Whole Grains · Whole grain
Bulgur
Triticum durum (usual source wheat) · also called Bulghur, burghul, cracked and parboiled wheat; the same word, bulgur, is used in Spanish
Bulgur is wheat (usually durum) that has been cooked, dried and cracked, and it is eaten soaked or simmered in pilafs and salads. It is a good source of fibre. Studies of bulgur itself are few: one 4-week trial found no advantage over rice, and the heart and blood sugar findings come from whole grains in general. Bulgur contains gluten, so it is not safe for celiac disease, and wheat allergy can be serious.
General information, not medical advice. Last substantive update · Not medically reviewed. A named clinician has not signed off on this page. How this page is made
About Bulgur
Bulgur is wheat that has been cooked, dried and cracked, eaten soaked or simmered. It is a fibre-rich food, not a proven remedy. It contains gluten, so it is not for people with celiac disease. Very little research tests bulgur itself.
What it is
Bulgur is made from wheat, usually durum (Triticum durum, an accepted name in GBIF). Our nutrient summary describes it as parboiled and cracked wheat sold in fine, medium and coarse sizes. We did not read a source on how much bran is kept, so check the label for whole-grain bulgur.
USDA data for cooked bulgur: 83 kcal per 100 g. One cup cooked (182 g) has about 151 kcal, 5.6 g protein, 8.2 g fibre, 58 mg magnesium and 1.11 mg manganese. Dry bulgur is much denser (342 kcal, 12.29 g protein and 12.5 g fibre per 100 g), so compare cooked with cooked.
What the research shows
One 2026 trial gave 148 adults with overweight 40 g a day of bulgur, rice, quinoa or buckwheat for 4 weeks. Changes did not differ significantly between the groups, and blood sugar response rose slightly inside the bulgur group.
Reviews of whole grains as a group found slightly lower LDL and total cholesterol in 24 trials, lower type 2 diabetes risk in cohort studies and lower heart disease risk in 45 long-term studies. Bulgur is not named in these reviews, and the cohort studies cannot prove cause.
A low glycaemic index of about 52 was found only for an experimental laboratory bulgur, not for the bulgur sold in shops.
Where it fits
The NHS says starchy foods should make up just over a third of the food you eat and to choose wholegrain varieties where you can. Ask a doctor or dietitian about your own needs.
At a glance
Traditional uses history, not proof
- Eaten soaked or simmered as a grain in pilafs and salads such as tabbouleh (our nutrient summary)
- Long use as food is not proof that it treats any condition
Studied for research
- Body measures and blood tests versus rice, insufficient evidence (one 4-week trial found no difference)
- Cholesterol, low certainty (whole-grain diets in general, bulgur not named)
- Type 2 diabetes risk, low certainty (whole grains in general, observational)
- Blood sugar of a special low-GI bulgur, very low certainty (laboratory only)
- Heart disease and early death, low certainty (whole grains in general, observational)
- Bowel regularity, low certainty (cereal fibre in general)
- Fibre, protein, magnesium and manganese, high certainty as nutrient content
Main compounds
- Dietary fibre
- Starch
- Gluten (wheat protein)
- Manganese and magnesium
- Copper and phosphorus
Common forms
- Cooked bulgur as food
- Dry bulgur (denser than cooked)
- Fine, medium and coarse grinds
- Experimental enzyme-treated bulgur (laboratory only; not covered as a food)
Research links: 2026 trial: bulgur, rice, quinoa and buckwheat for 4 weeks · 2015 review: whole grains and cholesterol · 2014 survey: arsenic in rice and bulgur · Research Library · Genes & Biomarkers Library
What it is and its history
- Accepted scientific name
- Triticum durum (durum wheat) is the wheat bulgur is usually made from; bulgur is a processed food, not a plant species
- Naming authority
- (GBIF accepted name: Triticum durum, family Poaceae.)
- Common names
- Bulgur (English); Bulghur (English (alternative spelling)); Burghul (English (alternative spelling)); Bulgur (Spanish (the same word is in common use))
- Family or group
- Poaceae (the grass family), as given by GBIF.
- Classification
- Plantae > Tracheophyta > Liliopsida > Poales > Poaceae > Triticum > Triticum durum
- Native range
- Not verified from a source read.
- Habitat
- Not verified from a source read.
- What it looks like
- Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: The wheat grain, processed into cracked pieces of different sizes (fine, medium, coarse in our nutrient summary). USDA gives 1 cup cooked = 182 g and 1 cup dry = 140 g.
- Cultivation
- Not verified from a source read.
- Harvest and processing
- Our nutrient summary calls bulgur parboiled and cracked wheat, sold in fine, medium and coarse sizes. A 2026 laboratory study lists the bulgur steps it tested as washing, soaking, cooking and drying. We did not read an account of how much bran is kept.
- Look-alikes and adulterants
- Name: Cracked wheat; Note: Our nutrient summary lists it as a different product (not pre-cooked); not verified from a source read.; Name: Freekeh; Note: Another processed wheat food; it has its own page.
- Sustainability and conservation
- Not assessed.
Photographs
What is inside, and how it may work
What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.
Main compounds
| Compound | Family | Where it is concentrated | Activity studied | Level of evidence |
|---|---|---|---|---|
| Dietary fibre | carbohydrate | Cracked wheat grain USDA: 4.5 g per 100 g cooked; 12.5 g per 100 g dry | Cereal fibre adds stool bulk in intervention studies (general evidence, not bulgur). 18 19 12 | Human data |
| Starch (including resistant starch in an experimental bulgur) | carbohydrate | Cracked wheat grain USDA carbohydrate: 18.58 g per 100 g cooked; 75.87 g per 100 g dry. Resistant starch reached 9.47% in one experimental bulgur only. | The experimental bulgur had a laboratory glycaemic index of 52.11; this is not ordinary bulgur. 18 19 7 | Laboratory research |
| Gluten (wheat proteins) | protein | Cracked wheat grain Amount not read; present in all wheat grains (review). | Triggers celiac disease in genetically susceptible people. 17 4 | Human data |
| Manganese, magnesium, copper and phosphorus | minerals | Cracked wheat grain USDA per 100 g cooked: manganese 0.609 mg, magnesium 32 mg, copper 0.075 mg, phosphorus 40 mg | Nutrient content only; no trial tested these from bulgur. 18 | Nutrient data |
| Phenolic compounds | polyphenols | Cracked wheat grain Not measured in ordinary bulgur in the sources read; highest in an experimental processed bulgur. | Measured only in the laboratory. 7 | Laboratory research |
Mechanisms, receptors and pathways
| Target or pathway | Gene or receptor | What was found | Level |
|---|---|---|---|
| Resistant starch and the glycaemic index of an experimental bulgur | Not specified in the sources read | Treating bulgur with an enzyme (pullulanase) and repeated autoclaving and cooling roughly tripled resistant starch (to 9.47%) and gave a laboratory glycaemic index of 52.11. Measured in the laboratory only. 7 | Laboratory research |
| Stool bulk from cereal fibre | Not applicable | Intervention studies of cereal fibre show higher stool weight; a review is general to cereal fibre, not bulgur. 12 | Human data |
| Fructans and gut symptoms from wheat | Not applicable | In a small trial, symptoms in people who believed they were gluten sensitive improved on reduced FODMAPs, and gluten itself had a specific effect in only 8%. A review suggests fructan fermentation in wheat may explain many cases. 3 4 | Human data |
Absorption, metabolism and elimination
- Absorption
- Not found for bulgur nutrients.
