Which pizza is low in FODMAP? Your complete guide to gut-friendly options

Research indicates that up to 86% of people with Irritable Bowel Syndrome (IBS) can find relief from their symptoms by following a low FODMAP diet. Finding gut-friendly versions of favorite foods can be a challenge, but this guide shows you which pizza is low in FODMAP and how to build one that is both delicious and gentle on your digestive system.

Quick Summary

This guide provides a breakdown of how to make or order a low FODMAP pizza, focusing on compliant crusts like sourdough and gluten-free options, safe sauce recipes or alternatives, and low FODMAP toppings, including vegetables, cheeses, and proteins.

Key Points

• Choose the Right Crust: Opt for certified gluten-free crusts, traditionally made sourdough, or homemade versions using rice or spelt flour to avoid high fructan content.

• Ditch the Onion and Garlic: Standard pizza sauce is a major source of FODMAPs; replace it with homemade sauce using garlic-infused oil, or use a certified low FODMAP brand.

• Select Safe Toppings: Build your pizza with compliant ingredients like mozzarella, Parmesan, bell peppers, spinach, olives, and lean proteins like chicken or ham.

• Be Mindful of Portion Sizes: Pay attention to how much of each ingredient you use to prevent 'FODMAP stacking' and ensure the meal remains gut-friendly.

• Customize Restaurant Orders: When dining out, request a gluten-free or sourdough crust, an oil-based sauce, and choose safe toppings listed online or with the restaurant's ingredients.

• Check for Hidden Ingredients: Always read labels on store-bought products like sauces and pepperoni to avoid hidden high FODMAP additives.

Understanding the FODMAPs in Traditional Pizza

Traditional pizza is often high in FODMAPs, which are fermentable carbohydrates that can trigger symptoms like bloating and abdominal pain in sensitive individuals. The main culprits include:

• Crust: Most pizza dough is made from wheat flour, which contains fructans, a type of FODMAP.
• Sauce: Standard tomato sauces are typically loaded with high-fructan ingredients like garlic and onion.
• Toppings: Certain vegetables and processed meats can contain hidden FODMAPs or irritants.
• Cheese: While many hard cheeses are low in lactose, some soft cheeses contain higher levels.

Fortunately, with a few mindful substitutions, a delicious and gut-friendly pizza is entirely achievable.

Decoding Low FODMAP Crusts

Your pizza's foundation is the most critical element to get right. Here are your best options:

Sourdough Crust

Sourdough is a fantastic choice for many on a low FODMAP diet. The fermentation process used to create sourdough bread significantly reduces the fructan content in the wheat flour. Look for varieties made from spelt or traditional wheat flour with a proper, long fermentation process. Remember, the low FODMAP status comes from the fermentation, not the grain type itself. Always check with the bakery to ensure it's made with a sourdough culture.

Gluten-Free Crust

Another reliable option is a gluten-free crust, but it's crucial to check the ingredient list. Some gluten-free alternatives, like cauliflower crusts, can contain high FODMAP ingredients. Opt for trusted brands that use flours like rice, tapioca, or sorghum. Many pre-made mixes are available, such as Bob's Red Mill Gluten Free Pizza Crust Mix, or you can purchase shelf-stable crusts like those from Schar.

Homemade Crusts

For total control, consider making your own low FODMAP dough from scratch. Recipes using a blend of certified gluten-free flours, olive oil, yeast, and xanthan gum create a suitable base.

Crafting a Gut-Friendly Sauce

Commercial sauces are a common source of hidden FODMAPs due to garlic and onion powder.

Homemade Sauce

Making your own is simple and effective. A basic recipe can use canned, crushed tomatoes (within low FODMAP portion limits), garlic-infused olive oil for flavor, and dried herbs like basil and oregano. Another excellent option for an onion-like taste is asafoetida powder.

Store-Bought Sauces

Look for commercially prepared marinara sauces specifically labeled as low FODMAP, such as FODY Marinara Pasta Sauce or Rao's Sensitive Marinara Sauce.

Choosing Your Toppings Wisely

Once you have a compliant crust and sauce, it's time to add delicious, low FODMAP toppings. The key is to select ingredients that are naturally low in FODMAPs and respect portion sizes.

Low FODMAP Cheeses

Hard, aged cheeses are naturally low in lactose and safe in moderate amounts.

