Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (2024)

August 27, 2017

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Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (1)

Pizza. A diet staple. It has all the food groups. I couldn’t live without low-FODMAP pizza!

This is a low-FODMAP pizza recipe for low-FODMAP pizza crust (also gluten-free) that has great crunch, topped with my low-FODMAP pizza sauceand your choice of low-FODMAP toppings.

Check out my low-FODMAP family meal recipe collection, or over 450 more low-FODMAP recipes on the blog for other great ideas!

You may also love:

  • low-FODMAP Cheesy Pizza Fries
  • low-FODMAP Lasagna
  • low-FODMAP One Pan Beef and Cheese Macaroni
  • low-FODMAP Mexican Rice Skillet
  • low-FODMAP Nachos
  • low-FODMAP Chili

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Pizza Crust and Low-FODMAP PizzaRecipe; Gluten-free

Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (2)

Although this recipe has not been lab tested a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting

Prep time:15 mins

Cook time:50 mins

Total time:1 hour 5 mins

Bake 350 F


Ingredients for Low-FODMAP Pizza Crust (can make 1 large, or 2 medium size)

  • 3 cups gluten-free flour (I used Authentic Foods GF Classical Blend)
  • 1 tsp xanthan gum
  • 1 tsp salt
  • 1/2 tsp baking powder
  • 3 Tbsp (37 g) sugar, divided as 1 TB and 2 TB
  • 1 Tbsp (10 g) yeast
  • 1 1/4 cup (300 ml) warm water, divided to ¾ cup and ½ cup
  • 1 Tbsp (15 ml) olive oil

Ingredients for Low-FODMAP Pizza building

  • Olive oil for drizzling (can use infused if desired)
  • Up to 2.5 cups (160 g) mozzarella or other cheese (1/3 cup (40g) is 1 low-FODMAP serving)
  • 15 ounces low-FODMAP pizza sauce(one prepared recipe)
  • Your favorite low-FODMAP meat or veggies (I use fresh basil, green peppers, sliced cooked chicken breast, cooked ground beef, cubed cooked ham, crisp bacon, etc)
    • Avoid pepperoni as this often contains onion and garlic spices


  • Preheat oven to 350 degrees F
  • In a small bowl, combine yeast and 3/4 cup warm water – about 110 degrees F (43 C)
  • Let set for 5 minutes to activate
  • Add 1 Tbsp (12 g) of the sugar
  • In a separate bowl, combine flour, xanthan gum, salt, baking powder and remaining 2 Tbsp sugar. Stir together
  • Make a well in the dry mixture and add the yeast mixture. Add the olive oil and additional 1/2 cup warm water
  • Stir until well combined, using a wooden spoon and your hands

Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (3)

  • Lightly coat a baking sheet or cast iron pizza pan with non-stick spray or oil and plop your dough down (this dough may be sticky, so grease according to your surface). Using your hands and a little brown rice flour if it gets too sticky, work from the middle and push to spread/flatten the dough out to the edge
  • You want it to be pretty thin – less than 1/4 inch (my pan is 14 by 15 inches, fit nicely)
  • Put the pizza in the oven to pre-bake for roughly 25-30 minutes, or until it begins to look dry. (Cracks are normal)
  • Remove from oven and brush olive oil over entire crust
  • Spread generously with low-FODMAP pizza sauce

Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (4)

  • Then layer with cheese and other desired toppings

Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (5)

  • Bake another 20-25 minutes, or until the crust edge looks golden brown and the toppings are crispy
  • Let stand about 5 minutes, then cut and serve!

Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (6)

Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (7)

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Comments Rating4.4(10 reviews)

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  1. Alan GDecember 30, 2019


    This pizza recipe is amazing. Delicious sauce and great crunch to the crust. My daughter loved it also. Thanks!


    • Rachel Pauls FoodDecember 30, 2019

      This is AWESOME. Love this feedback and so happy your daughter enjoyed the pizza as well 🙂


  2. CharlieJanuary 7, 2020

    Poorly written

    What is the point in splitting the water up in the ingredients list when it just all goes in at the same time anyway? Caused me to put too much in and ruined the dough.


    • Rachel Pauls FoodJanuary 7, 2020

      Sorry you had difficulty, but the purpose of the first water addition is to ensure you have active yeast, so this step is necessary with the first part of the water. Once you have moved forward, you only need the second amount of water. Since the measurements are clearly stated in the top and directions for the recipe, we don’t understand why you added more water than it asked for. Best of luck next time.


  3. RobFebruary 21, 2020

    Great Pizza

    Just found out I need to be FODMAP aware so had a go at this. For a first attempt at cooking the whole thing from scratch….. Came out quite nicely.
    Realised half way through that I mixed up my teaspoon with tablespoon! Dough was a bit wet but soon fixed that. Loved it.


    • Rachel Pauls FoodFebruary 21, 2020

      This is amazing. Congratulations! Check out our low-FODMAP Happy Gut Guide for some great tips, and of course you may also love some of our other family recipes on our low-FODMAP Family Meal blog. Good luck 🙂


  4. Nikos KlimentosApril 25, 2020

    Question before trying!