- Distribution
- Not found.
- Metabolism
- Not found.
- Elimination
- Not found.
- Bioavailability
- Not established for bulgur nutrients in the sources read. Phytate effects on mineral absorption were not researched for this page.
Isolated compounds versus whole extracts
Most results here are for whole-grain diets as a group or for 40 g a day of bulgur as food. One laboratory paper used an experimental enzyme-treated bulgur, which is not the same as ordinary bulgur. Wheat bran, fibre supplements and other wheat products were not read.
Nutritional composition
Nutrition from USDA FoodData Central (SR Legacy, April 2018 release; values read 2026-10-26 from a saved copy of the data files). Bulgur, cooked (FDC 170287), per 100 g: 83 kcal, 3.08 g protein, 0.24 g fat, 18.58 g carbohydrate, 4.5 g fibre, 0.1 g sugars, about 78 g water, 10 mg calcium, 0.96 mg iron, 32 mg magnesium, 40 mg phosphorus, 68 mg potassium, 5 mg sodium, 0.57 mg zinc, 0.075 mg copper, 0.609 mg manganese, 0.6 micrograms selenium, 0.057 mg thiamin, 1.0 mg niacin and 18 micrograms folate (DFE). One cup cooked (182 g): about 151 kcal, 5.6 g protein, 8.2 g fibre, 58 mg magnesium, 73 mg phosphorus, 124 mg potassium, 1.75 mg iron and 1.11 mg manganese (the per-100-g values multiplied by 1.82). Bulgur, dry (FDC 170688), per 100 g: 342 kcal, 12.29 g protein, 1.33 g fat, 75.87 g carbohydrate, 12.5 g fibre, 35 mg calcium, 2.46 mg iron, 164 mg magnesium, 300 mg phosphorus, 410 mg potassium and 3.048 mg manganese. Dry bulgur looks much denser because cooked bulgur holds a lot of water, so compare cooked with cooked. Values vary with bulgur type, brand and cooking liquid, and the records do not say whether they are whole grain.
1 high certainty4 low certainty1 very low certainty1 not enough evidence
What was looked at
The 7 benefits and uses checked for Bulgur, each with how strong the evidence is. Tap one to open it.
- Body measures and blood tests (bulgur versus rice and other grains)Not enough evidence
- Cholesterol (whole grains as a group)Low certainty
- Type 2 diabetes risk (whole grains as a group)Low certainty
- Blood sugar of a special low-GI bulgur (laboratory only)Very low certainty
- Long-term heart health and living longer (whole grains as a group)Low certainty
- Bowel regularity (cereal fibre in general)Low certainty
- Fibre, protein, magnesium and manganese (nutrient content)High certainty
Lab markers tracked in the studies
LDL cholesterolBlood sugar response after a test mealStool weight and transit timeHeart disease and death (long-term outcomes)
What is Bulgur good for?
The main studied uses and how strong the human evidence is for each. Most results are about whole grains as a group, not bulgur alone, and only the one 4-week trial tested bulgur as a food.
Benefits, one by one
Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.
Body measures and blood tests (bulgur versus rice and other grains)
Not enough evidenceIn one 4-week trial of 148 adults with overweight, eating 40 g a day of bulgur did not change body measures or blood tests more than rice, quinoa or buckwheat did. Blood sugar response rose slightly inside the bulgur group.
1 studiesBulgur as food (the abstract does not say dry or cooked weight or whe…
Studies, doses and limits
What the trials found
A randomised trial (Metabolites, 2026) gave 148 adults aged 25 to 45 with overweight or obesity 40 g a day of quinoa, buckwheat, rice or bulgur for 4 weeks. Changes in body measures, blood pressure and blood tests did not differ significantly between the groups. Inside the groups, fat mass fell with quinoa and buckwheat, and blood pressure fell with buckwheat (mainly in women). In the bulgur group, the area under the glucose curve after a test meal went up.
Results
No clear advantage or disadvantage of bulgur over rice. The authors point to a possible benefit of quinoa and buckwheat, not bulgur.
Effect sizes as reported
Between-group differences not significant; no numbers for bulgur given in the abstract.
Why this rating
One short trial found no difference between groups, and many within-group comparisons were run. It is evidence that bulgur was not better than rice in 4 weeks, not evidence of harm or benefit.
Form and dose studied
Bulgur as food (the abstract does not say dry or cooked weight or whether it was whole grain).
Who was studied
Adults aged 25 to 45 with overweight or obesity.
Limits
Short; abstract only read; unclear weight basis and whole-grain status; sex-specific subgroup results are exploratory.
Why researchers looked
Bulgur is a fibre-rich wheat food, so researchers compare it with rice and other grains to see if swapping changes weight, blood pressure, blood fats or blood sugar.
Traditional use
Bulgur is eaten cooked or soaked in pilafs and salads such as tabbouleh. Long use as food is not proof that it treats any condition.
Proposed mechanism Unknown
Not tested in the trial. Fibre is the usual explanation offered for whole grain effects, but the trial did not measure it.
A proposed mechanism does not show that the effect happens in people.
People taking medicine for diabetes or blood pressure should ask their clinician before big diet changes.
Cholesterol (whole grains as a group)
Low certaintyA pooled review of 24 trials found whole-grain diets lowered LDL and total cholesterol a little compared with non-whole-grain foods. Oats worked best. Bulgur is not named, and only whole-grain bulgur would count.
1 studiesWhole-grain foods in general.
Studies, doses and limits
What the trials found
A 2015 systematic review and meta-analysis of 24 randomised trials in adults found whole-grain diets lowered LDL cholesterol by 0.09 mmol/L and total cholesterol by 0.12 mmol/L compared with non-whole-grain controls. HDL did not change and triglycerides tended to fall (P = 0.10). Whole-grain oats had the largest effect on total cholesterol (0.17 mmol/L).
Results
A small average drop in LDL and total cholesterol for whole-grain diets as a group. Bulgur was not singled out.
Effect sizes as reported
LDL -0.09 mmol/L (CI -0.15 to -0.03); total cholesterol -0.12 mmol/L (CI -0.19 to -0.05).
Why this rating
Pooled randomised trials point the same way, but the changes are small, the grain types differ, oats drive much of the result, and the abstract gives no quality grade. Nothing here is specific to bulgur.
Form and dose studied
Whole-grain foods in general.
Who was studied
Adults in 24 randomised trials.
Limits
Whole grains as a group; bulgur not named; small effects; only the abstract was read.
Why researchers looked
Whole grains contain fibre, which is linked to lower cholesterol, so trials compare whole-grain foods with refined ones.
Traditional use
Bulgur is a cracked-wheat food. Whether a given bulgur is whole grain depends on how much bran is kept, which we did not find a source for, so check the label.
Proposed mechanism Unknown
Fibre is the usual suggestion; the abstract does not test a mechanism.
A proposed mechanism does not show that the effect happens in people.
If you take cholesterol medicine, do not change it because of diet without asking your clinician.
Type 2 diabetes risk (whole grains as a group)
Low certaintyIn long-term studies of people, those who ate more whole grains had a lower chance of type 2 diabetes. This is an association, it is not about bulgur alone, and it does not prove cause.
