Frederic Melton
Pizza is a popular food choice for many, but what about for those on a low FODMAP diet? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates that can cause digestive issues such as IBS. Fortunately, a low FODMAP pizza can be achieved with a few simple swaps. Firstly, it is important to choose a gluten-free base as wheat contains fructans, which are high in FODMAPs. Secondly, opt for a tomato-based sauce, as tomatoes are naturally low in FODMAPs. Finally, the cheese! Good news: the low FODMAP diet does not require eliminating dairy, but rather choosing low-lactose options. Cheeses like mozzarella, parmesan, cheddar, and Monterey jack are all low-lactose and can be enjoyed in 40-gram servings. So, a cheese pizza can still be enjoyed by those on a low FODMAP diet with careful ingredient choices.
| Characteristics | Values |
|---|---|
| Diet Type | Low FODMAP |
| Dairy-Free | No |
| Lactose-Free | No |
| Cheese Type | Mozzarella, Parmesan, Cheddar, Monterey Jack |
| Cheese Serving Size | 40g |
| Pizza Toppings | Pepperoni, Peppers, Olives, Onions, Garlic |
| Pizza Base | Gluten-free |
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What You'll Learn
Low-FODMAP pizza dough recipes
The low-FODMAP diet is not dairy-free, but it is lower in lactose. Luckily, most of the typical cheeses that people like on their pizzas, such as mozzarella, parmesan, cheddar, and Monterey jack, have low-FODMAP serving sizes.
Monash FODMAP's Low-FODMAP Pizza Dough Recipe
This recipe serves four and takes 15 minutes to prepare and 15 minutes to cook.
Ingredients:
- Flour
- Baking powder
- Salt
- Water
- Oil
Steps:
- Combine flour, baking powder, and salt in a large mixing bowl.
- Slowly add in water and oil and use a wooden spoon to stir until a dough begins to form (dough should be soft, not sticky). Add more water or flour until the right consistency is achieved.
- Lightly flour work area and knead dough for 5-10 minutes.
- Divide dough into four equal portions.
- Spread dough using hands onto a prepared oven tray lined with baking paper to form four small pizza bases.
- Bake pizza bases at 180 degrees Celsius/355 Fahrenheit for 10 minutes until lightly browned.
- Add your toppings of choice onto the pizza bases and cook in the oven for approximately 10 minutes.
The FODMAP Formula's Low-FODMAP No-Rise Pizza Crust
This recipe makes two 10" pizzas.
Ingredients:
- Flour
- Baking powder
- Salt
- Rosemary
- Water
- Olive oil
- Cane sugar syrup
Steps:
- Combine flour, baking powder, salt, and rosemary in a large bowl. Set aside.
- Combine water, 2 tbsp olive oil, and cane sugar syrup in a small bowl.
- Add the wet mixture to the flour mixture and work the dough into a ball (the dough will be pretty sticky).
- Transfer the dough to a lightly oiled bowl and cover with oiled plastic wrap.
- Stick it in the fridge for 10-15 minutes to help the dough firm up.
- Divide the dough into two sections and roll them into two balls.
- Re-cover one ball with the oiled plastic wrap. Set the other ball on a lightly floured surface.
Dr. Rachel Pauls' Low-FODMAP Pizza Crust
This recipe is gluten-free and vegan.
Ingredients:
- Flour (oat flour works well)
- Water
- Oil
Steps:
- Combine flour, water, and oil in a large bowl and stir until a dough begins to form.
- Add more water or flour until the desired consistency is achieved.
- Lightly flour work area and knead dough for 5-10 minutes.
- Divide dough into four equal portions.
- Spread dough onto a prepared oven tray lined with baking paper to form pizza bases.
- Bake at 180 degrees Celsius/355 Fahrenheit for 10 minutes until lightly browned.
- Add your toppings of choice and cook in the oven for approximately 10 minutes.
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Low-FODMAP pizza toppings
The good news for pizza lovers is that there are plenty of low-FODMAP toppings to choose from. Here are some ideas to get you started:
Cheeses
Most typical pizza cheeses are low FODMAP, including mozzarella, parmesan, cheddar, and Monterey jack. You can even add extra cheese without exceeding the FODMAP limit. However, note that some people may find certain cheeses more difficult to digest than others, so it's always good to check the Monash University app for serving sizes and FODMAP content.
Meats
Meats are generally FODMAP-free, and popular pizza toppings such as pepperoni, bacon, ham, ground beef, and sausage (sweet and hot) are all low FODMAP. Just be mindful of processed meats, as some may contain small amounts of high FODMAP ingredients like onion and garlic.
Vegetables
When it comes to vegetables, tomatoes and tomato products are a great low-FODMAP option. You can also add olives, sundried tomatoes, artichokes, zucchini, eggplant/aubergine, and roasted vegetables. If you're feeling adventurous, try silverbeet/chard or kale wilted down in garlic-infused olive oil, or even green chili for a spicy kick.
Other options
For those who want to get creative, low-FODMAP pizza toppings can also include pesto, broccoli, lemon, pineapple, green chili, and basil leaves. If you're making a vegan pizza, there are vegan cheese options available that are also low FODMAP.
