pizza
Kate Watson
Kate WatsonRegistered Dietitian

How to Make a Low FODMAP Pizza

Published on March 30, 2021
Low FODMAP

Who doesn’t love pizza? You may be disheartened to think you can’t have pizza while on a low FODMAP diet, because they are generally filled with all things FODMAP: wheat, onions, and garlic to name a few. But fear not: it is still possible to make a delicious, tummy-friendly pizza. It takes a little effort to find low FODMAP substitutes, but Fig can help you find those products. 

Let’s build a pizza step by step here and help you find the tastiest low FODMAP substitutes. 

We’ll start with the pizza crust: the base of it all! Traditional pizza crusts are made with wheat flour, which is high FODMAP in the usual amounts you’d consume. So, you’ll need to start with a gluten free crust. You can either make your own with a pre-made mix, start from scratch, or purchase a pre-made crust. Below you’ll find some options for pre-made crusts and mixes that are made with low FODMAP ingredients. These have not been officially tested for FODMAPs but they appear suitable for a low FODMAP diet.

Pre-made Low FODMAP Pizza Crusts and Dough

Sometimes you don’t have the time or energy to make a pizza crust from scratch. For nights like these, try these products: 

Low FODMAP Pizza Mixes

If you have the time and want to make a crust from scratch, Bob’s Red Mill makes a gluten free pizza crust mix that is really tasty.  If you don’t need to be gluten free, LoFO Pantry makes a certified low FODMAP wheat-based All Purpose Flour that can be used to make pizza crust from scratch. According to their website, their wheat flour “goes through an all-natural, chemical-free, wet extraction process to remove the amount of fructans in the flour.” They have an awesome looking pizza recipe on their website! 

As a side note, Against the Grain Gluten Free Pizza Shell is often recommended in some low FODMAP Facebook groups. Because milk is listed as the second ingredient and we can’t be sure how much lactose is in this product, I tend to recommend avoiding this one while in the elimination phase of the low FODMAP diet. You can always test it later after you’ve successfully reintroduced lactose. 

Alternative Low FODMAP Pizza Crust Options

Next comes the Low FODMAP pizza sauce!

By and large, commercially prepared pizza sauces will contain garlic and onions which are high in FODMAPs; however, there are several brands of pasta sauces that can be used as pizza sauce. Since pasta sauces may be a little thinner than pizza sauce, they can be thickened by adding a little tomato paste to the thickness of your liking.

It’s also fairly easy to make your own low FODMAP tomato sauce, so if you prefer making it from scratch, check out Dr Rachel Paul’s Perfect Pizza Sauce Recipe or this Low FODMAP Everyday Quick Tomato Sauce. For those who prefer a “white pizza”, you can use Olive Oil or Garlic Infused Olive Oil instead of red sauce.

Low FODMAP Pizza Topping Possibilities

Always check labels on packaged meats and avoid added onion or garlic or other high FODMAP ingredients. And be sure to check the Monash FODMAP App or FODMAP Friendly App for serving sizes of toppings.

Popular Meat Options

  • Anchovy
  • Canadian Bacon
  • Grilled Chicken
  • Ham
  • Salami
  • Pepperoni
  • Sausage

Herbs/Seasonings

  • Basil
  • Black pepper
  • Fennel
  • Oregano
  • Rosemary
  • Salt
  • Thyme

Veggies and Fruits

  • Arugula (add after cooking)
  • Artichoke hearts (canned)
  • Broccoli
  • Eggplant
  • Green onion tops
  • Mushrooms; canned or oyster 
  • Olives; black or green
  • Pepperoncini
  • Pineapple
  • Peppers; green or red (roasted or raw)
  • Jalapeno peppers (pickled)
  • Spinach
  • Tomatoes, common (raw, roasted, or cooked)

Popular Low FODMAP Pizza Cheeses

Dairy Cheeses

Here are some of the most common low FODMAP pizza cheeses. As with all cheeses, check the carbohydrates per serving on the cheese packaging. If less than or equal to 1 gram, it’s likely low in lactose. 

  • Asiago
  • Cheddar
  • Feta
  • Fontina
  • Goat 
  • Mozzarella
  • Parmesan 
  • Provolone

Vegan Cheeses

Vegans can still enjoy a low FODMAP pizza! Here are a few vegan cheeses that are made with low FODMAP ingredients. Unfortunately, I can’t comment on the meltability of these cheeses! 

High FODMAP Pizza Ingredients

These are some common ingredients you may find in traditional crusts (including gluten free ones) and sauces and they should be avoided on a low FODMAP elimination diet. This is not an exhaustive list; please refer to the Monash FODMAP App and FODMAP Friendly App for information on portion sizes and ingredients not listed here.

  • Artichokes, Jerusalem and globe
  • Cauliflower crusts
  • Chicory root 
  • Garlic, including garlic powder
  • High fructose corn syrup
  • Inulin
  • Milk, nonfat dry milk
  • Mushrooms
  • Onions; red or white, including onion powder
  • Ricotta cheese
  • Wheat flour

Chain Pizza Restaurants

Many pizza restaurants are offering gluten free crusts now. We can’t ever assume that all gluten free crusts are low FODMAP, but in some cases, chain restaurants will list their ingredients online. Mod Pizza is one such chain that can be found throughout the US. Their sauce is high FODMAP so you can use an olive oil base, and their gluten free crust is made with low FODMAP ingredients. If there is a MOD near you, check their website to find which toppings would work for you!

Did you know that the Fig app now shows you low FODMAP menu items at popular chain restaurants? Give it a try to find out what you can eat at restaurants like Pizza Hut!

I hope this post will help you to make a delicious low FODMAP pizza! Keep in mind that portion sizes do matter on a low FODMAP diet, so if you’re in the elimination phase, please be sure to adhere to low FODMAP portion sizes.

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