This low FODMAP pizza recipe is really more of a guide. It is based on the plethora of pizza related recipes on my website. Some might say lazy content. I say: bringing together all of your options into one, easy place.
Low FODMAP pizza (gluten free)
This low FODMAP pizza recipe is a real ‘choose your own adventure’ kind of vibe. There’s options for yeasted gluten free pizza bases or sourdough gluten free pizza bases. A low FODMAP pizza sauce is a must, but the toppings are your call, and I’ve written about them all in depth.
You can use some gluten free pizza bases you know and love, or:
- Gluten free yeasted pizza bases
- Gluten free sourdough pizza bases
- Wholegrain gluten free sourdough pizza bases from Intolerance Friendly Kitchen
Low FODMAP pizza toppings
We’ve got the gluten free low FODMAP pizza bases covered, as well as the low FODMAP pizza sauce. But what about low FODMAP pizza toppings? Let’s get into some choices. I’ve divided this section into cheeses, vegetables, sauces and proteins for ease of use.
The FODMAP thresholds for these pizza toppings have been reviewed in November 2025 to ensure they remain current. They are periodically reviewed to ensure they are up to date with the latest Monash research.
A note on tomato products
Not all pizza recipes use a tomato base but many do. As such, I thought it would be helpful to run through the FODMAP thresholds for some tomato products.
Canned common tomatoes are low FODMAP in serves up to 131g per person. In 132g serves, they contain moderate amounts of fructose.
Canned Roma/plum tomatoes are low FODMAP in serves of up to 181g per person. In 182g serves, they contain moderate amounts of fructose. This makes them a good alternative to lessen the fructose load of your pizza.
Tomato paste is low FODMAP in up to 80g serves. In 81g serves, it contains moderate amounts of fructans.
Commercially available pasta sauce is high FODMAP even in small serves.
Low FODMAP cheeses for topping pizza
People are often surprised to hear that many cheeses are low lactose and low FODMAP. In fact, Swiss cheese, feta, camembert, Cheddar, Parmesan and Pecorino are low FODMAP in up to 500g serves per person. Same goes for Colby, Brie, Comte, Gruyere, and Manchego. Of course, this assumes that no high FODMAP flavours, like garlic, have been added.
Ricotta is low FODMAP in servings of up to 104g. In 105g serves, it contains moderate amounts of lactose. If you’d like to use extra ricotta, I have a recipe for lactose free ricotta here.
Mozzarella is low FODMAP in 40g serves. They currently do not specify an upper limit.
Monash used to specify that a mozzarella wasn’t moderate in lactose until it exceeded 630g per serving. When Monash update this information, I will update the post. FODMAP Friendly app says mozzarella is low FODMAP in up to 600g serves.
A mozzarella tip: for perfectly melty pools of mozzarella, use a fresh, dry style of mozzarella and slice it into small cubes. It melts more evenly than grated mozzarella, in my experience.
Low FODMAP fresh vegetables for topping pizza
Roasted vegetables can be an absolute delight on a pizza. Olives, sundried tomatoes, and artichokes? Pure pizza necessities. Let’s go into the FODMAP content of popular pizza toppings so you can choose what works for you. All FODMAP information is from Monash FODMAP app and is accurate at the time of writing. It will periodically be updated to reflect any changes Monash make.
- Rocket/arugula – low FODMAP in up to 500g per person
- Eggplant – low FODMAP in up to 178g per serve (sorbitol)
- Red capsicum – low FODMAP in up to 58g per serve (fructose)
- Green capsicum – low FODMAP in up to 249g per serve (fructan)
- Chicory leaves – low FODMAP in up to 194g per serve (mannitol)
- Red chilli – low FODMAP in up to 32g per serve (fructan)
- Fennel bulb – low FODMAP in up to 144g per serve (fructose)
- Kale – low FODMAP in serves of up to 221g per serve (GOS)
- Leek greens – low FODMAP in up to 500g per serve
- Radicchio – low FODMAP in up to 177g per serve (GOS)
- Oyster mushrooms – low FODMAP in 75g per serve
- Roasted pumpkin – choose Japanese or Kent pumpkin for lower FODMAP variety
- Thinly sliced potatoes – low FODMAP in up to 500g per serve
- Sweet potatoes (orange) – low FODMAP in up to 149g per serve (fructan)
- Zucchini – low FODMAP in up to 74g per serve (fructan)
Low FODMAP pickled vegetables for topping pizza
- Artichoke hearts, canned – low FODMAP in up to 69g per serve (fructose)
- Artichoke, pickled in oil and drained – low FODMAP in up to 15g per serve (fructan)
- Olives in brine – low FODMAP in up to 500g per serve
- Semi sun dried tomatoes – low FODMAP in up to 15g per serve (fructose)
- Capers in vinegar and salt – low FODMAP in 8g per serve (but no upper threshold given)
- Pickled onion (large varieties, not cocktail varieties) – low FODMAP in up to 84g per serve (fructan)
- Pickled garlic – low FODMAP in up ton 29g per serve (fructose)
- Banana peppers – Monash has no entry but FODMAP Friendly says it is FODMAP free
FODMAP friendly herbs, spices and flavourings for topping pizza
- Asafoetida powder – 1/4 teaspoon serve (and it’s already in our pizza sauce)
- Pickled jalapeños (which are low FODMAP in up to 500g serves)
- Basil, chives, parsley, rosemary, sage, thyme
- Habanero sauce, both green and red – 1 teaspoon is a low FODMAP serve
- Lemon juice
- Mustard (without added garlic)
- Dried oregano (Mediteranean or Mexican)
- Dried basil or other dried low FODMAP herbs
- Black pepper
- Dill seeds
- Red wine vinegar
- Balsamic vinegar – 1 tablespoon or 21g is a low FODMAP serve
- Homemade garlic infused oil or garlic infused ghee
- Low FODMAP pesto
Low FODMAP animal proteins for topping pizza
Most meats and animal proteins are FODMAP free, since they don’t contain carbohydrates. If there’s an unprocessed meat you like on pizza that isn’t listed (like chicken) you can assume it is low FODMAP. Always check the Monash app if you’re not sure, however.