1 studiesWhole-grain foods in general.
Studies, doses and limits
What the trials found
A 2013 systematic review and meta-analysis of 16 cohort studies found a relative risk of type 2 diabetes of 0.68 per 3 servings a day of whole grains (10 studies), and 0.95 for refined grains (6 studies, no clear difference). White rice went with higher risk. The authors say results for specific whole grains rest on few studies.
Results
Whole grains as a group went with lower diabetes risk in observational studies. Bulgur was not singled out.
Effect sizes as reported
RR 0.68 (CI 0.58 to 0.81) for whole grains per 3 servings a day; I-squared 82%.
Why this rating
Observational studies cannot prove cause, and results varied a lot between studies. Bulgur-specific data are absent.
Form and dose studied
Whole-grain foods in general.
Who was studied
Adults in 16 cohort studies.
Limits
Association only; high variation; bulgur not named; only the abstract was read.
Why researchers looked
Whole grains digest more slowly than refined grains and carry fibre, so researchers ask whether eating them goes with less diabetes.
Traditional use
Bulgur is eaten as a staple in the eastern Mediterranean and Middle East (our existing summary; not re-verified).
Proposed mechanism Unknown
Not tested in the review.
A proposed mechanism does not show that the effect happens in people.
People with diabetes should follow their care team plan.
Blood sugar of a special low-GI bulgur (laboratory only)
Very low certaintyIn a laboratory study, an experimental bulgur made from high-amylose wheat with an enzyme and repeated cooling had a test-tube glycaemic index of about 52. It was not tested in people and is not ordinary bulgur.
1 studiesExperimental enzyme-treated, autoclaved and cooled bulgur from high-a…
Studies, doses and limits
Results
Test-tube glycaemic index 52.11 for the special bulgur. Ordinary bulgur was not shown to be low-GI in this paper.
Effect sizes as reported
In vitro glycaemic index 52.11; resistant starch 9.47%.
Why this rating
Laboratory only, an experimental product, no people.
Form and dose studied
Experimental enzyme-treated, autoclaved and cooled bulgur from high-amylose wheat. Not a shop product as far as we read.
Limits
Not tested in people; not the bulgur sold in shops; only the abstract was read.
Why researchers looked
Food scientists try to raise resistant starch in bulgur to lower its blood sugar effect.
Traditional use
Ordinary bulgur is not made this way.
Proposed mechanism Laboratory research
The experimental process raised resistant starch about threefold (to 9.47%), which the authors link to a lower glycaemic index. This was measured in the laboratory.
A proposed mechanism does not show that the effect happens in people.
None specific.
Long-term heart health and living longer (whole grains as a group)
Low certaintyIn 45 long-term studies, people who ate more whole grains had a lower risk of heart disease and of dying early. Bulgur is not singled out, and these studies cannot prove cause.
1 studiesWhole-grain foods in general (bread, cereals, bran).
Studies, doses and limits
What the trials found
A 2016 BMJ systematic review of 45 prospective studies found that, per 90 g a day more whole grain (about three servings), relative risk was 0.81 for coronary heart disease, 0.78 for cardiovascular disease and 0.83 for death from all causes. For stroke the result was 0.88 and the range included no effect. Little link was found for refined grains or white rice.
Results
Whole grains as a group went with lower risk in observational studies.
Effect sizes as reported
RR 0.81 (CHD); 0.78 (CVD); 0.83 (all-cause mortality); 0.88 (stroke, not significant).
Why this rating
Observational: people who eat whole grains differ in other ways. Bulgur is not named, and whole-grain status of bulgur varies.
Form and dose studied
Whole-grain foods in general (bread, cereals, bran).
Who was studied
Adults in 45 prospective studies.
Limits
Association only; bulgur not named; only the abstract was read.
Why researchers looked
Researchers follow large groups of people for years and compare those who eat more whole grains with those who eat fewer.
Traditional use
Whole grains are a long-standing part of many diets.
Proposed mechanism Unknown
Not tested in the review.
A proposed mechanism does not show that the effect happens in people.
None specific.
Bowel regularity (cereal fibre in general)
Low certaintyA review of fibre studies found cereal fibre adds to stool weight, and shortened slow transit times. No trial tested bulgur itself.
1 studiesCereal fibre in general.
Studies, doses and limits
What the trials found
A 2016 review and meta-analysis of intervention studies in healthy people found cereal and vegetable fibre raised stool weight by comparable amounts, more than fruit fibre. Less fermentable fibre raised stool weight more. When starting transit time was 48 hours or more, transit time fell by about 30 minutes per gram of fibre; it did not change when it was already under 48 hours.
Results
Cereal fibre in general helps regularity. Bulgur-specific results are not available.
Effect sizes as reported
About 30 minutes shorter transit time per gram of fibre when starting at 48 hours or more.
Why this rating
The abstract gives no quality grade and the studies are about fibre in general, not bulgur.
Form and dose studied
Cereal fibre in general.
Who was studied
Healthy people.
Limits
Not a bulgur trial; abstract only.
Why researchers looked
Bulgur has a lot of fibre, and cereal fibre is the best-studied type for regularity.
Traditional use
Bulgur is a high-fibre staple in some regional diets (not verified from a source read).
Proposed mechanism Human data
Fibre that is not digested adds bulk to stool; the review compared fibre sources by weight of fibre.
A proposed mechanism does not show that the effect happens in people.
A sudden big rise in fibre can cause gas and bloating in some people; ask a clinician if you have a bowel condition.
Fibre, protein, magnesium and manganese (nutrient content)
High certaintyCooked bulgur gives about 4.5 g of fibre, 3.1 g of protein, 32 mg of magnesium and 0.6 mg of manganese per 100 g. Dry bulgur is about four times denser, so compare cooked with cooked.
2 studiesCooked and dry bulgur (USDA records).
Studies, doses and limits
Results
USDA SR Legacy values per 100 g: cooked 83 kcal, 3.08 g protein, 4.5 g fibre, 32 mg magnesium, 0.609 mg manganese; dry 342 kcal, 12.29 g protein, 12.5 g fibre, 164 mg magnesium, 3.048 mg manganese.
Why this rating
Certain as composition data for the USDA record; values vary with bulgur type, brand and cooking liquid. Not evidence of a health effect.
Form and dose studied
Cooked and dry bulgur (USDA records).
Limits
SR Legacy is an older dataset (April 2018); it does not say whether the records are whole-grain.
Why researchers looked
The food composition record is the basis for what bulgur supplies.
Traditional use
Eaten as a staple in pilafs and salads.
Proposed mechanism Unknown
This is nutrient content, not a trial result.
A proposed mechanism does not show that the effect happens in people.
People with kidney disease on a low-phosphorus or low-potassium diet should ask a clinician.
Connections to the rest of health
How Bulgur connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.
