Bulgur

Bulgur is notable for gluten and oxalates. Clear on histamine, tyramine, salicylate, sucrose, FODMAPs, lactose, oligosaccharides, sorbitol, fructose and nickel.

Yes — bulgur is high in gluten. Bulgur is durum wheat that has been parboiled, dried and cracked - three operations, none of which touches the gluten. It is often mistaken for a seed like quinoa because of how it is cooked and served, and that confusion is the only reason it needs saying.

Bulgur contains only low levels of oxalates. Bulgur is cracked wheat that keeps part of its bran, and that is where the oxalate is: a study of cereals and their milling products concluded that oxalic acid sits primarily in the outer layers of the grain, with whole grain wheat running from 53.3 to 76.6 mg per 100 g of total oxalate and wheat bran alone reaching 457.4, the highest it measured. That study names bulgur among the whole grain durum products it found comparably high. How much any given bulgur carries therefore follows the grinding: a fine pale grade has had more of the bran taken off than a coarse dark one. Amounts vary by brand and recipe, so always check the label of the exact product.