Monash has currently removed the entries for a number of processed meats from the app. I will keep the thresholds here and update the post if anything changes. I have also included the FODMAP Friendly app thresholds to provide some guidance where Monash has removed it.
- Chorizo – 60g or 4 slices is a low FODMAP serve, although Monash cautions that some brands contain onion and garlic, which you should avoid IF you react to them – Monash has since removed this entry but FODMAP Friendly says it is FODMAP free
- Saucisson – low FODMAP in up to 389g serves (fructan)
- Ham (check the label for high FODMAP ingredients) – Monash has no entry but FODMAP Friendly says it is FODMAP free
- Prosciutto (check the label for high FODMAP ingredients) – Monash has no entry but FODMAP Friendly says it is FODMAP free
- Pepperoni (check the label for high FODMAP ingredients) – Monash has no entry but FODMAP Friendly says it is FODMAP free
Low FODMAP vegetarian proteins for topping pizza
Most vegetarian proteins would require a label check to ascertain if they contain any high FODMAP ingredients. However, I can personally vouch for my gluten free vegan sausages, or the quicker crumbled vegan sausage recipe from Intolerance Friendly Kitchen. SO GOOD.
More low FODMAP Italian inspired recipes
- Low FODMAP aglio e olio
- Gluten free low FODMAP minestrone
- Low FODMAP tomato mascarpone pasta
- Lactose free mascarpone
- Gluten free potato gnocchi
Low FODMAP pizza
Ingredients
For the pizza bases
- 1 batch gluten free pizza base recipe (sourdough or regular, see the notes for links to each recipe)
For the low FODMAP pizza sauce
- 1 x 400g tin plain tomatoes
- 2 tablespoons* tomato sauce
- 50g finely and freshly grated parmesan
- 1/2 teaspoon asafoetida powder (optional)
- 1/4 teaspoon dried oregano
- 1 teaspoon honey or maple syrup
- small pinch of chilli flakes
- 4-5 basil leaves use the rest to top the pizzas
- freshly cracked pepper, to taste
- salt, to taste
To finish
- toppings of choice (see body of post)
Instructions
To make the pizza bases
- First, prepare your pizza bases. Choose one of the options in the notes below. The sourdough pizza bases need to be mixed up the night before. The regular pizza bases require an hour or two to proof, so keep that timing in mind.
To make the pizza sauce:
- Place all the ingredients in a high speed food processor and blend until smooth. Adjust for taste
To bake the pizzas:
- Preheat the oven to 200C/400F. You can preheat your skillet or pizza stone to try and achieve a more pizza oven like pizza, if you like. Gluten free pizzas are best shaped and cooked on a large sheet of baking paper so they can be easily moved.
- You can par bake your pizza bases or top them raw. I usually leave them raw for a thin layer of toppings, or par bake them if I want to load my pizza up. If you want to par bake, bake each pizza base individually for around 10-15 minutes.
To finish
- Turn the oven up to 220C/430F. Top each pizza base with the low FODMAP pizza sauce, plus other low FODMAP toppings of choice. See the body of the post for my suggestions.
- Top each pizza with the cheese of your choice (see the body of the post) and bake for 10-15 minutes or until golden brown and cooked through. Serve immediately. Leftovers keep well in the fridge, if they make it there.
Notes
- For gluten free sourdough pizza bases, use this recipe
- For regular, yeasted pizza bases, use this recipe
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