Explore every connection: goals, body systems, organs, symptoms, genes
A. Wellness goals
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Heart Health | Not enough evidence | Body measures and blood tests (bulgur versus rice and other grains): In one 4-week trial of 148 adults with overweight, eating 40 g a day of bulgur did not change body measures or blood tests more than rice, quinoa or buckwheat did. Blood sugar response rose slightly inside the bulgur group. | 8 | |
| Blood Sugar Balance | Not enough evidence | Body measures and blood tests (bulgur versus rice and other grains): In one 4-week trial of 148 adults with overweight, eating 40 g a day of bulgur did not change body measures or blood tests more than rice, quinoa or buckwheat did. Blood sugar response rose slightly inside the bulgur group. | 8 | |
| Cholesterol Balance | Low certainty | Cholesterol (whole grains as a group): A pooled review of 24 trials found whole-grain diets lowered LDL and total cholesterol a little compared with non-whole-grain foods. Oats worked best. Bulgur is not named, and only whole-grain bulgur would count. | 6 | |
| Heart Health | Low certainty | Cholesterol (whole grains as a group): A pooled review of 24 trials found whole-grain diets lowered LDL and total cholesterol a little compared with non-whole-grain foods. Oats worked best. Bulgur is not named, and only whole-grain bulgur would count. | 6 | |
| Blood Sugar Balance | Low certainty | Type 2 diabetes risk (whole grains as a group): In long-term studies of people, those who ate more whole grains had a lower chance of type 2 diabetes. This is an association, it is not about bulgur alone, and it does not prove cause. | 1 | |
| Blood Sugar Balance | Very low certainty | Blood sugar of a special low-GI bulgur (laboratory only): In a laboratory study, an experimental bulgur made from high-amylose wheat with an enzyme and repeated cooling had a test-tube glycaemic index of about 52. It was not tested in people and is not ordinary bulgur. | 7 | |
| Healthy Aging | Low certainty | Long-term heart health and living longer (whole grains as a group): In 45 long-term studies, people who ate more whole grains had a lower risk of heart disease and of dying early. Bulgur is not singled out, and these studies cannot prove cause. | 2 | |
| Heart Health | Low certainty | Long-term heart health and living longer (whole grains as a group): In 45 long-term studies, people who ate more whole grains had a lower risk of heart disease and of dying early. Bulgur is not singled out, and these studies cannot prove cause. | 2 | |
| Digestive Support | Low certainty | Bowel regularity (cereal fibre in general): A review of fibre studies found cereal fibre adds to stool weight, and shortened slow transit times. No trial tested bulgur itself. | 12 | |
| Energy Vitality | Demonstrated clinical effect | High certainty | Fibre, protein, magnesium and manganese (nutrient content): Cooked bulgur gives about 4.5 g of fibre, 3.1 g of protein, 32 mg of magnesium and 0.6 mg of manganese per 100 g. Dry bulgur is about four times denser, so compare cooked with cooked. | 18 19 |
| Digestive Support | Demonstrated clinical effect | High certainty | Fibre, protein, magnesium and manganese (nutrient content): Cooked bulgur gives about 4.5 g of fibre, 3.1 g of protein, 32 mg of magnesium and 0.6 mg of manganese per 100 g. Dry bulgur is about four times denser, so compare cooked with cooked. | 18 19 |
B. Body systems
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Cardiovascular System | Biological association | Not enough evidence | Studied for: Body measures and blood tests (bulgur versus rice and other grains) Studied for: Cholesterol (whole grains as a group) | 8 6 2 |
| Metabolism Weight | Biological association | Not enough evidence | Studied for: Body measures and blood tests (bulgur versus rice and other grains) Studied for: Type 2 diabetes risk (whole grains as a group) | 8 1 18 19 |
| Endocrine System | Biological association | Low certainty | Studied for: Type 2 diabetes risk (whole grains as a group) Studied for: Blood sugar of a special low-GI bulgur (laboratory only) | 1 7 |
| Digestive System | Biological association | Low certainty | Studied for: Bowel regularity (cereal fibre in general) Studied for: Fibre, protein, magnesium and manganese (nutrient content) | 12 18 19 |
E. Health conditions
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Celiac disease | Contraindication | Documented guidance | Bulgur is wheat and contains gluten, so it is not safe for celiac disease. Bulgur is wheat and contains gluten. Preparation or compound: Bulgur (wheat) |
17 4 |
| Wheat allergy | Contraindication | Documented guidance | Wheat is a common food allergen and bulgur is made from wheat. Preparation or compound: Bulgur (wheat) |
14 9 |
| Gluten sensitivity (non-celiac) | Randomised trial | In a small trial, symptoms were mostly driven by FODMAPs, not gluten. Preparation or compound: Wheat foods |
3 | |
| Type 2 diabetes | Observational (whole grains) | Whole grains as a group went with lower diabetes risk; bulgur is not named. Preparation or compound: Whole grains in general |
1 |
I. Biomarkers
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| LDL cholesterol | Biological association | Low certainty | Measured in trials: lowered slightly. A lab change is not the same as a health benefit. | 6 8 |
| Blood sugar response after a test meal | Biological association | Not enough evidence | Measured in trials: mixed. A lab change is not the same as a health benefit. | 8 7 |
| Stool weight and transit time | Biological association | Low certainty | Measured in trials: raised. A lab change is not the same as a health benefit. | 12 |
| Heart disease and death (long-term outcomes) | Biological association | Low certainty | Measured in trials: lowered. A lab change is not the same as a health benefit. | 2 |
K. Biological pathways
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Fibre | Preliminary mechanism | Human | Bulgur is a notable fibre source by USDA values (4.5 g per 100 g cooked); cereal fibre adds stool bulk in general. | 18 12 |
| Manganese | Preliminary mechanism | Nutrient data | Cooked bulgur has 0.609 mg per 100 g by USDA data. | 18 |
| Gluten | Preliminary mechanism | Human | Wheat gluten is the trigger in celiac disease; bulgur is wheat. | 17 |
L. Active compounds
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Dietary fibre | Biological association | Human | Cereal fibre adds stool bulk in intervention studies (general evidence, not bulgur). Preparation or compound: Cracked wheat grain |
18 19 12 |
| Starch (including resistant starch in an experimental bulgur) | Biological association | In vitro | The experimental bulgur had a laboratory glycaemic index of 52.11; this is not ordinary bulgur. Preparation or compound: Cracked wheat grain |
18 19 7 |
| Gluten (wheat proteins) | Biological association | Human | Triggers celiac disease in genetically susceptible people. Preparation or compound: Cracked wheat grain |
17 4 |
| Manganese, magnesium, copper and phosphorus | Biological association | Nutrient data | Nutrient content only; no trial tested these from bulgur. Preparation or compound: Cracked wheat grain |
18 |
| Phenolic compounds | Biological association | In vitro | Measured only in the laboratory. Preparation or compound: Cracked wheat grain |
7 |
Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).
Evidence at a glance: what changed in 3 lab markers
Tap a number to show only those markers. Counts are markers, not people.
The evidence
The research centre for Bulgur. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.
Evidence by outcome
Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).
How we rate evidence
High certainty
Several well-run trials or reviews agree; further research is unlikely to change the picture much.
Moderate certainty
Good trials point the same way, but some doubt remains.
Low certainty
Small, short or inconsistent trials. The finding could change with better research.
Very low certainty
Very little or very weak human data. Treat as a possibility only.
Mixed findings
Trials or reviews disagree with each other.
Not enough evidence
Not enough human research to say either way.
Evidence against
Good research found no benefit, or found harm.
We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing bulgur summary, re-checked nutrition against saved USDA FoodData Central values, read the health agency pages (NIDDK, MedlinePlus, NHS, WHO) and re-read PubMed abstracts for trials, reviews and safety studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps. This is a smaller page because little research exists on bulgur itself.
