FODMAP food guide
Is tabbouleh low FODMAP?
FODMAP score
55
Moderate
In small portions — Tabbouleh is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
Low-FODMAP serving
1/2 cup (about 80 g) of an onion-free version
Becomes high FODMAP at
1 cup (about 160 g) or more, or any version containing onion
Bulgur wheat and onion are both in the classic recipe, so a standard tabbouleh carries fructans (and the bulgur adds GOS). A parsley-heavy, onion-free version at a small serve is the workable one.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores tabbouleh at a serving of 1/2 cup (about 80 g) of an onion-free version; at 1 cup (about 160 g) or more, or any version containing onion 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.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.