Falafel

International · Middle Eastern

TLDRLast updated 6 October 2026

Falafel: the low FODMAP reference is 7 g. The low 7 g reference is smaller than many whole falafel pieces; weigh the portion and assess sauces separately.

Serving sizes for falafel

Falafel: 7 g low, 9 g moderate, 100 g high. Use the stated preparation and unit.

Low

7 gabout 0.3 balls

FructoseLow

LactoseLow

FructansLow

GOSLow

SorbitolLow

MannitolLow

Reference portions

Select an amount or rating to update your portion. These are reference portions, not exact cut-offs or recommended intakes.

Reference portions for Falafel and their FODMAP ratings
Serving	Amount	FODMAP rating
7 g reference portion
9 g reference portion
100 g reference portion

Is falafel low FODMAP?

The references for falafel are 7 g low, 9 g moderate, 100 g high. They are comparison portions, not exact transition cutoffs or personal tolerance limits.

Falafel and IBS: what to know

For falafel, keep the exact form and amount in mind. Preparation and portion size matter when comparing FODMAP references; cooking alone does not establish a lower rating. Monash: FODMAP questions and food preparation. This public source supplies background, not verification of the numerical table.

Gut-friendly ways to eat falafel

The low 7 g reference is smaller than many whole falafel pieces; weigh the portion and assess sauces separately. Compare Chickpeas (canned, drained), Tofu (firm/extra firm). These guides describe their own preparations and portions.

Frequently asked questions

What is the FODMAP portion for falafel?

Falafel: 7 g low, 9 g moderate, 100 g high. These values apply to falafel.

How should I measure or check falafel?

The low 7 g reference is smaller than many whole falafel pieces; weigh the portion and assess sauces separately.

Which other guides are useful when comparing falafel?

Compare Chickpeas (canned, drained), Tofu (firm/extra firm). These guides describe their own preparations and portions.

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Chickpeas (canned, drained)Legumes & TofuLow Tofu (firm/extra firm)Legumes & TofuLow

Sources and editorial notes

Monash: FODMAP questions and food preparation
Explains FODMAPs, portion dependence and preparation differences; not a citation for this numerical reference table.

Published and maintained by Gut Friendly. This guide has not been independently reviewed by a dietitian. Serving information comes from our food catalogue. Where references are listed, they explain the research and preparation differences. Check the original source for current portions.

Gut Friendly provides general information, not medical advice.