Everything You Need to Know About Low Fodmap Pizza

Love pizza but struggling with digestive issues? Don’t worry – you can still indulge in this delicious comfort food even if you’re following a low FODMAP diet. You must be more careful with your pizza choices and toppings. In this article, we’ll cover everything you need to know about low-FODMAP pizza, including tips for ordering pizza out, suggestions for low-FODMAP toppings, and recipes for making your own pizza at home. So, get ready to satisfy your pizza cravings without causing any digestive discomfort!

What Is The Low Fodmap Diet?

The Low FODMAP diet is a dietary plan that aims to reduce the symptoms of irritable bowel syndrome (IBS), a disorder that affects the large intestine. FODMAPs, which are Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of poorly absorbed carbohydrates in the small intestine. These carbohydrates then enter the large intestine, where they are fermented by bacteria, resulting in gas, bloating, and other digestive discomforts. To alleviate these symptoms, the Low FODMAP diet involves restricting the consumption of high FODMAP foods for a certain period, usually two to six weeks. After the elimination phase, foods are gradually reintroduced to identify the specific trigger foods for each individual. The Low FODMAP diet is not a long-term or permanent dietary plan but rather a diagnostic tool to identify and manage IBS symptoms. However, working with a registered dietitian is important to ensure adequate nutrient intake and avoid potential nutritional deficiencies.

Why Is It Important To Choose Low Fodmap Pizza?

Choosing low-FODMAP pizza is important for people with Irritable Bowel Syndrome (IBS). IBS is a gastrointestinal disorder affecting millions of people worldwide, and the low FODMAP diet has been shown to reduce IBS symptoms effectively. FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause gas, bloating, diarrhea, and abdominal pain. Traditional pizza crusts are high in fructans due to the wheat flour, which makes them high in FODMAPs. This means that eating regular pizza can lead to an onset of symptoms for those with IBS. By choosing low-FODMAP pizza, people with IBS can still enjoy the deliciousness of pizza without compromising their gut health. Low FODMAP pizza options include alternative crusts made with gluten-free flour, low FODMAP sauces made without garlic and onion, and low toppings in FODMAPs. It is also important to watch the portion sizes and to choose toppings and crusts that are within the recommended serving size for low FODMAPs. In conclusion, choosing low-FODMAP pizza is important in managing IBS symptoms and enjoying a delicious meal without the negative aftermath.

Ingredients To Use And Avoid For Low Fodmap Pizza Toppings

Looking for the perfect toppings for your low FODMAP pizza? Here are some ingredients to include and avoid:

Ingredients to Use:

1. Chicken: a great low FODMAP protein option that pairs well with any veggie toppings

2. Fresh Tomatoes: a tasty and low FODMAP alternative to traditional pizza sauce made with garlic and onion

3. Arugula: a peppery and nutrient-rich green to add as a topping after cooking

4. Pineapple: a sweet and juicy option that adds a tropical twist to your pizza

5. Basil: a fragrant herb that adds some Italian flavor without any FODMAPs

Ingredients to Avoid:

1. Onions: a high FODMAP ingredient that can trigger symptoms in some individuals

2. Garlic: another high FODMAP ingredient that is often found in pizza sauces and toppings

3. Mushrooms: certain varieties of mushrooms are high in FODMAPs, so it’s best to avoid them as toppings

4. Artichokes: canned artichokes are high in FODMAPs, so it’s best to skip these as a topping option

5. Pepperoni: while many types of meat are safe for low FODMAP pizza, pepperoni typically contains garlic and onion powder, making it a high FODMAP option

By following these ingredient tips, you can create a delicious and tummy-friendly low-FODMAP pizza that won’t trigger any unwanted symptoms. Feel free to get creative with your toppings, and remember to always check the ingredients lists before adding anything to your pizza. Happy eating!

How To Make Low Fodmap Pizza Crust?

Low Fodmap pizza crust can be made easily at home with just a few ingredients. You will need low Fodmap gluten-free flour, yeast, warm water, sugar, salt, and olive oil to make this simple crust. First, activate the yeast by mixing it with warm water and sugar. Set it aside for 5 minutes before adding it to the dry flour, salt, and olive oil mixture. Knead the dough and let it rest for an hour in a warm place. Then, roll out the dough into a thin crust and pre-bake it for 25-30 minutes at 400°F. After pre-baking, brush the crust with olive oil, add your low Fodmap pizza sauce and toppings, and bake for another 20-25 minutes. Allow the pizza to cool for 5 minutes before slicing and serving.