Study library: every study we checked 20
| Study | Design | People | Product, dose, length | Result |
|---|---|---|---|---|
| Aune 2013 Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. Eur J Epidemiol · PMID 24158434 · DOI |
Systematic review meta analysis |
16 cohort studies of grain intake and type 2 diabetes | Whole grains and refined grains as groups; bulgur is not named in the abstract Grain foods Per 3 servings a day Follow-up in cohort studies · vs Lower intake |
Per 3 servings a day, the relative risk of type 2 diabetes was 0.68 for whole grains (10 studies) and 0.95 for refined grains (6 studies, no clear difference). White rice went with higher risk. The authors say results for specific whole grains rest on few studies. RR 0.68 whole grains; 0.95 refined grains (Whole grains 0.58 to 0.81 (I-squared 82%); refined grains 0.88 to 1.04) Methods, limits and fundingOutcomes: Risk of type 2 diabetes Limitations: Observational association, not proof. High variation between studies (I-squared 82% for whole grains). Bulgur is not named. Only the abstract was read. Funding and conflicts: Funding not stated in the abstract. Read: abstract |
| Aune 2016 Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ · PMID 27301975 · DOI |
Systematic review meta analysis |
45 prospective studies (64 publications) of whole grain intake in adults | Whole grains as a group (whole grain bread, breakfast cereals, added bran); bulgur is not named in the abstract Whole grain foods Per 90 g a day more whole grain (about three servings) Follow-up in cohort studies · vs Lower intake |
Per 90 g a day more whole grain, relative risk was 0.81 for coronary heart disease, 0.78 for cardiovascular disease and 0.83 for death from all causes. For stroke it was 0.88 and the range included no effect. Little association was found for refined grains or white rice. RR 0.81 (coronary heart disease); 0.78 (cardiovascular disease); 0.83 (all-cause mortality); 0.88 (stroke, not significant) (CHD 0.75 to 0.87; CVD 0.73 to 0.85; all-cause 0.77 to 0.90; stroke 0.75 to 1.03) Methods, limits and fundingOutcomes: Coronary heart disease, stroke, cardiovascular disease, cancer and death from all causes Limitations: Observational studies cannot prove cause; people who eat more whole grains often live healthier lives in other ways. Whole grains as a group; bulgur is not singled out. Only the abstract was read. Funding and conflicts: Funding is not stated in the abstract; authors declare no support from any organisation for the submitted work. Read: abstract |
| Biesiekierski 2013 No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. Gastroenterology · PMID 23648697 · DOI |
Randomized controlled trial |
37 37 adults with self-reported non-celiac gluten sensitivity and irritable bowel syndrome (not celiac disease) |
Gluten (16 g a day), whey protein, or a control diet, after a 2-week low-FODMAP diet Purified gluten and whey protein 16 g a day gluten or whey; low-gluten 2 g a day 1 week per arm, then a 3-day rechallenge · vs Whey protein or control diet |
Gut symptoms improved on reduced FODMAPs and worsened to a similar degree on gluten or whey protein. Gluten-specific effects were seen in only 8% of people. No diet-specific changes appeared in the blood or stool markers. The authors found no evidence of specific or dose-dependent effects of gluten in this group. Gluten-specific effect in 8% of participants (Not given in the abstract) Methods, limits and fundingOutcomes: Gut symptoms and markers of inflammation and immune activation Limitations: Small crossover trial in people who believed they were gluten sensitive. Purified gluten, not bulgur. An order effect was observed. Only the abstract was read. Funding and conflicts: No funding statement in the abstract (listed as research support, non-US government). Read: abstract |
| Brouns 2022 Do ancient wheats contain less gluten than modern bread wheat, in favour of better health? Nutr Bull · PMID 35915783 · DOI |
Narrative review |
Review of studies of ancient and modern wheats, coeliac disease and gluten sensitivity | Wheat types (einkorn, emmer, spelt, Khorasan wheat and modern bread wheat) Wheat grain |
Gluten is present in all wheat grains and all can trigger coeliac disease in people who are genetically susceptible. No single wheat type can be recommended as better for coeliac disease. Many people who think they are gluten sensitive are not confirmed when tested; gas from fermentation of fructans in wheat may be the cause. No numbers used (Not applicable) Methods, limits and fundingOutcomes: Gluten content, coeliac disease risk and tolerance Limitations: A narrative review; durum (the wheat bulgur usually comes from) is not singled out in the abstract. Only the abstract was read. Funding and conflicts: Grant from the Biotechnology and Biological Sciences Research Council listed; authors report no relevant conflicts. Read: abstract |
| Chaabi 2026 Effect of processing steps on pesticide residue reduction in bulgur wheat and rice. Food Addit Contam Part A Chem Anal Control Expo Risk Assess · PMID 42377016 · DOI |
Laboratory study |
Bulgur wheat and cooked white rice processed in the laboratory (no people) | Bulgur wheat processing steps: washing, soaking (0, 30, 60 minutes), cooking (15, 30, 45 minutes), drying (0 to 180 minutes) Wheat grain · vs Unprocessed grain; cooked white rice |
Most steps reduced pesticide residues in wheat (processing factors from 0.10 to 1.28). Cooking was effective. Drying raised residues through concentration, and washing and soaking had little effect on residues in wheat. In rice, washing mattered most. Processing factors 0.10 (pirimicarb-desmethyl) to 1.28 (difenoconazole) for wheat (Not applicable) Methods, limits and fundingOutcomes: Pesticide residue levels after each processing step Limitations: Shows what processing does to residues, not the levels in shop-bought bulgur (the abstract does not give them). Only the abstract was read. Funding and conflicts: No funding statement in the abstract. Read: abstract |
| Hollænder 2015 Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies. Am J Clin Nutr · PMID 26269373 · DOI |
Systematic review meta analysis |
Adults in 24 randomised trials comparing whole-grain foods with a non-whole-grain control (6,069 articles screened) | Whole-grain foods as a group (oats had the largest effect); bulgur is not named in the abstract Whole grain foods No link between whole-grain amount and effect was found Study length varied (longer studies showed larger changes) · vs Non-whole-grain control foods |
Whole-grain diets lowered LDL cholesterol by 0.09 mmol/L and total cholesterol by 0.12 mmol/L compared with controls. HDL did not change and triglycerides tended to fall slightly (not significant). Whole-grain oats had the greatest effect on total cholesterol. LDL -0.09 mmol/L; total cholesterol -0.12 mmol/L; triglycerides -0.04 mmol/L (P = 0.10); HDL no effect (LDL -0.15 to -0.03; total cholesterol -0.19 to -0.05; triglycerides -0.08 to 0.01) Methods, limits and fundingOutcomes: Total cholesterol, LDL, HDL and triglycerides Limitations: Small average changes. Whole grains as a group, led by oats; the effect for bulgur alone is unknown. Only the abstract was read. Funding and conflicts: No funding statement in the abstract (listed as research support, non-US government). Read: abstract |
| Ozbek 2025 An Innovative Bulgur Production Method Using Pullulanase Enzyme and Autoclaving-Cooling Cycles to Produce Bulgur with Low Glycemic Index. Foods · PMID 41300129 · DOI |
Laboratory study |
Laboratory samples of bulgur made from high-amylose wheat and Svevo wheat (no people) | Experimental bulgur made with an enzyme (pullulanase) and repeated autoclaving and cooling Wheat grain · vs Control bulgurs |
