* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
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.
Garlic infused oil is found in the oil section of your local supermarket. 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 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.
Gluten free pizza bases should be found in the gluten free section of your local supermarket, but make sure you check 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 soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Sweet potato is low FODMAP in 70g 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.