Meta Description: Looking for the best low FODMAP frozen pizzas? This guide covers how to identify low FODMAP certified pizzas, recommended brands, and provides tips for making your own customized low FODMAP pizza at home.
Frozen pizza can be a convenient and tasty meal, but for those following a low FODMAP diet, finding one that fits can be tricky. FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) are certain carbs that can cause digestive issues for some people. Luckily, there are some great low FODMAP frozen pizza options out there. In this comprehensive guide, we’ll walk through everything you need to know about low FODMAP frozen pizza.
What Are FODMAPs and the Low FODMAP Diet?
Before diving into low FODMAP frozen pizza specifics, let’s make sure we all understand what FODMAPs are and why someone would follow a low FODMAP diet.
FODMAPs are certain short-chain carbs that may be poorly absorbed in the small intestine of some people. The term FODMAP stands for:
- Fermentable – meaning they are broken down by gut bacteria
- Oligosaccharides – fructans and galactooligosaccharides (GOS)
- Disaccharides – lactose
- Monosaccharides – fructose
- Polyols – sugar alcohols like sorbitol, mannitol, xylitol, and maltitol
When these reach the large intestine undigested, gut bacteria ferment them, which can produce gas, bloating, and other unpleasant digestive symptoms. Studies show a low fodmap diet can dramatically improve these symptoms in people with irritable bowel syndrome (IBS).
The diet involves greatly reducing high FODMAP foods for 4-8 weeks. After this elimination phase high fodmap foods are slowly reintroduced one at a time to identify personal trigger foods. Many people then follow a modified long-term low fodmap diet avoiding just their specific triggers.
So in summary, the diet cuts back on certain carbs that can exacerbate digestive issues. Now let’s take a look at how to identify low FODMAP frozen pizzas.
Criteria for Identifying Low FODMAP Frozen Pizzas
Criterion | Description |
|---|---|
Low FODMAP Certified | Certified by groups like FODMAP Friendly and Monash University Low FODMAP Diet app. |
Finding Truly Low FODMAP Frozen Pizzas
When shopping for low fodmap frozen pizza, you can’t just pick up any ordinary pizza. Traditional pizza is loaded with high fodmap ingredients, including:
- Onions
- Garlic
- Mushrooms
- Excess cheese made with cow’s milk
- Wheat-heavy crusts
For a frozen pizza to be low fodmap it needs to avoid these ingredients completely. Gluten-free pizzas are not necessarily low fodmap unless they also avoid garlic, onion, etc.
Recommended Low FODMAP Frozen Pizza Brands
Brand | Features | Availability |
|---|---|---|
The Real Good Pizza Co. | Low carb, high protein, chicken crust, certified by FODMAP Friendly | Kroger, Walmart |
Here are some things to look for when selecting a low fodmap frozen pizza:
Low FODMAP Certified
The best way to identify a low fodmap frozen pizza is to look for ones certified by groups like FODMAP Friendly and the Monash University Low FODMAP Diet mobile app. These certifications mean the pizza has been analyzed by experts and confirmed as low fodmap. This takes the guesswork out of reading ingredients lists to spot potential fodmaps.
Some excellent brands include:
- The Real Good Pizza Co.
- Caulipower
- Valsoia
Lactose-Free Cheese
Regular cow’s milk cheese is high in lactose, which is a fodmap. Low lactose cheeses like mozzarella are safer, but lactose-free is ideal. Look for pizzas made with 100% lactose-free cheese to avoid any hidden lactose.
Onion/Garlic-Free
Onions and garlic are some of the biggest fodmap culprits — avoid them! Be sure to avoid any pizzas with onion or garlic listed in the ingredients – including garlic/onion powder. Phrases like “no garlic or onion” on the package can help identify low FODMAP options.
Wheat-Free or Gluten-Free Crust
Wheat is high in fructans, a type of FODMAP. A gluten-free crust is an easy way to avoid wheat. But be sure to verify other ingredients too – gluten-free doesn’t automatically equal low FODMAP.
Limited High-Risk Veggies
Mushrooms, cauliflower, broccoli, cabbage and more are high FODMAP vegetables. If the pizza has veggies, look for low FODMAP ones like spinach, peppers, tomatoes, carrots, cucumber, lettuce. Limit high FODMAP veggies to 1/4 cup per serving.
No High-FODMAP Sauces
Many savory pizza sauces have onion and garlic. Sweet sauces may have high fructose corn syrup or extra sugar. Check the ingredients list for any suspicious high FODMAP ingredients.
By finding pizzas with lactose-free cheese, no onion/garlic, gluten-free crusts and low FODMAP toppings, you can identify truly low FODMAP frozen pizza options. Let’s look at some specific brand recommendations.
Best Store-Bought Low FODMAP Frozen Pizza Brands
Here are some of the top store-bought low FODMAP certified frozen pizza brands to look for:
1. The Real Good Pizza Co
The Real Good Pizza Co. specializes in low carb, high protein frozen pizzas made with a chicken crust. Their pizzas are certified low FODMAP by FODMAP Friendly. Favorites include the Supreme, Pepperoni, and Breakfast pizzas. Their pizzas are sold at grocery stores like Kroger and Walmart.
