no nickel and no sulfites, so if you react to cracked wheat the story is almost always gluten or fructans
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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
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 Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
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 cracked wheat high in Oxalates?
Oxalates: low signal for most people.
Can I still eat cracked wheat if I'm sensitive to Oxalates?
Usually fine in normal portions.
What else should I check?
Check Gluten, AIP, and EoE Compatible next for a fuller picture.