It’s important to use the right ingredients to avoid triggering gut issues. You can use any low Fodmap toppings, but avoid using high Fodmap ingredients such as onions, garlic, and wheat-based flour. This homemade crust is healthier than store-bought crusts and more affordable. So next time you crave some pizza, try making your own Low Fodmap pizza crust at home for a delicious and gut-friendly treat.

Low Fodmap Pizza Sauce Options

1. Tomato Sauce: Traditional tomato sauce is a classic choice for pizza. However, those following a low Fodmap diet must look for products without added spices, onion, or garlic. Make your own homemade low Fodmap pizza sauce using canned tomatoes, basil, and garlic-infused olive oil.

2. Pesto: For a non-traditional sauce, make a low Fodmap pesto using basil, pine nuts, and Parmesan cheese. Serve it on a gluten-free low Fodmap crust with mozzarella and your favorite toppings.

3. White Sauce: A white sauce can add a creamy texture to your pizza. Make a low Fodmap version using lactose-free milk, cornstarch, and garlic-infused olive oil. Mix in Parmesan and mozzarella cheese for added flavor.

4. BBQ Sauce: Try using a low Fodmap-friendly BBQ sauce for a sweet and tangy pizza. Look for products without added high Fodmap ingredients like honey or garlic.

5. Hummus: Using hummus as a pizza sauce can add a Mediterranean twist to your meal. Look for a low Fodmap hummus, or make your own using chickpeas, tahini, and olive oil.

6. Buffalo Sauce: Try a low Fodmap buffalo sauce for a spicy kick. Use hot sauce, butter, vinegar, and brown sugar to create a tangy sauce perfect for a chicken or veggie pizza.

7. Pesto Mayo: Mix lactose-free mayo with homemade pesto for a creamy and flavorful sauce. Spread it on a low Fodmap crust and top it with veggies, chicken, or bacon.

Always check the ingredient labels on store-bought sauces, and use low Fodmap ingredients if making your own. Experiment with different flavors to create your own unique low Fodmap pizza sauce!

Creative And Delicious Low Fodmap Pizza Topping Ideas

Are you tired of eating bland and boring low-FODMAP meals? Spice up your diet with creative and delicious low-FODMAP pizza topping ideas! Here are some of our favorites:

1. Slippery jack mushrooms: These meaty mushrooms add a savory flavor to your pizza.

2. Spinach: Spinach is packed with nutrients and adds a flavorful pop of green to your pizza.

3. Pecorino cheese: This cheese is low in lactose and has a sharp taste that pairs well with other toppings.

4. Mozzarella: A classic pizza topping, mozzarella is low in lactose and provides a gooey, cheesy texture.

5. Garlic-infused olive oil: This oil adds a subtle garlic flavor to your pizza without causing digestive distress.

6. Lemon rind & thyme: A sprinkle of lemon zest and thyme can add an unexpected burst of flavor to your pizza.

7. Pineapple: While technically a fruit, canned pineapple in juice is low FODMAP in small servings and can add a sweet and tangy twist to your pizza.

Get creative with your low FODMAP pizza toppings and try out new combinations like chicken and bell peppers or bacon and arugula. With these tasty topping options, you’ll never return to boring old pizza.

Recommended Low FODMAP Frozen Pizza Brands

Looking for a quick and easy low-FODMAP pizza option? Look no further than these recommended frozen pizza brands!

Against the Grain Gourmet Three Cheese Pizza is the only frozen pizza we could find with low FODMAP. The lactose content is only 1 gram or less based on the food label, but remember to stick to the recommended serving size. 

California Pizza Kitchen Margherita Recipe Gluten-Free Pizza is another great option. While their traditional sauce is not low FODMAP, you can choose your toppings carefully to stay within the guidelines.

Udi’s Gluten-Free Pizza is a widely available option in many grocery stores. Remember that some toppings, such as garlic or onion, must be avoided or limited.

Amy’s Kitchen Gluten-Free Pesto Pizza is a delicious option for those who love a little pesto on their pizza. Just be sure to watch your portions, as some of the toppings may contain FODMAPs.

Remember that even when choosing low FODMAP frozen pizza brands, you must read the labels carefully and watch your portion sizes. But with these options, you can enjoy a quick and easy pizza night without worrying about triggering your IBS symptoms.

Recommended Boxed Pizza Crust Mixes

Making a homemade pizza crust from scratch might sound daunting, but it doesn’t have to be! Multiple boxed pizza crust mixes are available that are low FODMAP diet compliant, making it much easier for you to satisfy your pizza cravings while following a low FODMAP diet.

Here are some of the recommended boxed pizza crust mixes:

1. Bob’s Red Mill Gluten-Free Pizza Crust Mix: This mix requires yeast (which is provided), eggs, olive oil, warm water, and a little bit of time for the yeast to activate. The crust turns out crispy and delicious.