Resistant starch was three times higher than in control bulgur (9.47%). The bulgur made from high-amylose wheat with the enzyme and cooling cycles had a laboratory glycaemic index of 52.11, which counts as low-GI. Phenolic content and antioxidant capacity were also highest in these samples. In vitro glycaemic index 52.11; resistant starch 9.47% (Not applicable) Methods, limits and fundingOutcomes: Resistant starch, in vitro glycaemic index, phenolics, antioxidant capacity, texture Limitations: A test-tube glycaemic index for a special experimental product. It does not describe ordinary bulgur and was not tested in people. Only the abstract was read. Funding and conflicts: PRIMA Foundation grant listed; authors declare no conflicts of interest. Read: abstract |
| Oztekin 2026 Comparative Effects of Quinoa, Buckwheat, Bulgur, and Rice on Cardiometabolic Health in Adults with Overweight or Obesity: A Randomized Controlled Study. Metabolites · PMID 42783753 · DOI |
Randomized controlled trial |
148 148 adults aged 25 to 45 with overweight or obesity |
Bulgur (one of four arms; the others were quinoa, buckwheat and rice) Cooked or dry weight not stated in the abstract 40 g a day 4 weeks · vs Rice, quinoa and buckwheat |
Changes did not differ significantly between the four groups. Inside each group, quinoa and buckwheat showed more changes (fat mass fell in both; blood pressure fell in the buckwheat group, mainly in women). In the bulgur group, the area under the glucose curve went up. The authors suggest a possible benefit of quinoa and buckwheat, not of bulgur. Between-group differences not significant; glucose area under the curve increased inside the bulgur group (Not given in the abstract) Methods, limits and fundingOutcomes: Body measures, blood pressure, blood fats, glucose and insulin (incremental area under the curve) Limitations: Short (4 weeks). Many within-group comparisons were run, which can produce chance findings. The abstract does not say whether the 40 g was dry or cooked weight, or whether the bulgur was whole grain. Only the abstract was read. Funding and conflicts: Grant from Hacettepe University listed; authors declare no conflicts of interest. Read: abstract |
| Santhosh 2026 Unusual Causes of Food-Induced Anaphylaxis - A Review. Indian Dermatol Online J · PMID 42377205 · DOI |
Narrative review |
Review of three unusual causes of food-induced anaphylaxis, including wheat-dependent exercise-induced anaphylaxis | Wheat as an allergen (omega-5 gliadin, part of gluten) Wheat |
In wheat-dependent exercise-induced anaphylaxis, eating wheat together with exercise and extra triggers such as seafood, alcohol or anti-inflammatory pain medicines can cause symptoms from hives or swelling to severe anaphylaxis. The main allergen is omega-5 gliadin. Diagnosis rests on history, skin prick tests and blood tests for specific IgE. No numbers used (Not applicable) Methods, limits and fundingOutcomes: Triggers, symptoms and diagnosis of wheat-dependent exercise-induced anaphylaxis Limitations: A narrative review about unusual allergy; it does not say how common it is and does not name bulgur. Only the abstract was read. Funding and conflicts: The lead author was an assistant editor of the journal; peer review was handled independently. Read: abstract |
| Sofuoglu 2014 Speciated arsenic concentrations, exposure, and associated health risks for rice and bulgur. Food Chem Toxicol · PMID 24296133 · DOI |
Observational survey |
50 50 participants in Izmir, Turkey who supplied rice and bulgur samples and eating information |
Bulgur and rice as eaten at home (laboratory measurement of arsenic species) Grain samples Single survey · vs Rice |
Inorganic arsenic was the main form in both foods, but rice had about ten times more (160 ng/g) than bulgur. Estimated cancer risk was above the acceptable level for 53% (current potency) and 93% (proposed potency) of participants for rice, compared with 0% and 5% for bulgur. Rice about ten times higher in arsenic than bulgur; risk above acceptable level for 0% to 5% of participants through bulgur (Not applicable) Methods, limits and fundingOutcomes: Arsenic species in food, estimated intake and cancer-risk estimates Limitations: Small sample from one city; risk is modelled, not measured disease. Only the abstract was read. Funding and conflicts: Funding not stated in the abstract. Read: abstract |
| Sofuoglu 2018 An exposure-risk assessment for potentially toxic elements in rice and bulgur. Environ Geochem Health · PMID 28397064 · DOI |
Observational survey |
50 50 households in Izmir, Turkey that supplied rice and bulgur samples |
Bulgur and rice as eaten at home (laboratory measurement of metals) Grain samples Single survey · vs Rice |
Cadmium, cobalt and lead in rice might be of concern (about 10%, 24% and 12% of the population above threshold or acceptable risk). Health risks from bulgur were lower than from rice and below the threshold or acceptable levels. Bulgur risk below thresholds; rice above for about 10%, 24% and 12% of the population (Cd, Co, Pb) (Not applicable) Methods, limits and fundingOutcomes: Potentially toxic elements (including cadmium, cobalt and lead) and modelled health risk Limitations: One city in Turkey; modelled risk only. Not proof that all bulgur is low in metals. Only the abstract was read. Funding and conflicts: Funding not stated in the abstract. Read: abstract |
| de Vries 2016 Effects of Cereal, Fruit and Vegetable Fibers on Human Fecal Weight and Transit Time: A Comprehensive Review of Intervention Trials. Nutrients · PMID 26950143 · DOI |
Systematic review meta analysis |
Healthy people in intervention studies of dietary fibre and regularity | Cereal, fruit and vegetable fibres as groups; bulgur is not named in the abstract Fibre sources Per gram of fibre in regression analyses Varied · vs Lower fibre intake |
Cereal and vegetable fibre had comparable effects on stool weight, and both more than fruit fibre. Less fermentable fibres raised stool weight more than more fermentable ones. Fibre did not change transit time when it was already under 48 hours; when it was 48 hours or more, transit time fell by about 30 minutes per gram of fibre. About 30 minutes shorter transit time per gram of fibre when starting transit time was 48 hours or more (Not given in the abstract) Methods, limits and fundingOutcomes: Stool weight and gut transit time Limitations: General fibre evidence, not a bulgur trial. Only the abstract was read. Funding and conflicts: Funding not stated in the abstract (listed as research support, non-US government). Read: abstract |
| s-gbif-triticum-durum GBIF species match: Triticum durum · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-medlineplus-foodallergy MedlinePlus: Food Allergy · Source |
Health agency n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-pregnancy-avoid NHS: Foods to avoid in pregnancy · Source |
Health agency n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-starchy NHS: Starchy foods and carbohydrates · Source |
Health agency n/a |
Methods, limits and fundingRead: full-text | ||
| s-niddk-celiac NIDDK: Eating, Diet, & Nutrition for Celiac Disease · Source |
Health agency n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-170287 USDA FoodData Central: Bulgur, cooked (SR Legacy, FDC 170287) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-170688 USDA FoodData Central: Bulgur, dry (SR Legacy, FDC 170688) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-who-mycotoxins WHO: Mycotoxins fact sheet · Source |
Health agency n/a |
Methods, limits and fundingRead: full-text |
What we do not know yet
- Only one short trial tested bulgur as a food (148 adults, 4 weeks), and it found no difference from rice. No long trial of bulgur was found.
