Falafel

High FODMAP (Avoid)Chickpeas, onion and garlic, fried

Is falafel low FODMAP?

Falafel is high FODMAP and best avoided during the elimination phase.

Falafel is built on chickpeas (GOS and fructans), with onion and garlic worked into the mix. A safer build uses strictly limited canned, rinsed chickpeas or an edamame base, bound with buckwheat flour and flavored with herbs and scallion greens instead of onion and garlic.

FODMAP subgroups to watch

Falafel contains GOS, fructans that can drive SIBO symptoms.

SIBO note

Watch this one for IMO (formerly methane SIBO). The fermentation pattern of falafel tends to feed this specific bacterial pattern more than other SIBO types.

Low-FODMAP dishes to try instead

OatmealLow FODMAP Garden saladLow FODMAP Scrambled eggsLow FODMAP SushiLow FODMAP French friesLow FODMAP OmeletteLow FODMAP

A single food is only half the story. Eating falafel in a bigger meal? See how it stacks with the rest of your plate.

FODMAP thresholds follow the Monash University Low FODMAP Diet research. Tolerance is individual. Unsibo is a wellness companion; it is not a medical device and does not diagnose, treat, or prevent any condition.