How to Eat Pizza Low FODMAP: A Complete Guide

Over 70% of people with IBS report that pizza is a food that frequently triggers their symptoms. Fortunately, with the right modifications, you can learn how to eat pizza low FODMAP and enjoy a delicious slice without the digestive distress.

Quick Summary

Enjoying pizza while following a low FODMAP diet requires careful ingredient selection and mindful preparation. Key steps include choosing a low-FODMAP crust, using a homemade garlic- and onion-free sauce, opting for low-lactose cheeses, and selecting compliant vegetable and protein toppings.

Key Points

• Choose the right crust: Opt for certified gluten-free options or long-fermented sourdough to avoid high-fructan wheat dough.

• Substitute garlic and onion in the sauce: Use garlic-infused oil and asafoetida powder for flavor without the high FODMAPs.

• Select low-lactose cheeses: Hard aged cheeses like Parmesan and Pecorino are naturally low in lactose, and mozzarella is often well-tolerated in moderate servings.

• Pick low FODMAP toppings: Load up on safe toppings like bell peppers, olives, spinach, and plain cooked chicken.

• Mind your portions: Even with low FODMAP ingredients, fat content and volume can be triggers, so practice moderation, especially when eating out.

• Check for hidden ingredients: Scrutinize all pre-made products, sauces, and cured meats for high-FODMAP additives like garlic powder, onion powder, and inulin.

Building a Low FODMAP Pizza from Crust to Topping

Many people on a low FODMAP diet assume that pizza is off-limits due to the high-FODMAP ingredients typically found in traditional recipes. However, by understanding and substituting the problematic components, you can create a satisfying and gut-friendly pizza at home. This guide will walk you through each element, providing safe alternatives and preparation tips.

The Low FODMAP Pizza Crust

The foundation of most pizzas, the crust, is often made from wheat flour, which is high in fructans. You have several options for a low FODMAP crust:

• Certified Gluten-Free Mixes: Many store-bought gluten-free pizza crust mixes are also low FODMAP, but it is crucial to check the ingredients list. Avoid mixes with high-FODMAP additives like inulin, chickpea flour, or high-fructose corn syrup. Schar and Udi's offer tested options.
• Sourdough Crust: True, long-fermented sourdough can be a good option for some, as the fermentation process reduces the fructan content. The Monash University app is a reliable resource for assessing certified low FODMAP sourdough products.
• Homemade Gluten-Free Crust: For full control, make your own crust using a tested recipe with low FODMAP gluten-free flours like rice flour, tapioca flour, and sorghum flour. Xanthan gum is often used as a binder to improve texture.

The Low FODMAP Pizza Sauce

Traditional pizza sauces are notorious for their inclusion of garlic and onion, both high in fructans. Creating a safe and flavorful sauce is surprisingly simple.

• Garlic-Infused Oil: This is a game-changer. Use garlic-infused olive oil (not oil with garlic cloves cooked in it) to get the flavor without the FODMAPs. The fructans are water-soluble and do not leach into the oil.
• Herbs and Spices: Flavor the sauce with low FODMAP herbs like fresh basil, oregano, thyme, and rosemary. A pinch of asafoetida powder can also mimic an onion-like flavor.
• Canned Tomatoes: Most plain canned tomatoes (like passata or crushed tomatoes) are low FODMAP in moderate serving sizes. Just be sure to check the label for any added garlic or onion powder. A dash of sugar can balance the acidity.

The Low FODMAP Cheese

Lactose intolerance often accompanies IBS, but many cheeses are naturally low in lactose due to the aging process.

• Hard, Aged Cheeses: Parmesan, aged cheddar, and Pecorino Romano are excellent, low-lactose options.
• Mozzarella: A low-moisture, shredded mozzarella is generally well-tolerated in moderate portions. The Monash app indicates a 40g serving is safe, but often no high FODMAP levels are detected, allowing for a larger serving.
• Lactose-Free Cheese: Use commercially available lactose-free cheeses for extra peace of mind.

Low FODMAP Topping Options

Choosing toppings is where you can get creative and make a pizza that suits your tastes without triggering symptoms.

Meats & Protein

• Plain cooked chicken: Unseasoned chicken breast is a safe, high-protein choice.
• Low FODMAP sausage or pepperoni: Always check the ingredients list for garlic or onion powder, as some brands include them.
• Bacon or Ham: Ensure no high-FODMAP flavorings are added.

Vegetables

• Bell Peppers: Red and green bell peppers are low FODMAP in specific serving sizes.
• Olives: Black and green olives are low FODMAP.
• Spinach: Baby or mature spinach is a safe topping.
• Oyster or Canned Mushrooms: In specific serving sizes, oyster and canned mushrooms are low FODMAP.
• The Green Part of Scallions or Leeks: The green tops of these alliums are low FODMAP and add a mild onion flavor.