2. King Arthur Flour Gluten-Free Bread and Pizza Mix: This mix combines five different flours and requires yeast, water, and olive oil. The resulting crust is crispy and flavorful.

3. Mama Mary’s Gluten-Free Pizza Crust: This mix comes in a ready-to-bake crust, making it a convenient option when you’re short on time. Add your favorite low FODMAP toppings and bake according to the package directions.

4. The Pocket Storehouse Sourdough Pizza Base: This mix is low FODMAP certified and comes in a spelled or wheat sourdough variety. The crust turns out crispy, flavorful, and perfect for those who love a sourdough flavor.

With these four recommended options, you won’t have to worry about compromising your low FODMAP diet while enjoying a delicious homemade pizza.

Tips For Eating Out With A Low Fodmap Diet

Eating out can be challenging when following a Low FODMAP diet, but it doesn’t have to be impossible. Here are some tips to help you navigate restaurant menus with ease:

1. Plan ahead: Research the restaurant’s menu beforehand and look for low FODMAP options. Call ahead to inquire about ingredients and ask if dishes can be customized.

2. Choose wisely: Look for dishes that are naturally low in FODMAPs, such as grilled meat or fish with a side of vegetables. Avoid dishes with garlic, onion, or high-fructose corn syrup.

3. Ask questions: Be bold and ask your server questions about the menu and how dishes are prepared. They may be able to provide substitutions or leave out certain ingredients.

4. Bring your own condiments: If you need clarification on the ingredients in sauces or dressings, bring your own low FODMAP options, such as olive oil or balsamic vinegar.

5. Be mindful of portion sizes: Even low FODMAP options can be high in fat or trigger IBS symptoms if eaten in large quantities. Stick to reasonable portion sizes.

Remember, it’s important to prioritize your health and stick to your dietary restrictions even while eating out. With some planning and communication, you can still enjoy social outings and restaurant meals while following your Low FODMAP diet. 

FAQs

Q: What is the Low Fodmap diet all about?

A: The Low Fodmap diet is a dietary approach that restricts certain carbohydrates that are difficult or impossible to digest for some people. These carbs are found in various foods, including wheat, garlic, onions, and dairy products.

Q: Can I still enjoy pizza while following the Low Fodmap diet?

A: Yes, you absolutely can! While traditional pizza crusts can be high in Fodmaps, several alternatives are available that are Low Fodmap friendly. Moreover, you can also use specific pizza toppings and sauces that are safe for Low Fodmap diets.

Q: What ingredients should I avoid when making Low Fodmap pizza?

A: Ingredients that you should avoid or limit include wheat, garlic, onions, mushrooms, and excessive cheese. Instead, opt for Low Fodmap crusts, sauces, and toppings, such as tomato sauce made without garlic, mozzarella cheese, and low Fodmap vegetables like bell peppers and olives.

Q: What is the best way to make a Low Fodmap pizza crust at home?

A: You can make a Low Fodmap pizza crust at home using gluten-free alternatives like brown rice flour, tapioca flour, and sorghum flour. You can add eggs, sunflower oil, salt, baking powder, and xanthan gum to it, as well. Several boxed crust mix options are also available.

Q: Can I still eat pizza at a pizzeria while following the Low Fodmap diet?

A: It’s possible to enjoy pizza at a pizzeria by asking for a sourdough crust and substituting garlic with fresh tomatoes. Be cautious while selecting toppings, and avoid highly processed meats like pepperoni and sausage.

Q: Is there any frozen pizza brand that complies with the Low Fodmap diet?

A: Against the Grain Gourmet Three Cheese Pizza is a certified Low Fodmap-friendly frozen pizza brand that you can try out. However, keep an eye on the serving size to prevent lactose overload.

Final Thoughts

The low FODMAP diet doesn’t have to mean giving up on pizza entirely. With some creativity and knowledge of the right ingredients, you can still indulge in this beloved comfort food while keeping your gut happy. Whether you’re cooking at home or eating out, paying attention to the ingredients used in the pizza crust, sauce, and toppings is important. Be sure to choose low FODMAP options and watch portion sizes to prevent any IBS triggers. And if you want to make something other than your own pizza crust, plenty of low FODMAP frozen options and boxed crust mixes are available to make things easy. Just remember to read the labels carefully and choose wisely. With the help of this guide and the recommendations provided, you can enjoy a delicious low-FODMAP pizza that won’t leave you feeling bloated or uncomfortable. So, go ahead and get creative with your toppings, experiment with different crusts and sauces, and enjoy a slice or two guilt-free. Pizza can still be part of your low FODMAP diet if you choose the right ingredients and eat in moderation.