Is Halloumi Low FODMAP? What IBS Sufferers Need to Know About This Popular Cheese

Cheese lovers, this one’s for you. If you're following a low FODMAP diet to manage IBS symptoms, you're probably double-checking every dairy product before it hits your plate. One cheese that gets a lot of attention—especially in Mediterranean and grilling recipes—is halloumi. But what’s the deal? Is halloumi low FODMAP?

Yes, halloumi is low FODMAP in appropriate serving sizes, thanks to its low lactose content. That makes it one of the better cheese options for people with IBS. But there are a few details you’ll want to understand before adding it to your diet.

What Makes a Cheese Low or High FODMAP?

Let’s back up for a second. On a low FODMAP diet, lactose is the primary concern when it comes to dairy products. Lactose is a disaccharide—the "D" in FODMAP—and it’s commonly found in milk, yogurt, and some soft cheeses. When the body has trouble digesting lactose, it can cause bloating, gas, and other IBS symptoms.

But not all cheeses are high in lactose. In fact, many firmer or aged cheeses are naturally low in lactose, making them more IBS-friendly.

So, Is Halloumi Low in Lactose?

Yes! Halloumi is a semi-hard cheese that’s traditionally made from sheep’s and goat’s milk, which are both naturally lower in lactose than cow’s milk. In addition, halloumi is drained and pressed during its production, which helps remove much of the lactose-containing whey.

According to Monash University, halloumi is low FODMAP in servings of up to 2 slices (about 40g). This makes it a great cheese choice—especially since it’s so versatile and can be grilled or fried without melting into a mess.

How to Enjoy Halloumi on a Low FODMAP Diet

Halloumi has a salty, chewy texture and a high melting point, which makes it ideal for grilling or pan-frying. Here are some low FODMAP ways to enjoy it:

Grilled halloumi with roasted vegetables (use zucchini, eggplant, red bell pepper—all low FODMAP!)
Halloumi salad with spinach, cherry tomatoes, cucumber, and a drizzle of olive oil
Halloumi skewers with chicken or tofu and low FODMAP veggies
Breakfast halloumi with eggs and gluten-free toast

The key is sticking to the serving size of 40g or less during the elimination phase. Once you’re in the reintroduction stage, you can experiment with larger amounts if you tolerate it well.

What to Watch Out For

When buying packaged halloumi, always check the ingredients list. Some flavored or pre-marinated versions might contain high FODMAP additives like garlic or onion powder. Stick to plain halloumi and season it yourself with herbs and low FODMAP-friendly spices like oregano, thyme, or smoked paprika.

Also, note that while halloumi is low FODMAP, it is high in salt, so it’s best eaten in moderation—especially if you’re watching your sodium intake.

Final Thoughts: Can You Eat Halloumi on a Low FODMAP Diet?

Yes! Halloumi is a great low FODMAP cheese option, thanks to its naturally low lactose content. Stick to 40g servings, avoid versions with added high FODMAP ingredients, and enjoy this unique, squeaky cheese without triggering symptoms.

Whether you’re tossing it into a salad or grilling it up for a quick meal, halloumi is a delicious way to bring flavor and texture to your low FODMAP lifestyle.

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