Comparison of Pizza Ingredient Options

Component	High FODMAP Ingredient	Low FODMAP Alternatives
Crust	Traditional wheat flour, cauliflower crusts (often high FODMAP), mixes with inulin	Certified gluten-free crusts (check labels), homemade gluten-free dough, long-fermented sourdough
Sauce	Garlic, onion, high-fructose corn syrup, pre-made sauces	Homemade sauce with garlic-infused oil, canned tomatoes, basil, oregano, Fody pasta sauce
Cheese	Ricotta in large amounts, high-lactose cheeses, added flavorings	Hard aged cheeses (Parmesan, Pecorino), mozzarella (moderate amounts), lactose-free cheeses
Toppings	Onion, garlic, high FODMAP mushrooms, chickpeas, marinated meats	Bell peppers, olives, spinach, oyster mushrooms, chicken, ham, bacon

Expert Tips for Eating Low FODMAP Pizza Out

While homemade pizza gives you the most control, dining out is also possible with a few strategic steps.

• Choose the right restaurant: Chains like MOD Pizza and Pizza Hut offer gluten-free crusts, but you must still verify the sauce and toppings.
• Communicate clearly: Inform the staff about your dietary needs. Specifically request a plain tomato sauce with no garlic or onion, or ask for a base of olive oil instead. Ensure your toppings are cooked separately to avoid cross-contamination.
• Mind your portions: Even with safe ingredients, large amounts of fat and food can trigger symptoms. Sticking to one or two slices, especially during the elimination phase, is recommended.
• Bring your own: If the restaurant allows, consider bringing your own low FODMAP sauce (like from Fody Foods) to ensure full safety.

Low FODMAP Pesto Pizza Recipe

For a delicious, flavor-packed alternative to a traditional tomato-based pizza, try a pesto-based one.

Ingredients

• 1 pre-made certified low FODMAP pizza crust or homemade dough
• 1/4 cup low FODMAP pesto (find recipes online using garlic-infused oil instead of garlic cloves)
• 1/2 cup shredded mozzarella
• 1/4 cup pine nuts
• 1/2 cup baby spinach
• Fresh basil leaves to garnish

Instructions

1. Preheat your oven according to the crust instructions. If using a stone, heat it for at least 45 minutes.
2. Spread the low FODMAP pesto evenly over the pizza crust.
3. Layer the shredded mozzarella over the pesto.
4. Scatter the pine nuts and baby spinach evenly over the cheese.
5. Bake for 6-8 minutes, or until the cheese is melted and bubbly.
6. Remove from the oven, top with fresh basil leaves, slice, and serve.

Conclusion

Enjoying pizza on a low FODMAP diet doesn't have to be a source of stress or deprivation. By making mindful choices about your crust, sauce, cheese, and toppings, you can create a delicious and satisfying meal that is easy on your digestive system. Whether you choose to make your pizza from scratch or carefully navigate restaurant menus, understanding the principles of low FODMAP eating empowers you to enjoy your favorite foods again. Remember to always listen to your body and adjust portions accordingly. With a little preparation and creativity, a safe and tasty pizza is well within your reach.

This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional, such as a registered dietitian, before making significant changes to your diet.

Frequently Asked Questions

Can I eat a regular pizza crust on a low FODMAP diet?

Standard pizza crust made from wheat flour is high in fructans, a type of FODMAP that can cause digestive issues for many with IBS. For best results, use a certified gluten-free crust or long-fermented sourdough, as these have lower FODMAP content.

How can I get garlic and onion flavor without the FODMAPs?

Use garlic-infused olive oil, as the FODMAPs are water-soluble and do not leach into the oil. For an oniony flavor, try a pinch of asafoetida powder or use the green tops of scallions and leeks.

What type of cheese is low FODMAP for pizza?

Hard, aged cheeses like Parmesan and Pecorino are very low in lactose. Shredded low-moisture mozzarella is also low FODMAP in moderate servings (check the Monash app for current serving sizes). Lactose-free cheeses are another safe option.

Are all gluten-free pizzas low FODMAP?

No. A gluten-free label does not guarantee a low FODMAP product. Many gluten-free items contain high-FODMAP ingredients like chickpea flour, inulin, or high-fructose corn syrup. Always read the ingredients list carefully.

What vegetables can I use for low FODMAP pizza toppings?

Safe vegetable toppings include bell peppers, olives, spinach, and oyster mushrooms (in specific quantities). The green parts of scallions and leeks are also fine. Avoid high-FODMAP vegetables like onions, garlic, and regular mushrooms.

How can I order low FODMAP pizza from a restaurant?

Research restaurant options with gluten-free crusts (like MOD Pizza or Pizza Hut) and call ahead to confirm ingredients. Request a plain tomato sauce or just olive oil instead of traditional sauce, and ask about cross-contamination prevention. Stick to safe toppings like chicken, ham, and approved cheeses.

Does portion size matter, even with low FODMAP pizza?

Yes, portion control is still important. Excessive food, especially high-fat foods like pizza, can be a digestive trigger for those with IBS. Limiting yourself to one or two slices is recommended to prevent symptoms.