- Cholesterol, diabetes and heart results come from whole grains as a group; bulgur is not named, and shop bulgur may or may not be whole grain.
- A low glycaemic index was shown only for an experimental laboratory bulgur, not people.
- Pregnancy, breastfeeding, young-child, FODMAP, phytate and oxalate information specific to bulgur was not researched. LiverTox, LactMed and EFSA were not searched.
How new research is added
New studies are found by a saved PubMed search and placed in a review queue before the page changes.
Lab markers
What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".
Metabolic 1
LDL cholesterol
Lowered slightly in trials
The cholesterol carried in LDL particles, often called the "bad" cholesterol.
Low certaintyResults and what it means
Why it was measured
High LDL is linked to higher heart disease risk.
Statistical vs. clinical meaning
A small average change for whole grains in general; not shown for bulgur.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 6 | LDL 0.09 mmol/L lower with whole-grain diets than with non-whole-grain controls; total cholesterol 0.12 mmol/L lower | Adults in 24 randomised trials | Whole-grain foods as a group (bulgur not named) |
| 8 | No significant difference between bulgur, rice, quinoa and buckwheat groups in blood fats; total cholesterol changes appeared only inside the quinoa group | 148 adults with overweight | 40 g a day for 4 weeks |
Other 3
Blood sugar response after a test meal
Mixed results in trials
How much blood sugar rises after eating, summarised as the area under the curve.
Not enough evidenceResults and what it means
Why it was measured
It shows how a food affects blood sugar after it is eaten.
Statistical vs. clinical meaning
No bulgur benefit for blood sugar response shown in people.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 8 | Area under the glucose curve rose inside the bulgur group; groups did not differ significantly | 148 adults with overweight | Bulgur 40 g a day for 4 weeks |
| 7 | Laboratory glycaemic index 52.11 for a special experimental bulgur | None (laboratory) | Enzyme-treated, autoclaved and cooled high-amylose-wheat bulgur |
Stool weight and transit time
Raised in trials
How much stool is produced and how long food takes to pass through the gut.
Low certaintyResults and what it means
Why it was measured
It is a simple measure of bowel regularity.
Statistical vs. clinical meaning
Fibre in general supports regularity; no bulgur trial.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 12 | Cereal fibre raised stool weight; transit time fell by about 30 minutes per gram of fibre when starting transit time was 48 hours or more | Healthy people in intervention studies | Cereal, fruit and vegetable fibres (bulgur not tested) |
Heart disease and death (long-term outcomes)
Lowered in trials
How often people develop heart disease or die over years of follow-up.
Low certaintyResults and what it means
Why it was measured
These are the outcomes that matter most to health.
Statistical vs. clinical meaning
Association in observational studies; cannot prove cause.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 2 | Relative risk 0.81 for coronary heart disease and 0.83 for death from any cause per 90 g a day more whole grain | Adults in 45 prospective studies | Whole grains as a group (bulgur not named) |
Safety
What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.
Main points to know 3
- Bulgur contains gluten: not safe for celiac disease. Bulgur is made from wheat (usually durum). NIDDK lists wheat and types of wheat, such as durum, as natural sources of gluten, so bulgur is not safe for people with celiac disease. NIDDK does not name bulgur itself. A review says gluten is present in all wheat grains and all can trigger celiac disease in people who are genetically susceptible. Authoritative guidance 17 4
- Wheat allergy can be serious. MedlinePlus lists wheat among the most common causes of food allergy, and anaphylaxis is a medical emergency (call 911). A rarer form, wheat-dependent exercise-induced anaphylaxis, can appear when wheat is eaten with exercise, alcohol, seafood or anti-inflammatory pain medicines. Authoritative guidance 14 9
- Cooked bulgur needs normal cooked-grain care. The NHS says spores of some food poisoning bacteria can survive cooking of rice and grains and make toxins if cooked grains stand at room temperature; reheating does not remove the toxins. It advises cooling within 1 hour, keeping refrigerated, and throwing away any left out overnight. Authoritative guidance 16
Side effects 3
| Effect | How often | Severity and recovery | Evidence |
|---|---|---|---|
| Gluten exposure in celiac disease Bulgur is wheat. | Not applicable; any amount of wheat is avoided in celiac disease. | depends on the person Not applicable | Authoritative guidance 17 |
| Allergic reaction to wheat, from hives and swelling to anaphylaxis Sources name wheat, not bulgur; bulgur is made from wheat. | Not found for bulgur. | can be severe (anaphylaxis) Not reported | Authoritative guidance 14 9 |
| Gut symptoms (gas, bloating) in people who feel sensitive to wheat Fructans in wheat may be the cause rather than gluten; the trial used purified gluten, not bulgur. | In a small trial, gluten-specific effects were seen in only 8% of people who believed they were gluten sensitive; symptoms improved on a low-FODMAP diet. | mild to moderate Settles when the trigger is avoided | Controlled trial 3 4 |
Liver
No liver injury from eating bulgur was found in the sources read. A liver-safety source such as LiverTox was not searched for this page, so a lack of reports is not proof of safety.
How often. No frequency was found.
Monitoring. No agency monitoring advice was found.
This is a safety connection. It is not evidence that Bulgur supports liver health.
Medicines and supplements 2
| With | Why it matters | Importance | Evidence | What to do |
|---|---|---|---|---|
| Anti-inflammatory pain medicines (NSAIDs), alcohol and exercise, in people with wheat-dependent exercise-induced anaphylaxis prescription | A review says these extra triggers, together with eating wheat, can set off reactions in that rare allergy. | Applies only to people with this specific allergy. | Review Low certainty 9 | If you have been told you have a wheat allergy, ask your allergist about alcohol, exercise and pain medicines after eating wheat foods. |
| Medicines for diabetes, blood pressure or cholesterol prescription | No source read ties bulgur to a specific medicine. This is a general caution that big diet changes can shift blood sugar, blood pressure and cholesterol. | Not a documented interaction. | Theoretical Not enough evidence 8 | Ask your clinician or pharmacist before big diet changes if you take these medicines. |
Who should check first 2
| Situation | Advice | Evidence |
|---|---|---|
| Celiac disease, or a diagnosed wheat allergy | Avoid bulgur. For trouble breathing or swelling of the face or throat, call emergency services (911 in the US) right away. | Authoritative guidance 17 14 |
| Suspected celiac disease before testing | Do not cut out gluten before you have been tested, because results may then be wrong. Ask your doctor. | Authoritative guidance 17 |
Overdose, product quality and regulators
Summary. No toxicity from cooked bulgur as ordinary food was found in the sources read. The safety questions are gluten, wheat allergy, cooked-grain food safety, mould toxins in poorly stored grain, and contaminants.
Animal. Not reviewed.
Human doses studied. One 4-week trial gave adults 40 g a day of bulgur; the abstract does not report safety problems, though safety was not its main question.
Overdose response. Not found.
Genotoxicity. Not researched.
Two small Turkish surveys found less arsenic and fewer toxic metals in bulgur than in rice. WHO names mould toxins that are often found in wheat. A laboratory study shows cooking lowers many pesticide residues in bulgur wheat.
