Your Guide to Low FODMAP Pizza - Including 10 Delicious Recipes - THE IBS DIETITIAN (2024)

You may wonder if there is low FODMAP pizza you can enjoy whilst being on a low FODMAP diet. Most people love pizza; you will probably miss it when you have IBS.

This article will begin by unravelling high FODMAP ingredients to avoid. We will provide a selection of store-bought low FODMAP pizzas near you.

We will also share places to enjoy low FODMAP pizzas and 10 irresistible low FODMAP pizza recipes that you savor every bite!

Is Pizza Low FODMAP?

Traditional pizzas are high in FODMAPs, which may worsen IBS symptoms. Pizza crusts are often made with wheat flour; most pizza sauces contain garlic and onion.

These are common high FODMAP ingredients you may find in a pizza that should be avoided if you are on the low FODMAP diet:

• Wheat flour
• Cauliflower crusts (many gluten free options use this)
• Chicory root
• Garlic/garlic powder
• High fructose corn syrup
• Inulin
• Milk
• Onions/onion powder

Most meats are low FODMAP naturally, but sometimes they are marinated in or have high FODMAP ingredients added to them.

These are some examples:

• Chorizo
• Ground beef
• Gyros
• Marinated chicken stripes
• Meatballs
• Pepperoni
• Salami
• Sausages

Store-bought Low FODMAP Pizza Options

Although traditional pizza is not low FODMAP, there are some shop bought options which have been modified to be suitable.

Store-bought low FODMAP pizzas offer a convenient and delicious option for you whilst following a low FODMAP diet.

Here are some popular choices you can find in select supermarkets:

• Against The Grain Three Cheese Pizza *
• California Pizza Kitchen Margherita Recipe Gluten Free Pizza *
• Spinato’s Mozzarella Cheese Handcrafted Pizza *
• Kirsty’s Free From Margherita Pizza
• ASDA Free From Margherita Pizza *

* All these products have milk, which contains lactose, a type of FODMAP. However, most people with lactose intolerance can still tolerate some lactose (1).

You can read more about understanding lactose intolerance: symptoms, diagnosis, and management strategies here.

Low FODMAP Pizza Options in Restaurants

You can also enjoy low FODMAP pizza in many restaurants. Some places offer gluten-free and traditional sourdough pizza crusts suitable for the low FODMAP diet.

Please note being gluten free does not automatically make a food low in FODMAPs. Some gluten-free pizzas use high FODMAP ingredients so always ask the waiter before ordering.

Suitable low FODMAP pizza toppings are (2):

Protein sources:

• Ham
• Bacon
• Chicken
• Egg
• Low FODMAP cheese, e.g., mozzarella, parmesan

Fruit and vegetables:

• Spinach
• Tomato
• Kale
• Bell peppers
• Aubergine/eggplant
• Rockets/arugula
• Courgettes/zucchini
• Oyster mushrooms
• Olives
• Pineapple

Garnish and condiments:

• Garlic/onion-infused oil
• Red chilli/Hot pepper flakes
• Low FODMAP herbs, e.g. oregano, basil

Here are some examples of pizza’s you can order at popular pizza chain restaurants;:

• Ask Italian – Gluten free Margherita, Caprina pizza
• Bella Italia – Gluten free Margherita, Prosciutto Buffalo pizza
• Mod Pizza – Gluten free Maddy pizza
• Pizza Express – Gluten free Magherita, Fiorentina pizza
• Prezzo – Gluten free Margherita
• Zizzi – Gluten free Rustica Margherita

You can also customise your pizza by removing high FODMAP ingredients and adding your favorite low FODMAP toppings.

Here are some additional tips on choosing low FODMAP food at restaurants.

You can find more detailed low FODMAP pizza options in this low FODMAP restaurants; 36 suitable options blog post here.

Remember to check the Monash University app for low FODMAP serving sizes (3).

10 Homemade Low FODMAP Pizza Recipes

You can also make low FODMAP pizza at home with a few substitutions.

You can start making your pizza dough from scratch or use a pre-made mix or crust and top it up with your favorite low FODMAP topping.

Here are 10 tasty low recipes for you to try:

1. Low FODMAP Pizza
2. Gluten Free Sourdough Pizza
3. Fody’s Low FODMAP Pizza (Spicy Spinach, Mushroom & Red Pepper)
4. Low FODMAP Margherita Pizza
5. Low FODMAP Bruschetta Pizza with Chicken
6. Low FODMAP Salami & Smoked Chicken Pizza
7. Low FODMAP Pizza Parma Ham
8. No Yeast Gluten Free Pizza With 3 Ingredients
9. Low FODMAP Veggie Pizza
10. Low FODMAP Breakfast Pizza

Summary

You can now enjoy a low FODMAP pizza whilst following the low FODMAP diet.

Many store-bought low FODMAP pizza options are available, or you can even go out to your favorite pizza chain restaurant by following our guide.

The other option is to create your low FODMAP pizza at home from scratch or by following one of the 10 delicious recipes above!