    Hi! I just found out that I had IBS and I need to eat low FODMAP foods. Pizza is my favorite so I really want to try this out on weekends I’m just curious, how many slices are safe for IBS since all ingredients are low FODMAP. I’d be using diary free cheese and your sauce as well.


    • Rachel Pauls FoodApril 25, 2020

      Hi Nikos,
      This recipe is intended for 8 servings, so depending on the size of your slice, you should plan accordingly. We aren’t sure about the ingredients in your ‘dairy-free cheese’ and can’t say if that changes the allocation. Hope that is helpful, and thank you so much for your review!!


  5. Mark GoodacreAugust 13, 2020

    Excellent pizza!

    I made this for the first time about three months ago, when my daughter began a fodmap diet. It went so well that I have continued to make it every week since! I found it a touch more difficult at first than a standard pizza dough because it’s a bit more sticky, but now I am used to it and find it pretty straightforward. I think I like this crust as much as a standard crust. Many thanks for a great recipe!


    • Rachel Pauls FoodAugust 13, 2020

      We are so excited to hear from you! Feedback like yours is the reason we continue to post recipes. We are so inspired by your experience 😀
      We also wanted to share that we have a cookbook coming out October 6,2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch!!!


  6. Christi G.August 30, 2020

    Very Nice Recipie

    My first time making a gluten free crust as I have recently been following a low fodmap diet. I found the dough easy to make but mine turned out a little dry. I just gingerly added tap warm water until I had the desired consistency. I also love that the dough is vegan and I can share it with my co-worker who is gluten and egg intolerant.


    • Rachel Pauls FoodAugust 31, 2020

      Hi Christi,
      Thanks for your feedback and review! We are glad you enjoyed the crust. Perhaps your flour choice resulted in a slightly drier texture, you may wish to add a few drops of additional oil next time to see if that helps. Good luck and stay in touch 🙂


  7. MadeleineNovember 19, 2020


    Absolutely love this recipe, thank you so much!!! So easy and GOOD!!! 🙌


    • Rachel Pauls FoodNovember 20, 2020

      AWESOME Madeleine!
      Thank you so much for your comments. Have a beautiful day!!


  8. LydiaJanuary 7, 2021

    Very crispy and flavorful crust!

    My family and I love to indulge in a scrumptious pizza every Friday and I follow the low fodmap diet. I typically purchase pre-made GF crusts as they are readily available and tasty. However, these are so costly. I ended up using a cup of oat flour (I ran out of my Bob’s Red Mill GF flour), and it turned out so well. Thank you so much for posting and developing these amazing recipes Rachel!


    • Rachel Pauls FoodJanuary 7, 2021

      Thank YOU, Lydia!
      Pizza crust is such an important thing, isn’t it?!
      You may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
      is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
      Have a great day!!


  9. AlexJanuary 17, 2021


    This recipe was excellent! I recently went on a low FODMAP diet to combat my severe acid reflux. So far sticking to this has proven effective and no heart burn or vomiting for 2 weeks!

    I love pizza, if i had to choose what to bring to a deserted island it would be pizza. So thankful for this wonderful recipe! It was very clear and easy to follow and i was surprised it came out top notch (first time using yeast… ever) i did make my own low FODMAP pizza sauce, but appreciate the recipes you share (especially this crust) as navigating this restrictive diet can be tricky!


    • Rachel Pauls FoodJanuary 18, 2021

      Great to hear from you and so pleased the pizza was delicious. Hope you find other recipe inspiration on our blog 🙂
      You may also be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
      is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
      Stay in touch!!


  10. ElizaFebruary 27, 2021

    I would like to make a big batch of this and freeze some of the dough to use another time. I do this with pizza dough made from wheat flour, is there any reason why I shouldn’t freeze this dough please? I’d assume that I’d then defrost before rolling and baking


    • Rachel Pauls FoodFebruary 27, 2021

      Hi Eliza,
      Thanks for the question!
      Due to the yeast in the dough, freezing before baking can destroy the yeast and result in a poor dough rise and texture. We haven’t tried this but we suggest doing the first bake for 20-25 minutes to par-bake it, then freeze it at that point. You should be able to bake it with your toppings later, and probably would not need to defrost it in that case (just increase the baking time). Hope that works 🙂


  11. TaraMay 30, 2021

    I’m going to try this for my daughter’s school pizza day. Can the dough be frozen?

    Thank you.


    • Rachel Pauls FoodMay 30, 2021

      Hi Tara,
      We have not frozen the dough but it should work if you want to do so. Let us know how it turns out!


  12. JoFebruary 28, 2022

    So, putting the raw pizza crust dough on a stone and then spreading it out results in a pizza that cannot be removed from the stone once baked. You definitely need to rethink that part of the directions. I’m going to go try to get my pizza off this thing somehow now….