Arsenic in bulgur compared with rice. In 50 participants in Izmir, inorganic arsenic was about ten times higher in rice (160 ng/g) than in bulgur. Modelled cancer risk was above the acceptable level for 0% (current potency) and 5% (proposed potency) of participants through bulgur, against 53% and 93% through rice. 10
Cadmium, cobalt and lead. In 50 households in Izmir, risks from these metals in rice might be of concern; the risks from bulgur were lower than from rice and below the threshold or acceptable levels. 11
Mould toxins. WHO says deoxynivalenol and zearalenone are often associated with wheat, and advises discarding grains that look mouldy, discoloured or shrivelled and buying fresh. It does not name bulgur. 20
Pesticide residues and processing. In a laboratory study of bulgur wheat processing, cooking reduced residues of many pesticides, drying raised them by concentration, and washing and soaking had little effect. The abstract does not give residue levels in shop bulgur. 5
| Body | Action | Date |
|---|---|---|
| NIDDK (US National Institutes of Health) (United States) | Celiac disease diet: gluten occurs naturally in wheat and types of wheat such as durum; foods labelled gluten-free must contain under 20 ppm gluten. The page does not name bulgur. source | 2020-10 |
| NHS (UK) (United Kingdom) | Cooked rice and grains: spores of some food poisoning bacteria survive cooking; cool within 1 hour, keep refrigerated, and throw away any left at room temperature overnight. source | 2023-03-15 |
| WHO (World Health Organization) (International) | Mycotoxins fact sheet: deoxynivalenol and zearalenone are often associated with wheat; discard mouldy, discoloured or shrivelled grains. source | 2023-10-02 |
| NHS (UK), pregnancy (United Kingdom) | Foods to avoid in pregnancy: the page does not name bulgur or wheat grains. source | 2026-06-15 |
When to get medical help
- Trouble breathing, swelling of the lips, face or throat, widespread hives, repeated vomiting or collapse after eating bulgur or other wheat foods: call emergency services (911 in the US) right away.
- Severe belly pain, ongoing diarrhoea or weight loss in someone with suspected celiac disease: see a doctor.
Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.
General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.
Frequently asked questions
What is bulgur good for?
Is bulgur gluten-free?
Is bulgur a whole grain?
It can be, but we did not find a source on how much bran is kept in different bulgurs. USDA lists 12.5 g of fibre per 100 g of dry bulgur, but check the label for "whole grain".
Is bulgur better than rice for health?
Does bulgur lower cholesterol?
Whole-grain diets in general lowered LDL and total cholesterol a little in a pooled review of 24 trials. Bulgur is not named, and oats worked best. It is not shown for bulgur alone.
Does bulgur lower blood sugar or prevent diabetes?
Does bulgur help digestion or constipation?
Cereal fibre in general raises stool weight and can shorten slow transit times. No trial tested bulgur itself.
Can bulgur cause an allergic reaction?
Is bulgur safe if I feel sensitive to gluten but do not have celiac disease?
Is bulgur safe to store and reheat?
Treat it like any cooked grain. The NHS says to cool it within 1 hour, keep it refrigerated and throw away any left at room temperature overnight. Reheating does not remove bacterial toxins.
Does bulgur contain arsenic or heavy metals?
Is bulgur safe in pregnancy or for children?
We did not find bulgur-specific advice. The NHS foods-to-avoid page does not name it, but that is not a statement of safety. Choking risk for young children was not researched. Ask your doctor or midwife.
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Editorial transparency
- Written by
- AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
- Medical review
- None. This page has not been reviewed by a physician or pharmacist.
- First published
- 2026-10-26
- Last substantive update
- 2026-10-26
- How we research
- We started from our existing bulgur summary, re-checked nutrition against saved USDA FoodData Central values, read the health agency pages (NIDDK, MedlinePlus, NHS, WHO) and re-read PubMed abstracts for trials, reviews and safety studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps. This is a smaller page because little research exists on bulgur itself.
- How we rate evidence
- See "How we rate evidence" in the Evidence tab.
- Independence
- No product is promoted on this page. No affiliate links are shown.
Sources 20
Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.
- Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies.. Eur J Epidemiol. 2013. PMID 24158434. DOI 10.1007/s10654-013-9852-5. (abstract)
- Aune D, Keum N, Giovannucci E, Fadnes LT, et al.. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.. BMJ. 2016. PMID 27301975. DOI 10.1136/bmj.i2716. (abstract)
- Biesiekierski JR, Peters SL, Newnham ED, Rosella O, et al.. No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates.. Gastroenterology. 2013. PMID 23648697. DOI 10.1053/j.gastro.2013.04.051. (abstract)
- Brouns F, Geisslitz S, Guzman C, Ikeda TM, et al.. Do ancient wheats contain less gluten than modern bread wheat, in favour of better health?. Nutr Bull. 2022. PMID 35915783. DOI 10.1111/nbu.12551. (abstract)
- Chaabi M, Poulsen ME, Feyissa AH, Hakme E. Effect of processing steps on pesticide residue reduction in bulgur wheat and rice.. Food Addit Contam Part A Chem Anal Control Expo Risk Assess. 2026. PMID 42377016. DOI 10.1080/19440049.2026.2688180. (abstract)
- Hollænder PL, Ross AB, Kristensen M. Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies.. Am J Clin Nutr. 2015. PMID 26269373. DOI 10.3945/ajcn.115.109165. (abstract)
- Ozbek M, Sanal T, Ozkan K, Sagdic O, et al.. An Innovative Bulgur Production Method Using Pullulanase Enzyme and Autoclaving-Cooling Cycles to Produce Bulgur with Low Glycemic Index.. Foods. 2025. PMID 41300129. DOI 10.3390/foods14223972. (abstract)
- Oztekin Y, Gonen-Colak B, Tekin S, Lay I, et al.. Comparative Effects of Quinoa, Buckwheat, Bulgur, and Rice on Cardiometabolic Health in Adults with Overweight or Obesity: A Randomized Controlled Study.. Metabolites. 2026. PMID 42783753. DOI 10.3390/metabo16090628. (abstract)
- Santhosh P, Abraham A, Khan S. Unusual Causes of Food-Induced Anaphylaxis - A Review.. Indian Dermatol Online J. 2026. PMID 42377205. DOI 10.4103/idoj.idoj_160_25. (abstract)
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- . GBIF species match: Triticum durum. . . (full-text)
- . MedlinePlus: Food Allergy. . . (full-text)
- . NHS: Foods to avoid in pregnancy. . . (full-text)
- . NHS: Starchy foods and carbohydrates. . . (full-text)
- . NIDDK: Eating, Diet, & Nutrition for Celiac Disease. . . (full-text)
- . USDA FoodData Central: Bulgur, cooked (SR Legacy, FDC 170287). . . (full-text)
- . USDA FoodData Central: Bulgur, dry (SR Legacy, FDC 170688). . . (full-text)
- . WHO: Mycotoxins fact sheet. . . (full-text)
Where to buy
Check the label first. Whatever you buy, look for these:
- Whole grain listed first, with no added sugar
- Gluten-free labeling if you need it, since cross-contact is common
- A best-by date and airtight storage
- Allergen statements
Talk to a pharmacist or doctor before you start any supplement, especially if you take medicines. See the Safety tab for interactions.
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