• Mozzarella
• Parmesan
• Feta
• Cheddar

Low FODMAP Vegetables

• Bell peppers (red and green)
• Spinach
• Oyster mushrooms
• Black olives
• Pineapple
• Zucchini
• Canned artichoke hearts (drained)

Low FODMAP Proteins

• Cooked chicken
• Bacon
• Ham (check label for high FODMAP additives)
• Low FODMAP pepperoni (check label for garlic/onion powder)
• Ground beef

Low FODMAP Pizza Ingredient Comparison

Component	High FODMAP Version	Low FODMAP Alternative
Crust	Traditional wheat dough, most pre-made gluten-free crusts with high FODMAP fillers (e.g., cauliflower)	Sourdough (wheat or spelt), certified gluten-free crusts (e.g., Schar, Udi's), homemade gluten-free dough
Sauce	Most commercial tomato sauces with garlic and onion powder	Homemade sauce with canned tomatoes and garlic-infused oil; certified low FODMAP marinara sauce
Toppings	Garlic, onion, standard mushrooms, high-fructose syrup	Garlic-infused oil, oyster mushrooms, bell peppers, spinach, olives
Cheese	High-lactose cheeses like ricotta (large portions), un-aged cheese	Hard cheeses (Parmesan, Cheddar), Mozzarella (in moderation)

Finding Low FODMAP Pizza at Restaurants

Eating out can be tricky, but it's not impossible. When ordering, be a 'FODMAP detective':

• Crust: Ask if they offer a gluten-free crust and if you can see the ingredients. Not all gluten-free options are low FODMAP. Sourdough can also be a good alternative.
• Sauce: Request an olive oil or garlic-infused oil base instead of the standard tomato sauce, which almost always contains onion and garlic.
• Toppings: Choose your toppings carefully from the low FODMAP list above. Many places offer compliant options like bacon, ham, plain chicken, bell peppers, olives, and spinach.
• Chains: Some chains, like MOD Pizza, list their ingredients online, though their standard red sauce is not low FODMAP. Domino's offers a low FODMAP gluten-free crust but their sauce is not safe.

A Note on Portion Control and Stacking

While this guide focuses on low FODMAP ingredients, portion control is still important. Even low FODMAP items have safe serving sizes. The concept of 'stacking' is when you consume multiple low FODMAP ingredients in one meal, and their combined FODMAP content can push the meal into a high FODMAP range. Always consult your Monash app or dietitian for specific portion guidance during the elimination phase.

Conclusion: Slicing Your Way to a Low FODMAP Pizza

Navigating a low FODMAP diet doesn't mean giving up pizza forever. By focusing on the right crust, using safe sauces, and selecting gut-friendly toppings, you can enjoy this comfort food without the uncomfortable side effects. Whether you make a delicious pizza from scratch at home using a reliable recipe or learn to order smartly at a restaurant, a satisfying and low FODMAP pizza is well within your reach. Just remember to be mindful of your ingredients and portion sizes, especially during the elimination phase of the diet, to ensure a happy and healthy digestive system.

Here is an example of a low FODMAP pizza dough recipe from a reliable source: Easy Low FODMAP Pizza Dough.

Frequently Asked Questions

Are gluten-free pizzas automatically low in FODMAPs?

No, gluten-free does not automatically mean low FODMAP. Many gluten-free crusts and products can contain other high FODMAP ingredients like cauliflower flour, soy flour, or inulin, so it is essential to check the ingredient list carefully.

Can I have pizza from Domino's or Pizza Hut on a low FODMAP diet?

Many chains like Domino's offer gluten-free crusts, but their standard sauces usually contain high FODMAP ingredients like garlic and onion. To make it low FODMAP, you would need to specifically request a gluten-free crust with a different base, such as plain olive oil, and choose safe toppings.

How can I get a garlic flavor on my pizza sauce without the FODMAPs?

You can use garlic-infused olive oil, as the FODMAPs in garlic are water-soluble and do not leach into the oil. You can also use garlic replacer powders or the low FODMAP portion of leek greens.

Which types of cheese are low in FODMAPs?

Hard, aged cheeses like Parmesan, cheddar, and feta are naturally low in lactose and are good low FODMAP options. Mozzarella is also safe in moderate portions.

Are all mushrooms high in FODMAPs?

No, not all mushrooms are high in FODMAPs. While many types are, oyster mushrooms have a generous low FODMAP serving size and can be a great addition to your pizza.

Is sourdough pizza crust truly low FODMAP?

Traditional wheat or spelt sourdough that undergoes a long fermentation process is low FODMAP because the yeast and bacteria break down the fructan carbohydrates. Be sure to check that the bread is made with a sourdough culture for best results.

How do I avoid FODMAP 'stacking' when adding toppings?

To avoid stacking, be mindful of the portion sizes of your toppings. Even small amounts of several low FODMAP ingredients can add up. Refer to the Monash University FODMAP app for specific serving size recommendations for each ingredient.