Simple Low FODMAP Pizza
If you’re following a low FODMAP diet, chances are your food choices are pretty slim these days. But there’s good news: You can eat pizza on a low FODMAP diet, you just have to choose the right ingredients and be very mindful of your portion size! Learn more about what a low FODMAP diet entails and how to make a pizza that will be easy on your gut.
Note: Always check with your healthcare provider before starting a diet or adding new foods to your low FODMAP plan. I am not a professional! (I only specialize in pizza eating.)
What is a low FODMAP diet?
Individual suffering from digestive issues such as IBS, constant belching, gas, bloating and diarrhea may want to follow a low FODMAP diet to help ease their symptoms and get to the root of the problem. Because the diet is so restrictive, it’s not recommended as a long-term solution to digestive issues and you should definitely work with a medical professional to ensure you’re getting enough nutrients.
According to the experts and John Hopkins, FODMAP stands for:
F: fermentable
O: oligosaccharides
D: disaccharides
M: monosaccharides
A: and
P: polyols
Essentially, these are sugars (aka short-chain carbs) that the body — specifically your small intestine — doesn’t do a great job of absorbing and can cause digestive distress in certain individuals. Eliminating foods with these carbs can help relieve symptoms. High FODMAP foods aren’t really intuitive — some examples include apples, ripe bananas, blackberries, cauliflower, mushrooms, garlic, onion, agave and honey, milk and ice cream and many breads and grains. (There are a lot more, but it would take an entire blog to write about it!)
What foods can I eat on a low FODMAP diet?
The good news is that there are plenty of foods you can still eat on a low FODMAP diet. While there are a lot that you can’t — certain foods have zero to hardly any FODMAPS! These foods include pure proteins (think chicken, beef, salmon, shrimp, canned tuna), pure oils such as olive oil, canola, and sesame, fats such as butter and margarine and some vegetables such as cucumbers, bell peppers and zucchini.
Can you eat pizza on a low FODMAP diet?
So, why on earth did I make a low FODMAP pizza? My husband has been dealing with uncomfortable digestive issues for a while now, and things have progressively gotten worse over the past year. So, he’s seeing a registered dietitian who suggested he go on a low FODMAP diet to help his symptoms.
He’s in the reintroduction phase currently, but I wanted to see if I could make a low FODMAP pizza that would taste delicious and still be gentle on his digestive system. Turns out, we found a winner!
Low FODMAP Pizza Recipe
This recipe only takes 15-20 minutes tops and it tastes like a classic pizza parlor slice. I can’t wait to make it again!
Servings: 2 (1 serving = Low FODMAP)
Ingredients:
Schär gluten free pizza crust
4 ounces (1/2 small can) organic Roma tomato sauce (we like Sprouts)
Make sure the sauce does not have any garlic or onion powder as both ingredients are high FODMAP.
1/2 cup mozzarella cheese
6-8 slices of salami
1/2 bell pepper (we did a quarter green and a quarter red)
Sprinkle of Italian seasoning
Instructions:
Preheat oven to 410 F
Top crust with sauce, cheese, salami, peppers and seasoning
Pop in oven for 10-12 minutes
Slice up and eat up!
And just like that, you have a delicious low FODMAP pizza! There are a couple of important notes to make sure you make this pizza right and it doesn’t upset your stomach:
Stick to the serving sizes. The pizza serves two, and the ingredients are measured out so that by splitting it, you won’t go overboard on any one ingredient — a key component to the diet.
Check labels! If you’re using a different sauce, crust or changing up the toppings … make sure there aren’t any added high FODMAP ingredients.
Enjoy every bite :) I know that being on a low FODMAP diet isn’t easy! So enjoy what you can eat and savor every bite. I hope this recipe brings some joy to your life and keeps your gut happy!
Do you have any other ideas for low FODMAP pizzas? Let me know in the comments — I will be making more!