    • Rachel Pauls FoodMarch 1, 2022

      Sorry to hear that Jo. The pizza dough can be sticky, particularly if you used a different flour brand than our recommendation. We will modify the instructions!


  13. ValerieAugust 21, 2023

    great recipe!

    wonderful tasting crust, and good texture! most gluten free crusts are “gummy” and bland, but this was delicious.


    • Rachel Pauls FoodAugust 22, 2023

      Fantastic! Thank you so much Valerie!!


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Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free (2024)


Is gluten free pizza crust low FODMAP? ›

Some places offer gluten-free and traditional sourdough pizza crusts suitable for the low FODMAP diet. Please note being gluten free does not automatically make a food low in FODMAPs. Some gluten-free pizzas use high FODMAP ingredients so always ask the waiter before ordering.

Is Domino's gluten-free crust low FODMAP? ›

It is up to you to pick and choose your toppings carefully. Dominos Pizza offeres a gluten-free crust that is low FODMAP. Their, sauce, however, is not. They do list their ingredients for every menu item online, so take a look.

What is the crust made of in gluten free pizza? ›

Unlike the traditional wheat crust, the gluten-free crust is made of alternative flour, such as rice flour, tapioca starch, and cornmeal. These flours often have higher calorie content, and gluten-free crusts can contain more fat and salt than their wheat-based counterparts.

Is Papa John's gluten free pizza low FODMAP? ›

Popular Pizza Chains with Low FODMAP Options

Domino's: Domino's has a gluten-free crust option that can be paired with low FODMAP toppings like cheese, chicken, and vegetables. Papa John's: Papa John's gluten-free crust can form the base of a low FODMAP pizza when paired with FODMAP-friendly toppings.

Is anything gluten-free low FODMAP? ›

Gluten-free products are handy for fodmappers in lots of cases to use as replacements for foods that contain fructans. A lot of gluten-free pastas are low FODMAP and there are also products, such as gluten-free pizza crusts and gluten-free cookies, that are allowed during the low FODMAP diet.

Is low FODMAP always gluten-free? ›

Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.

Can celiacs eat Dominos gluten-free pizza? ›

*Domino's pizza made with a Gluten Free Crust is prepared in a common kitchen with the risk of gluten exposure. Therefore, Domino's does not recommend this pizza for customers with celiac disease. Customers with gluten sensitivities should exercise judgment in consuming this pizza.

Is peanut butter high in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Is gluten-free pizza OK for IBS? ›

Finding a gluten free crust and making these modifications on the fly is not always so easy. However, with a little planning, you can still enjoy pizza. Fortunately, my IBS symptoms are not triggered by small and moderate quantities of garlic and onion, so I can enjoy a gluten free pizza with low FODMAP toppings.

Why is my gluten-free pizza dough not rising? ›

Use a little more liquid in the dough. Gluten-free dough may be dry and crumbly, so adding more liquid can help it rise by creating steam as the dough bakes. Let the dough rest for a longer period.

Is Papa John's gluten-free crust really gluten-free? ›

A breakdown of that crust: Like we said, it's made out of ancient grains including quinoa, sorghum, teff, and amaranth, which are naturally gluten-free and high in protein and fiber. A small cheese pizza with the gluten-free crust also has 50 fewer calories than their original small-sized cheese pizza crust.

What is a substitute for pizza dough? ›

Save time by swapping your regular pizza dough for simple substitutes. Our alternative bases include pitta bread, naan, puff pastry, wraps and polenta. Whether you're short of flour or don't have time to make a pizza base, we've compiled 10 simple shortcuts using shop-bought substitutes.

What cheese is low FODMAP? ›

Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.

Can pizza cause an IBS flare up? ›

Unfortunately, that means that ice cream and pizza may not be your friends. Excess lactose can be difficult to digest and often causes gas, bloating, and diarrhea for those with IBS. Luckily, dairy-free options have become more readily available and affordable, even for your favorites—ice cream and pizza.

Is gluten free pizza OK for IBS? ›

Finding a gluten free crust and making these modifications on the fly is not always so easy. However, with a little planning, you can still enjoy pizza. Fortunately, my IBS symptoms are not triggered by small and moderate quantities of garlic and onion, so I can enjoy a gluten free pizza with low FODMAP toppings.

Can low Fodmap eat gluten-free bread? ›

If you're following a FODMAP elimination diet, you'll need to limit rye, wheat, or barley sources. In those cases, gluten-free bread made with other low-FODMAP ingredients will still fit. Sourdough bread is often still allowed on a low-FODMAP diet.

Is any gluten-free bread low Fodmap? ›

Some gluten-free breads are low in FODMAPs, but be careful, this isn't always the case! It is very important to verify the ingredient list! Honey, which is high in fructose, is sometimes used in place of sugar.

Is gluten free pizza crust anti inflammatory? ›

Step #1: Choose a Healthy Pizza Crust Base

Unlike white flours, which are void of fiber and nutrients, whole grain and gluten-free alternatives are a better choice when it comes to reducing inflammation and supporting a healthy lifestyle.

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