2. Caulipower
Caulipower is famous for their cauliflower crust pizzas, which are low FODMAP certified by Monash University. Their dairy-free and gluten-free pizzas come in fun flavors like Margherita, Cheese, Veggie, and Pepperoni. Find them in the freezer section at retailers like Target and Whole Foods.
3. Valsoia
Valsoia makes certified low FODMAP dairy-free pizzas featuring a spinach and corn crust. Their pizzas are sold at stores like Wegmans and Walmart. Good flavors include Margherita and Mediterranean Vegetables.
4. Home Run Inn
Home Run Inn recently released a certified low FODMAP pizza called the “Taco Teaser.” It’s made with a gluten-free crust, lactose-free cheese, and low FODMAP taco toppings. Find it in the freezer section at Meijer stores.
5. Amy’s Kitchen Gluten-Free Rice Crust Pizzas
Amy’s Kitchen offers two low FODMAP certified pizza flavors on gluten-free rice crusts – Cheese and Roasted Vegetable. Their traditional gluten-free crusts are not low FODMAP, so be sure to look for the rice crust specifically. Sold at stores like Target and Walmart.
This list gives you a great starting point for finding proven low FODMAP frozen pizzas. Check your local stores to see which brands are available. You may need to visit health food stores or order online for certain specialty low FODMAP pizza brands.
Tips for Cooking Low FODMAP Frozen Pizzas
To get the best results when cooking low FODMAP frozen pizzas at home:
- Always follow package instructions carefully, as cook times can vary. Undercooking could lead to a soggy crust while overcooking burns the cheese.
- Preheat the oven fully before baking. Use an oven thermometer to ensure the temperature is accurate.
- For the best texture, bake pizza on the middle oven rack. You may want to invest in a pizza stone or steel to crisp up the crust.
- Resist the urge to overload with extra toppings, which can make the pizza soggy. Stick to low FODMAP ingredients
- Leftover frozen pizza can be refrigerated for up to 3-4 days. Reheat slices in the microwave or oven until hot.
With the right tricks and low FODMAP certified pizza, you can enjoy convenient frozen pizza without the digestive woes.
Make Your Own Low FODMAP Pizza from Scratch
For the ultimate in customization and ingredient control, make your own low FODMAP pizza from scratch at home. This allows you to control every component for a personalized low FODMAP pizza.
Crust
Choose a wheat-free ready-made crust or make one from scratch with a gluten-free flour blend. Popular options include:
- Cauliflower crust
- Gluten-free flour crust
- Zucchini crust
- Chickpea flour crust
- Rice flour crust
Sauce
Make a quick sauce from canned crushed tomatoes. Add low FODMAP herbs and spices like oregano, basil, red pepper flakes. Avoid onion and garlic.
Cheese
Grate your own 100% lactose-free cheese like aged cheddar, Parmesan, mozzarella, feta or Swiss.
Toppings
Get creative with low FODMAP proteins like chicken, shrimp or turkey pepperoni. Add veggies like spinach, bell peppers, zucchini, tomatoes, carrots, eggplant or arugula.
Some tasty topping ideas include:
- Margherita – Fresh mozzarella, tomato slices, basil leaves, olive oil
- BBQ Chicken – Cooked chicken, red onion, cilantro
- Hawaiian – Ham, pineapple tidbits, red bell pepper
- Veggie Lover’s – Spinach, mushrooms, red bell pepper,
- Tomato artichokes Breakfast Pizza – Scrambled eggs turkey bacon tomato spinach
The possibilities are endless for custom low FODMAP pizza toppings!
Bake and Enjoy!
Once assembled, bake your homemade pizza for 8-12 minutes until the crust is crispy and the cheese is melted. Let it cool for 2-3 minutes before slicing to allow flavors to blend. Enjoy your fresh hot low FODMAP pizza!
Making your own allows for total control over a low FODMAP pizza tailored to your taste and dietary needs. With the right crust, sauce, cheese and toppings, you can craft the perfect pizza to enjoy without digestive issues.
Overcoming Challenges of Low FODMAP Pizza
Transitioning to low FODMAP pizza can present some challenges at first. Here are tips to overcome common issues:
- Finding Enough Low FODMAP Options – It may take effort to locate commercial low FODMAP frozen pizzas or special ingredients for homemade. Be patient and keep searching – the options are increasing.
- Achieving Great Flavor – Onion and garlic are huge for flavor. Experiment with allowed herbs, spices, sauces and toppings to make your pizza tasty. Umami-rich ingredients like tomato paste, balsamic vinegar, nutritional yeast and Parmesan can provide depth.
- Preventing a Soggy Crust – Gluten-free crusts tend to over-soften. Partially pre-bake crusts, drain excess liquid from toppings, and avoid overloading toppings to keep the crust crispy.
- Making Crusts From Scratch – Homemade crusts require some practice but recipes abound online. Allow time for the learning curve of preparing dough. Consider starting with store-bought crusts.
With care and creativity you can make tasty low FODMAP pizza that doesn’t sacrifice flavor or texture.
The Takeaway on Low FODMAP Frozen Pizza
Pizza lovers don’t have to give up this classic comfort food on a low FODMAP diet. Thanks to specialty brands and homemade options, you can find or create delicious low FODMAP pizza without problematic ingredients.
Opt for certified safe products, read labels cautiously, use lactose-free mozzarella and reduce high FODMAP veggies. By making a few changes to your order or home cooking, you can make frozen pizza low FODMAP! Enjoy!
