Why Does Bulgur Wheat Cause Bloating?

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Increasing the amount of whole grains you consume on a daily basis is a benefit for your overall health, but it may increase the amount of bloating and gas you develop. Bulgur is a precooked wheat product that is made from various parts of wheat and contains various proteins. Bloating is a common side effect of increasing the amount of fiber you ingest on a daily basis, according to MedlinePlus. You may also develop painful bloating if you’re gluten-intolerant. Talk with your doctor if bloating is severe or painful.

Increased Fiber

According to the USDA National Nutrient Database, bulgur wheat contains 4 grams of dietary fiber in every ¼ cup. Bulgur is considered a high-fiber food, which means eating the product can cause sudden bloating and gas. Bloating is the result of trapped gas in your digestive system. When you eat bulgur wheat, a portion of the carbohydrates in the grain remains undigested and enters your colon, which causes increased gas and bloating. Reduce the amount of fiber you’re consuming daily to prevent bloating from developing.

Gluten Intolerance

Excessive, painful bloating may be a sign of gluten intolerance. Gluten is a protein found in wheat, barley and rye. Most people digest gluten without any side effects, but if you develop bloating, pain, diarrhea and vomiting after consuming bulgur wheat, you may have celiac disease. This is a condition that causes your immune system to attack the lining of your small intestines when you consume gluten, according to the National Digestive Diseases Information Clearinghouse. The cause of the condition is still unclear but it is considered hereditary.


If the bloating is the result of too much fiber, adjust your diet to include less fiber. If the bloating is the result of gluten intolerance you will need to implement a gluten-free diet. Avoid all products that contain wheat, barley or rye. Purchase products that are certified gluten-free. Some foods, such as fruits, vegetables, fresh meats and dairy, are naturally free of gluten. Certain foods may contain gluten, such as processed meats, ice cream and ketchup. Read the product label before you ingest a product.


It’s possible that if you develop chronic diarrhea or constipation after eating bulgur wheat, you may have irritable bowel syndrome. Common IBS symptoms include bloating, gas and other digestive complications after eating certain foods. Your doctor will recommend certain dietary changes if you’re diagnosed with IBS.