Demystifying FODMAPs vs. Gluten-Free
One of the most common points of confusion for individuals managing dietary restrictions is the difference between a gluten-free and a low FODMAP diet. A product labeled 'gluten-free' is certified to contain less than 20 parts per million (ppm) of gluten, making it safe for individuals with celiac disease or a non-celiac gluten sensitivity. Gluten is a protein found in wheat, barley, and rye. A low FODMAP diet, on the other hand, is a temporary elimination diet used to identify triggers for Irritable Bowel Syndrome (IBS) and other digestive disorders. FODMAPs are a group of short-chain carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that can be poorly absorbed in the small intestine, leading to gas, bloating, and pain. While all high-FODMAP foods are not necessarily high in gluten, and vice versa, this is where the label confusion arises.
The Problematic Ingredients in DiGiorno Gluten-Free Pizza
Despite its gluten-free label, a closer look at the ingredient list for DiGiorno's pizza reveals why it is unsuitable for those following a low FODMAP diet. Here are the key high FODMAP ingredients to be aware of:
- Dried Garlic: Found in both the sauce and the crust, dried garlic is a high-FODMAP ingredient, rich in fructans. Fructans are one of the key carbohydrates to avoid during the elimination phase of the diet.
- Wheat Starch: For certain flavors, particularly the Four Cheese option, DiGiorno uses a specially processed wheat starch in the crust. While the rinsing process removes most of the gluten, many FODMAP-sensitive individuals react to this ingredient due to remaining fructans. In fact, some diet apps specifically flag this as a high FODMAP risk.
- Tomato Paste (in larger quantities): While a small serving of tomato paste can be low FODMAP, the amounts used in a mass-produced pizza sauce can easily exceed the low FODMAP serving size. Excess amounts contain moderate to high levels of fructose.
Common High FODMAP Ingredients Found in Frozen Pizzas:
- Onion/Onion Powder
- Garlic/Garlic Powder
- High Fructose Corn Syrup
- Inulin
- Mushrooms
Choosing Safer Pizza Options for a Low FODMAP Diet
Finding a suitable store-bought low FODMAP pizza requires careful label reading, or opting for products that have been officially certified by a reputable organization. The best approach for many is to create a homemade pizza from scratch, giving you full control over every ingredient. Here are some options:
Comparison Table: DiGiorno vs. Low FODMAP Alternatives
| Feature | DiGiorno Gluten Free Pizza (Cheeseburger) | Monash Certified/Homemade Low FODMAP Pizza |
|---|---|---|
| Crust | Made with wheat starch, a potential fructan trigger. | Made with rice flour, corn flour, or certified low FODMAP blend. |
| Sauce | Contains dried garlic and often has high-FODMAP quantities of tomato paste. | Uses infused garlic oil instead of fresh garlic or garlic powder; homemade sauce with allowed herbs and spices. |
| Toppings | May include high FODMAP ingredients like onion or garlic powder in pepperoni. | Use low FODMAP meats (like plain chicken) or vegetables (bell peppers, olives). |
| Cheese | Mozzarella is generally low FODMAP in small servings. | Hard cheeses like mozzarella, parmesan, and cheddar are low FODMAP. |
| FODMAP Status | NOT low FODMAP due to multiple trigger ingredients. | Fully compliant and safe during the elimination phase of the diet. |
Making Your Own Low FODMAP Pizza
Creating a delicious pizza from scratch is a rewarding and simple way to ensure it meets your dietary needs. Follow these tips to build a gut-friendly pie:
- Crust: Use a certified low FODMAP gluten-free flour blend. Many recipes are available online for simple crusts using rice or corn flour.
- Sauce: Make a simple tomato sauce using canned crushed tomatoes (check for added garlic or onion), dried herbs like oregano and basil, and flavor with garlic-infused olive oil. This provides the flavor without the fructans.
- Cheese: Opt for hard cheeses like mozzarella, cheddar, or parmesan. Most hard cheeses are naturally low in lactose and therefore low in FODMAPs.
- Toppings: Get creative with low FODMAP vegetables like bell peppers (green or small amounts of red), olives, rocket, or spinach. Unprocessed meats like plain cooked chicken or ham are also safe options.
The takeaway
Ultimately, while DiGiorno's gluten-free pizza is a convenient choice for those with celiac disease, it is not a safe option for individuals following a low FODMAP diet. The presence of high FODMAP ingredients, most notably dried garlic and wheat starch in some varieties, makes it a potential trigger for digestive symptoms. Your best bet is to be a vigilant label reader or, for complete control, master the art of making your own low FODMAP pizza at home. For certified product lists and further guidance, consult reliable sources like the Monash University FODMAP app.
