The low FODMAP diet is a temporary eating plan designed to help individuals, particularly those with Irritable Bowel Syndrome (IBS), identify and manage food triggers. FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates. These compounds are poorly absorbed in the small intestine. They travel to the large intestine where fermentation by gut bacteria produces gas and draws excess water into the bowel, causing digestive symptoms like bloating, gas, cramping, and altered bowel habits. Determining whether halloumi cheese fits into this diet requires understanding how dairy products are evaluated for their FODMAP content.
Understanding FODMAPs in Dairy
The primary FODMAP of concern in milk and most dairy products is lactose, the disaccharide in the FODMAP acronym. Lactose is a milk sugar that requires the enzyme lactase to be broken down and absorbed in the small intestine. When a person lacks sufficient lactase, the undigested lactose moves into the colon and becomes a fermentable substrate for bacteria.
The lactose content in cheese is largely determined by its manufacturing and aging process. During cheesemaking, the milk is separated into solid curds and liquid whey, with most of the lactose remaining in the whey, which is then drained off.
For aged or hard cheeses like Cheddar and Parmesan, the small amount of remaining lactose is consumed by bacteria and converted into lactic acid as the cheese matures. This aging process results in hard cheeses being naturally very low in lactose, making them suitable for the low FODMAP diet. Conversely, fresh, unripened cheeses typically contain higher lactose levels because they do not undergo a long aging period. Halloumi, being a fresh, unripened cheese, would ordinarily fall into the higher-lactose category, making its low FODMAP status a unique exception.
Halloumi’s Low FODMAP Status
Halloumi cheese is considered low FODMAP in specific quantities, a status earned despite its fresh nature, due to a distinct manufacturing step. Unlike other fresh cheeses, halloumi curds undergo a unique high-heat cooking process after they have been separated from the initial whey. The curds are boiled in the remaining whey, often at temperatures exceeding 90°C, a step which gives halloumi its famously squeaky texture and high melting point.
This intense thermal treatment physically expels a substantial amount of additional whey, the liquid containing the majority of the milk’s lactose. This process effectively drains the curds of much of their lactose before the cheese is brined and packaged. While halloumi is not entirely lactose-free, containing about 1.8 grams of lactose per 100 grams, this level is significantly lower than that found in fresh milk.
The result of this traditional boiling process is a cheese that, although unripened, has a low enough lactose concentration to be certified as low FODMAP by Monash University. This certification confirms that halloumi can be safely included in the diet’s elimination phase, provided strict portion control is maintained.
Navigating Serving Sizes
The “low FODMAP” designation is not a blanket allowance to consume the food in unlimited quantities, but rather an indication that it contains a safe amount per serving. Because FODMAPs are dose-dependent, exceeding the recommended portion size of any low FODMAP food risks accumulating enough fermentable carbohydrate to trigger symptoms. This concept is often referred to as FODMAP stacking.
For halloumi, the certified safe serving size is approximately 40 grams, which typically equates to two slices. Consuming this portion ensures the total lactose content remains below the threshold known to cause symptoms in most sensitive individuals. If a person were to double this serving size, they would be consuming a moderate amount of lactose, which could lead to digestive distress.
Therefore, the inclusion of halloumi in a low FODMAP diet relies entirely on accurate portion measurement. Even a low FODMAP meal can become a high FODMAP meal if multiple certified foods are eaten together in large portions, or if the single portion of halloumi is exceeded. Adhering to the 40-gram measure is necessary to enjoy halloumi without compromising digestive comfort.