Bulgur / Cracked Wheat (Cooked)
Grains · Grains
Cooked bulgur, also called burghul or cracked wheat, is low FODMAP at 44 g in the checked Monash entry. At 88 g it is high in both GOS and fructans. A small addition to a meal therefore has a different rating from a larger grain serving.
Serving sizes for bulgur / cracked wheat (cooked)
Weigh cooked bulgur: 44 g is green; 88 g is red. The app's cup labels are unusual, so grams are the clearer reference.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup | 88 g | Fructans 0.3 g | |
| 2/5 cup | 44 g | Fructans 0.05 g |
Breakdown for 0.5 cups
Is bulgur / cracked wheat (cooked) low FODMAP?
The app shows all six FODMAP groups green at 44 g and GOS plus fructans red at 88 g. It does not provide an amber portion for this entry. These are tested reference amounts, so do not invent a moderate serving halfway between them. Cooked farro has its own portion pattern.
Bulgur / Cracked Wheat (Cooked) and IBS: what to know
For someone using FODMAP portions to plan meals, the important detail is the amount of cooked bulgur actually eaten. A salad containing bulgur is not automatically equivalent to plain bulgur: dressing, vegetables and other ingredients need their own assessment. A green rating cannot predict every person's digestive response.
Gut-friendly ways to eat bulgur / cracked wheat (cooked)
Cook the bulgur first, then weigh the portion before mixing it into a salad or serving bowl. Keep a larger batch separate so each plate can receive a measured amount. Use it as a small textured addition rather than estimating by how full the bowl looks. Compare freekeh and pearl barley separately before substituting.
Frequently asked questions
Is bulgur always high FODMAP?
No. The checked cooked entry includes a green 44 g portion, although 88 g is red for GOS and fructans.
Can I weigh 44 g before cooking?
That would be dry grain. This entry is for cooked bulgur; it does not establish a dry-to-cooked conversion.
Does this cover every tabbouleh recipe?
No. Use the bulgur quantity within your share, then assess the rest of the recipe separately.
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