A complete guide to navigating low FODMAP pizza. It can be a challenge for anyone on a low FODMAP diet to eat pizza. Have no fear, though - with careful ingredient selection and safe serving sizes, low FODMAPers can eat pizza!
Pizza has the potential to be an ingredient-stacking challenge. This is due to the pizza crust, pizza sauce, toppings, and cheese—all of which have the potential to have high FODMAPs. However, it can be done. Choose options that work for you, and enjoy pizza!
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Pizza Crust Options
- Homemade: This crust recipe is gluten free, vegan, and delicious!
- Gluten Free Cottage Cheese Pizza Crust: Use lactose-free cottage cheese for a great low FODMAP option.
- Premade Mix: I love Bob’s Red Mill Gluten Free Pizza Crust mix.
- Frozen Crust: Udi’s Gluten Free Pizza crust is one of my favorite shortcuts. It can be found in the freezer aisle.
- Shelf Stable Crust: Schar makes a great gluten free pizza crust shelf-stable option.
- Out of the Box Idea: I have successfully used a gluten free flour tortilla for a cracker-thin crust option. Brush with garlic infused oil for extra garlic flavor.
Pizza Sauce Options
- Homemade: I love this fresh-tasting tomato sauce.
- Garlic Based: Chill garlic infused olive oil. Spread it on the crust like butter.
- BBQ Sauce: Homemade BBQ sauce or Low FODMAP version from Amazon. Create a delicious BBQ Chicken Pizza.
- Mexican Ranch: Use this for mexi-ranch sauce on a Taco Pizza.
- Grocery Store Option: I have used Prego Sensitive Spaghetti Pasta Sauce for a quick option.
Topping Options
Cheese:
- If You Can Tolerate Lactose: Use mozzarella - it has less lactose than some options.
- Low Lactose Options: Use parmesan cheese, feta cheese, swiss cheese, and cheddar.
- Dairy-Free Options: A nut-free liquid mozzarella cheese option bakes like mozzarella cheese. Plant-based vegan cheese is another option. Be aware of cashew-based cheese. Cashews are not low FODMAP based on Monash University testing results.
Meats:
- Low FODMAP Pepperoni: Find an option without garlic or onions listed in the ingredients. I have found great options in the deli counter.
- Low FODMAP Italian Sausage: A homemade option without garlic or onion.
- Bacon: Use fully cooked as a shortcut.
- Candian Bacon: It is like deli ham, it is delicious with fresh pineapple.
Veggies:
- Canned Mushrooms or Oyster Mushrooms
- Green Bell Peppers
- Black Olives
- Green Olives
Controversial:
- Fresh Pineapple - Love it or hate, either way a safe serving of fresh pineapple is 1 cup according to the Monash Food App.
- Sardines - Some may love it as a pizza topping, and it is a low FODMAP option.
- Greens - Spinach or arugula - add it after the pizza is baked.
- Ranch Dressing - Maybe it is a Midwestern thing, but dipping pizza into ranch dressing is totally a thing. If you haven’t tried it, take it from me; it is time.
Extra Toppings:
- Herbs - Fresh Basil is delicious. Add it after the pizza is baked.
- Spices - Crushed Red Pepper Flakes for a bit of spice
- Grated Cheese - Add a sprinkle of grated parmesan reggiano.
Find a more in-depth page on Low FODMAP Pizza Toppings and unique pizza combinations. Selected ingredients are based on current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.
Tips
To always be prepared to make a pizza whenever the craving hits, I keep Pizza Packs in the freezer. What is a pizza pack? It is a zip-top bag containing low FODMAP pizza toppings, enough for one personal pizza, all in one place. It is kept in the freezer and ready when needed. The toppings always vary because options are the spice of life. It is a great way to enjoy pizza and not get bored.
Frozen Pizza Options
- Against The Grain Three Cheese Pizza - The crust is made out of cheese. If lactose is a trigger for you, this option may not be the best.
- California Kitchen Gluten Free Pizza
Pizza Restaurant Tips
Enjoying pizza at a restaurant takes a bit of planning.
- Research: Call ahead and find out what low FODMAP options are available. Ask for ingredient lists. If all else fails, order a salad with the pizza toppings available that will not cause any digestive issues.
- Just Eat The Toppings: One of my tricks is to order half cheese and low FODMAP pizza toppings and skip the crust if it isn't gluten-free.
- Gluten Free Crust Issues: If they offer a gluten free crust option, review the ingredients. One of the cauliflower pizza crusts I reviewed had fructose listed! Just because it is gluten free doesn’t mean it is also a good low FODMAP option.
- High FODMAP Pizza Sauce: Skip it and put the toppings on a gluten free crust with no sauce. Bring along homemade pizza sauce to dip it.
- Skip It: This is not the most popular answer, but skip the pizza restaurant and find a better option.
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