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Is Bulgur Gluten Free? Know Here

Is Bulgur Gluten Free?

Our Guide To Bulgur – Is This Grain Gluten Free?

If you’ve found a recipe which has Bulgur in for dinner then you might be wondering if Bulgur is a gluten-free grain if you suffer from celiac disease or you follow a gluten-free diet. 

Our Guide To Bulgur - Is This Grain Gluten Free?

Bulgur is a cereal grain and is not a gluten-free option, this is because the cereal is made from wheat products like wheat berries and durum wheat. 

Down below, we’ve discussed in more detail what Bulgur is, what gluten is, how to know if you’re gluten intolerant, and which grains are gluten-free and gluten-free substitutes for Bulgur.

What Is Bulgur? 

Bulgur is a par-boiled wholewheat grain which is classed as cereal and derived from wheat products therefore is not suitable for people who follow a gluten-free diet or have celiac disease.

This wholegrain gets its nutty flavour from the par-boiling and you will often find it is used in place of couscous or rice, its grains come in different sizes too ranging from fine to coarse.

What Is Gluten? 

Bulgur contains large amounts of gluten since it is derived from wheat. Food gluten is essentially the protein glue which holds grains like barley and wheat together, these foods are naturally gluten therefore the gluten cannot be stripped away from the food.

This is why if you have a gluten intolerance or a sensitivity to gluten you should cut out certain food groups.

How Do I Know If I’m Gluten Intolerant? 

If you often feel sluggish after eating foods with gluten or maybe you get a bad stomach then you might need to be avoiding gluten for health reasons.

Symptoms of celiac disease or gluten intolerance can be the following – 

  • Bloating – If you start to get bloated even after a small amount of food then you might have a gluten intolerance, making you very gassy too.
  • Bowel issues – Abdominal pain can happen if you are gluten intolerant, people with celiac disease might also get cramps after eating gluten. As well as constipation and diarrhoea.
  • Sickness – Waves of nausea might occur after eating gluten, this can even be for people with a non-celiac gluten sensitivity.
  • Fatigue – Fatigue is a response to gluten intolerance and might occur after eating food groups which contain gluten.
  • Headaches – Headaches are a common and regular symptom of gluten intolerance.

What Should I Avoid If I’m Intolerant To Gluten?

If you’re looking to make a gluten-free swap for certain foods, you will need to make sure none of them contains barley, rye, wheat and brewers yeast.

We’ve listed what types of foods to avoid in a gluten-free diet down below. 

  • Pasta. 
  • Bread. 
  • Biscuits. 
  • Beers. 
  • Pancakes. 
  • Baked goods. 
  • Cereal. 
  • Crackers. 
  • Malt.

Which Grains Are Gluten Free? 

If you want to pair some gluten-free grains with your dinner then we’ve listed some types of grains which are gluten free down below to help you out. 


Quinoa is a gluten-free grain which is also very healthy for you since it’s full of antioxidants. The plant food is excellent for making gluten-free crusts and quinoa flour can also be used in baked goods. 


This type of grain is also very high in protein containing important amino acids.


Oats are a great gluten free grain and can also lower your cholesterol. They are naturally gluten free and also high in fibre making them a great filling breakfast option. 


This type of grain is harvested as a cereal grain and an animal grain, the grain is rich in fibre and antioxidants and can also be made into flour for making baked goods. Sorghum can also be made into a syrup-type sweetener.


This highly nutritious grain is high in fibre and a gluten free grain, this grain is often used as a substitute for couscous or rice. The grain can also be used as a thickener instead of cornstarch.


Buckwheat is a grain-like seed which can lower cholesterol and is also pretty high in protein making it an excellent alternative to gluten grains if you are looking for a carbohydrate to pair with your dinner. You can find an in depth article here Is Buckwheat Flour Gluten Free.


Corn is a popular gluten-free grain which is high in fibre, it is also one of the most versatile ones that can be grilled, fried and boiled. The grain is high in anti-oxidants too.


Brown rice and white rice is a gluten-free grains making them the perfect grain to choose if you have a wheat allergy. Brown rice is also very healthy and high in fibre making it a nutritious side for meals.


This is a small but powerful grain and is high in fibre and protein, Teff can also be used in baked goods and as a thickener in sauces.

Read more here to find out the The Top 10 Gluten-free Cereals

What Can I Use Instead Of Bulgur? 

If you’re making a recipe with bulgur wheat and want to make it gluten-free, we’ve listed some popular alternatives to pair with your meal down below. 

  • Quinoa. 
  • Buckwheat. 
  • Rice. 
  • Millet. 
  • Teff.

Frequently Asked Questions About Bulgur 

What are the benefits of following a gluten-free diet?

If you have a gluten intolerance, cutting out foods with gluten will greatly improve your symptoms such as bloating, improve your energy levels and can even help with maintaining a healthy weight.

Which flour do I use for gluten-free baking?

Normal baking flour is not gluten free, you can use alternatives such as buckwheat flour, sorghum flour and rice flour.

What is an alternative to wheat bread?

Rye bread is a great alternative to wheat bread, it should be noted that it is denser, however.

How many grams of protein does buckwheat have?

Buckwheat has around 3 grams of protein per serving and is very low in fat.

Frequently Asked Questions About Bulgur 

Last Words

To conclude, Bulgur is not gluten-free since it is derived from wheat berries, this grain could cause bloating and fatigue when consumed if you have a gluten intolerance. 

If you are looking for a gluten free alternative to Bulgur then we suggest using substitutes like rice or quinoa.

Learn more here to know Is Shredded Wheat Good for You

Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!

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