Pizza is one of my favourite treat foods and this low FODMAP pizza is delicious and well worth the effort!
According to Monash University sweet potato can contain high levels of polyols so make sure each person only consumes 1/2 cup (70g) (Source: Monash University App).
Also take special care when selecting the pumpkin – see buying tips.
Note on tomato paste: Monash University uses 1 tablespoon of tomato paste per person along with 1/2 a cup of tinned tomato in their Spaghetti Bolognaise recipe in the Monash Low FODMAP app. To make this pizza recipe super FODMAP friendly I mix tomato paste with homemade carrot puree to create a safe pizza base sauce.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum.
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Check the gluten free pizza bases for high FODMAP ingredients like inulin, apple fibre, lupin flour, amaranth flour, garbanzo/besan flour, as well as large amounts of soy or coconut flour.
You can use normal pizza bases for any family members who do not need to be low FODMAP or gluten free.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More