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
- 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:
- Ground beef
- Marinated chicken stripes
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):
- Low FODMAP cheese, e.g., mozzarella, parmesan
Fruit and vegetables:
- Bell peppers
- Oyster mushrooms
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:
- Low FODMAP Pizza
- Gluten Free Sourdough Pizza
- Fody’s Low FODMAP Pizza (Spicy Spinach, Mushroom & Red Pepper)
- Low FODMAP Margherita Pizza
- Low FODMAP Bruschetta Pizza with Chicken
- Low FODMAP Salami & Smoked Chicken Pizza
- Low FODMAP Pizza Parma Ham
- No Yeast Gluten Free Pizza With 3 Ingredients
- Low FODMAP Veggie Pizza
- Low FODMAP Breakfast Pizza
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!
Leeona is a UK registered associate nutritionist. She graduated from Leeds Beckett University in 2021 with a distinction degree in Master of Nutrition. Since then, she has joined The Food Treatment Clinic as an intern writer and has become more involved by managing the mailing list and social media accounts. Currently, she works in a GP practice as a health advisor, providing lifestyle advice to the general population.
During her dietetic placements, Leeona developed an interest in gut health, especially IBS and coeliac disease. She believes that all lifestyle habits can influence the gut and aims to help improve the knowledge in this area to the general public.