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Low-FODMAP cheese options
It is a common misconception that the low-FODMAP diet requires giving up dairy altogether. However, this is not true. Dairy-free does not equal lactose-free. Lactose is the IBS-triggering culprit, not dairy.
The FODMAP that we are concerned about with cheese is lactose. Lactose is a naturally occurring sugar known as a disaccharide, found in milk and dairy products. The longer the cheese is aged, the less lactose it will contain, as the lactose is destroyed or removed during the cheese-making process. Therefore, hard and mature cheeses tend to be lower in FODMAPs as most of the lactose has been removed during the cheese manufacturing process.
A quick and easy way to identify if your cheese is suitable is to check the nutrition label. Monash states that a low-FODMAP serving of lactose is 1g or less per serving. As lactose is a sugar, look for cheeses that contain 1g or less of sugar per serving size.
Some examples of low-FODMAP cheeses include:
- Cheddar: Vintage cheddar and hard cheeses like sharp cheddar and extra sharp cheddar are low in lactose. However, mild cheddar has more lactose.
- Parmesan: Parmesan is also a hard cheese that is low in lactose.
- Provolone: Provolone is another hard and naturally lower-lactose cheese.
- Mozzarella: While some people report that mozzarella causes bloating, it is generally considered a low-FODMAP cheese.
- Ricotta: Ricotta is considered low-FODMAP at 40g and moderate at 80g. However, it is important to note that lactose-free ricotta is also available.
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Gluten-free pizza crusts
While cheese pizza can be low FODMAP, the crust is typically made from wheat, which contains fructans that may cause FODMAP issues. However, there are several gluten-free pizza crust options available that can be easily prepared at home or purchased ready-made.
Preparing a gluten-free pizza crust at home is a straightforward process that can yield delicious results. Here are some recipes and tips for making your own gluten-free pizza crust:
- The Loopy Whisk's recipe for gluten-free pizza dough involves mixing and kneading the dough, shaping it into a ball, and then stretching it into a circle on a floured surface. This recipe produces a puffy, chewy crust with a thin base that can be picked up without tearing.
- Gluten Free on a Shoestring offers a basic gluten-free pizza crust recipe that can be made with an all-purpose gluten-free flour blend or a specialized flour blend. They also suggest replacing some of the flour with Expandex or Ultratex 3 for a chewier texture.
- FODMAP Everyday provides instructions for making gluten-free pizza dough, including kneading the dough and dividing it into four portions to form small pizza bases. They also offer a range of low FODMAP pizza recipes and articles.
When making gluten-free pizza crusts, it is important to note that gluten-free dough tends to dry out, especially when baked at high temperatures. Brushing the crust with olive oil can help prevent this issue. Additionally, gluten-free pizza dough can be made ahead of time and stored in a tightly sealed container in the refrigerator for up to three days.
For those who prefer a ready-made option, Udi's offers gluten-free pizza crusts that are described as a "crowd-pleaser." These crusts provide a convenient way to create baked-to-perfection pizzas at home, allowing you to add your favorite toppings.
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Low-FODMAP serving sizes
The low FODMAP diet is not dairy-free, but it is lower in lactose. Many popular pizza toppings, such as mozzarella, parmesan, cheddar, and Monterey jack, have low FODMAP serving sizes. Monash University's smartphone app lists a serving size of 40 grams of cheese, noting that only trace amounts of FODMAP were detected.
It is important to note that the low FODMAP diet is entirely dependent on serving sizes. A food considered ""high FODMAP" in large serving sizes may be classified as "low FODMAP" in smaller portions. For example, a "typical" serving of wholemeal wheat bread, or two slices, is considered high FODMAP, but reducing the serving size to 24 grams or one slice makes it low FODMAP. Similarly, ripe bananas are low FODMAP at a 35-gram serving size but are high FODMAP in larger portions.
Monash University's app provides detailed information on low FODMAP serving sizes for various foods. For instance, a serving of blueberries is listed as 1 cup or 125 grams, while a serving of almonds is 10 to 20 nuts, weighing 12 to 24 grams. Monash also specifies that a serving of dark chocolate is "5 squares," which is approximately 15 grams for milk and white chocolate and 3 tablespoons in chip or morsel form.
When it comes to pizza, the dough recipe and toppings can be modified to fit within the low FODMAP diet. The Monash FODMAP app provides a low FODMAP pizza dough recipe, and toppings like pepperoni, cheese, peppers, olives, tomatoes, and tomato products have low FODMAP serving sizes. However, it is important to be cautious with sauces, as they may contain high FODMAP ingredients.
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Frequently asked questions
The low FODMAP diet is not dairy-free, and you can eat low-FODMAP cheese. The trick is to choose naturally low-lactose cheeses and control your portion size. Hard cheeses are low FODMAP in small servings because bacteria break down the lactose during the fermentation process.
Examples of low-lactose cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, and Parmesan.
Some low-FODMAP pizza toppings include pepperoni, peppers, olives, tomatoes, and basil.
You can make a low-FODMAP pizza dough by using gluten-free flour and adding water and oil until a dough forms. You can also use pre-made low-FODMAP pizza dough.
