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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 2. You may also develop painful bloating if you’re gluten-intolerant. Talk with your doctor if bloating is severe or painful.
According to the USDA National Nutrient Database, bulgur wheat contains 4 grams of dietary fiber in every ¼ cup 1. 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.
- According to the USDA National Nutrient Database, bulgur wheat contains 4 grams of dietary fiber in every ¼ cup 1.
- 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.
Does Bread Cause Bloating?
Excessive, painful bloating may be a sign of gluten intolerance. Gluten is a protein found in wheat, barley and rye. 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.
- Excessive, painful bloating may be a sign of gluten intolerance.
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:
- fresh meats
- 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.
- 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.
Metamucil & Bloating
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.
Does Bread Cause Bloating?
Metamucil & Bloating
What Causes Abdominal Bloating After Eating?
Can Wheat Cause Severe Gas & Stomach Pain?
Watery Stool, Diarrhea, Gas, Bloating & Fiber in Food
Do Blackberries Cause Bloating?
Gluten-Free Diet for Ulcerative Colitis
Fiber Foods and Messy Stool
Wheat Grain & Eczema
- USDA National Nutrient Database: Buckwheat
- MedlinePlus: Fiber
- U.S. Department of Agriculture. Bulgur, cooked. FoodData Central. 2019.
- Lattimer JM, Haub MD. Effects of Dietary Fiber and Its Components on Metabolic Health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266
- National Institutes of Health, Office of Dietary Supplements. Iron—Fact Sheet for Health Professionals. Updated February 28, 2020.
- Aune D, Keum N, Giovannucci E, 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;353:i2716. doi:10.1136/bmj.i2716
- Bach Knudsen KE. Microbial Degradation of Whole-Grain Complex Carbohydrates and Impact on Short-Chain Fatty Acids and Health. Adv Nutr. 2015;6(2):206-213. doi:10.3945/an.114.007450
- Develaraja S, Reddy A, Yadav M, Jain S, Yadav H. Whole Grains in Amelioration of Metabolic Derangements. J Nutrit Health Food Sci. 2016;4(4):1-11. doi:10.15226/jnhfs.2016.00173
- Ford AC, Moayyedi P, Chey WD, et al. American College of Gastroenterology Monograph on Management of Irritable Bowel Syndrome. Am J Gastroenterol. 2018;113(Suppl 2):1-18. doi:10.1038/s41395-018-0084-x
Diane Marks started her writing career in 2010 and has been in health care administration for more than 30 years. She holds a registered nurse license from Citizens General Hospital School of Nursing, a Bachelor of Arts in health care education from California University of Pennsylvania and a Master of Science in health administration from the University of Pittsburgh.