Yes, you can have pizza while following the low FODMAP diet. This article is the hub of all things pizza here at FODMAP Everyday®. This page is where you can find links for several pizza crust recipes, sauce recipes, information on flours and other ingredients, and ideas for low FODMAP toppings.
Pizza can be quite the FODMAP bomb. The wheat flour used to make that crispy pizza crust and all the garlic and onions used to season the sauce and meats can really fill up that FODMAP bucket.
Greasy Food
If you have a sensitive digestive system, you should avoid fatty meats and fried food. For example: Pizza.
Directions for IBS-friendly pizza
Take a plain gluten free pita bread and add a spoonful or two of marina sauce and spread. Add light mozzarella cheese and slices of pepperoni (or any toppings that work best for you). After that, sprinkle on Italian seasoning to your taste.
According to the Monash app, mozzarella is low FODMAP in servings of 1/4 cup grated (40 g) per sitting. Servings of 4 cups (360 g) or more are high in the FODMAP lactose.
Pizza dough is full of carbs and fats, often lacking the fiber and nutrients necessary for smooth digestion. Due to the amount of starches in traditional pizza, it takes about 6-8 hours to digest.
Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced levels of fructans (2). This means they can make a great low FODMAP bread option.
Your gut health is extremely important as the bacteria in the gut helps digest and absorb food. And it also impacts your weight loss plans. While some foods are good for gut and boost the good bacteria, certain food items like pizzas and burgers can harm the gut balance and cause discomfort.
Mozzarella: low FODMAP at 1 ½ ounces (40 grams) per serving.
Pizza. The problem: Pizza dough is obviously made from wheat, an ingredient that can trigger gas and bloating in some people, according to Dr. Chey. The cheese doesn't help, particularly if you're lactose intolerant.
French fries are a suitable option for individuals following a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet to manage irritable bowel syndrome (IBS) as they do not often contain wheat.
According to Monash University (the creators of the low FODMAP diet), wheat pasta can be included on the low FODMAP diet in small amounts. The low FODMAP serving for wheat pasta is a ½ cup (cooked) or 74 grams.
In general, cheese is considered low FODMAP when it contains less than 1 gram of lactose per serving. Moderate lactose-content in cheese is approximately less than 4 grams of lactose per serving. One thing to note is that serving sizes do vary depending on what is considered a “normal” amount of each specific cheese.
And for those so inclined, Marmite and Vegemite are low FODMAP as well and add umami to many dishes.
Greek yoghurt is higher in fat and protein than natural yoghurt as much of the lactose has been strained out of it, which is why it is low FODMAP. So when choosing yoghurt, make sure to opt for Greek, or lactose-free options to ensure that you are sticking to low FODMAP options.
Saturated fats – Traditional American diet staples such as pizza, red meat and pasta dishes can contain saturated fats, which can lead to arthritis inflammation. Saturated fats also can cause heart disease.
Get thin Crust Pizza or with Fewer Carbs.
So, you can order pizza with a thin crust to avoid acidity caused by the hardest breakdown of carbs, in case you have low stomach acid.
You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.
One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.
The low FODMAP diet is very restrictive and often removes many well-loved foods. It can impact on qualify of life and social eating, which can be psychologically and emotionally damaging. In addition, the risk of nutrient deficiencies can increase following unnecessary long-term food restriction.