FODMAP food guide
Is bulgur low FODMAP?
FODMAP score
55
Moderate
In small portions — Bulgur is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1/4 cup cooked (44 g)
Becomes high FODMAP at
1/2 cup cooked (88 g) or more
Best used tabbouleh-style where herbs are the bulk; its wheat fructans stack with any bread or couscous in the same meal.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores bulgur at a serving of 1/4 cup cooked (44 g); at 1/2 cup cooked (88 g) or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
Published data jumps from low at 1/4 cup to high by 1/2 cup cooked (88 g), where GOS crosses its threshold too — so there is no meaningful moderate band to lean on. Weights are cooked (soaked) weight. A 1/4 cup serve works best tabbouleh-style, where parsley and mint make up the bulk and the grain is almost a seasoning. Being wheat, its fructans stack with any bread or couscous in the same meal.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.