Pizza is a classic dish that everyone seems to love.
Unfortunately, for those of us who follow the low fodmap diet, traditional pizza sauce can be a bit of a challenge. But never fear – we have rounded up some crucial facts about low FODMAP pizza sauce and the recipes to save the day!
It's quick, easy, and tastes delicious on your favorite pizza toppings. So give it a try and enjoy a slice (or two) of low fodmap heaven!
Why Do You Need a Low FODMAP Pizza Sauce?
FODMAP stands for fermentable oligo-, di-, monosaccharides, and polyols. These short-chain carbs are resistant to digestion and generate hydrogen gas, causing digestive symptoms like IBS and diarrhea in sensitive individuals.
Other common digestive disorder includes symptoms like:
- Stomach Cramps
A low FODMAP sauce on your favorite pizza will surely minimize these symptoms.
Additionally, these gastrointestinal problems are associated with stress. They have been connected to several mental health issues, including anxiety and depression. So, treating them may have favorable psychological effects as well.
What Can Make Pizza Sauce High in FODMAP?
Although most store-bought pizza sauces contain FODMAP-heavy ingredients like garlic and onions, several varieties of pasta sauce can be used in their place.
If your spaghetti sauce is on the runnier side, you may always thicken it with some tomato paste. There are more differences between these two sauces, but you can still use pizza sauce instead of pasta sauce.
Here I have rounded up the ingredients responsible for making your pizza high in FODMAP.
- Garlic, including garlic powder
- Onions (red or white), including onion powder
- Ricotta cheese
- Artichokes (Jerusalem and globe)
- Cauliflower crusts
- Milk, nonfat dry milk
- Chicory root
- High fructose corn syrup
- Wheat flour
How to Make Low Fodmap Pizza Sauce?
If you prefer to cook from scratch, you can easily prepare your low-FODMAP tomato sauce following our instructions.
Olive Oil or Garlic Infused Olive Oil can be substituted for the traditional red sauce to make a "white pizza" for those who prefer this variation.
Low Fodmap Pizza Sauce Recipe
- 1 (8-ounce) can of tomato sauce without any added spices
- 1 (6-ounce) can of tomato paste
- ¼ cup (32 g) chopped celery
- ½ cup minced or finely chopped carrot
- 2 tablespoons garlic-infused olive oil
- 1 tablespoon onion-infused olive oil
- 1 teaspoon chopped dried or fresh basil
- 1 teaspoon dried or fresh oregano
- ½ teaspoon salt
- 1 & 1/2 teaspoon sugar
- ¼ teaspoon pepper
- 1 small bay leaf
- Prepare oils by heating them in a large skillet.
- Saute the carrot and celery until they are tender and translucent.
- Cooking fresh herbs like basil and oregano will bring out the natural aroma.
- Mix tomato paste and sauce and blend until uniform.
- Cook at a low simmer while adding salt, pepper, sugar, and bay leaf.
- Cover and cook for 24–30 minutes on low heat.
- Remove the bay leaf and put the sauce on your Pizza Crust or place it in a jar in the refrigerator until use (may be kept for up to 1 month)
Low FODMAP Pizza Ingredients
Here is a list of ingredients that will help you to make low-FODMAP pizza.
- Canadian Bacon
- Grilled Chicken
- Arugula (add after cooking)
- Artichoke hearts (canned)
- Green onion tops
- Mushrooms; canned or oyster
- Olives; black or green
- Peppers; green or red (roasted or raw)
- Jalapeno peppers (pickled)
- Tomatoes (raw, roasted, or cooked)
- Black pepper
You Can Be Playful With Low-FODMAP Pizza Sauce
If you want to add some herbal flavor, you can use whatever you choose. It tastes great, but going out of your way to buy some dried oregano isn't a top priority.
You can also skip the fresh basil if you need to.
The chili flakes contribute flavor without any actual heat. You can add more, less, or none at all.
A touch more tomato paste or balsamic, sherry, or red wine vinegar is welcome in most cases.
I would recommend using a high-quality vegan parmesan, blended as directed in the recipe if you are trying to keep the sauce vegan. I can't say for sure because I haven't tested it, but I don't see why there would be any problems. It may not blend as well into the sauce as regular does while cooking.
Never use the pre-grated parmesan cheese you see in the refrigerator aisle. It doesn't melt right and contains hazardous additives for people with digestive issues. If you're short on time, stop by an Italian deli or the deli department of your local supermarket and pick up some freshly grated parmesan.
Occasionally, I'll add roasted red capsicum to pizza sauce (also known as red pepper in some parts). It wonderfully enhances the sweetness and flavor. You can add red bell peppers that look particularly forlorn to your next sauce by roasting them until they are completely mushy.
Low-FODMAP pizza sauce is the perfect way to enjoy a delicious and healthy meal without any stomach troubles that can come with eating high-FODMAP foods. Our easy recipe will show you how to make a sauce that is low in FODMAPs and full of flavor.
You can use this sauce on your favorite pizza recipes or as a dipping sauce for appetizers. At Pizza Bien, we believe in providing our customers with healthy and authentic Neapolitan pizza made with fresh ingredients.
We hope you’ll give our low-FODMAP pizza sauce recipe a try!
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