Regular Girl’s Guide to tummy-friendly, low-FODMAP pizza

Hot, delicious pizza doesn’t have to be off limits if you’re watching what you eat due to an unruly gut. You just need to be careful. Some familiar ingredients and pizza toppers are definite no-no’s while others can support your gut health. In this Regular Girl’s guide to low-FODMAP pizza, we’ll share how to make a pie that pleases your taste buds and your insides.  

How to make a low-FODMAP pizza

Start with a homemade crust

Don’t be afraid of this low-FODMAP pizza crust recipe from Monash University. It’s super easy to make, and unlike other crust recipes, doesn’t require any rise time. That means you can prep it while your oven preheats and have dinner on the table in a flash. The key to making it tummy friendly is the gluten-free flour. Grains such as wheat and rye that contain gluten are high in oligosaccharides. That’s one of the carbohydrate types that should be avoided if you are following a low-FODMAP diet. Yup, it’s the O in the acronym.

Note: The low-FODMAP diet isn’t gluten-free, but it is low in this particularly pesky protein.

Need a primer on FODMAPs and why they sometimes cause digestive distress? Check out our guide.

Don’t get sassy with your sauce

Many prepared pizza sauces contain onions and garlic, two ingredients that are best avoided if your insides are sensitive. Look for a sauce without onion and garlic, or simply use slices of fresh tomatoes brushed with oil.

Top it carefully

Before you load toppings on your low-FODMAP pizza, keep in mind that every gut is different. Also, FODMAPs stack. So a little here and a little there may add up to a big pain in the gut if you are sensitive. Mushrooms can also be a concern since some varieties are high in FODMAPS.  

Low-FODMAP pizza toppings

FODMAP-friendly veggie toppings

Top your pizza with any of these veggies:
  • Olives
  • Green peppers
  • Oyster mushrooms
  • Spinach
  • Fresh pineapple (yes, we know it’s a fruit)

FODMAP-friendly meat toppings

You can also use any of these meats:
  • Chicken
  • Ham
  • Bacon
  • Shrimp
  • Sausage is okay if it is free of onions and peppers

Let’s talk cheese

Just a reminder, a low-FODMAP diet is not a dairy-free diet. Your body may be able to handle a moderate amount of cheese, but not ample portions of mozzarella, Parmesan and Romano. Monash gives the nod to up to ½ cup of mozzarella. Go easy if you’re sensitive to lactose, or choose a lactose-free variety. Is fresh mozarella low-FODMAP?

Small amounts of fresh mozzarella are considered acceptable on a low-FODMAP diet, but a half cup is the limit.*
A friendly note about fiber
A low-FODMAP diet can help you discover which foods are triggering your gas, bloating or Irritable Bowel Syndrome symptoms. That’s a good thing! But it may also lead to constipation due to a lower fiber intake.
A FODMAP-friendly fiber supplement, such as Regular Girl, can help. According to Regular Girl Registered Dietitian Nutritionist Derek Timm, “Some fiber supplements are high in FODMAPs. Fiber supplements containing inulin, FOS, GOS and IMOs; are all ingredients which should be avoided by those looking to reduce FODMAPs in their diet.”
Regular Girl uses clinically proven guar fiber (Sunfiber) as its fiber source. It can help address the fiber deficiency, without worsening of symptoms, during the elimination phase of the low-FODMAP dietary program. Learn more in this whitepaper.   

Finishing your pizza

Once you’ve made your low-FODMAP crust and prepared your safe ingredients, all you need to do is bake your pizza as usual!
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