Can I make this recipe gluten-free?

Most low FODMAP recipes are naturally gluten-free or easy to adapt. Swap any wheat-based ingredient for a certified gluten-free alternative — gluten-free oats, rice flour, or tamari instead of soy sauce. The FODMAP profile stays the same.

Is this recipe suitable for IBS?

Yes. Every ingredient was selected for sensitive guts: no onion, no garlic, no high-fructan grains, no excess lactose. Many people with IBS, SIBO, or general gut sensitivity tolerate this recipe well, but listen to your own body and adjust portions as needed.

Is this recipe kid-friendly?

Most low FODMAP recipes are mild, gentle, and family-friendly. If you're cooking for kids, skip any optional spicy or strongly flavored ingredients and serve in smaller portions.

Low FODMAP

Low FODMAP Pizza Recipe (Gluten-Free, IBS-Friendly)

Sarah Mitchell, RDN•July 1, 2026

Total Time

35 min

Servings

Prep

15 min

Cook

20 min

Low FODMAP Pizza Recipe (Gluten-Free, IBS-Friendly) — low FODMAP dinner ready to serve

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 2026

A homemade low FODMAP pizza with crispy gluten-free crust, garlic-infused olive oil, fresh tomato sauce (no onion/garlic), lactose-free mozzarella and basil. Ready in 35 minutes and Monash-safe.

Ingredients

1 pre-made gluten-free pizza base (or 200g GF flour mix)
3 tbsp garlic-infused olive oil
1/2 cup canned diced tomatoes (drained, no garlic/onion added)
1 tsp dried oregano
1 tsp dried basil
1/2 tsp sea salt
3/4 cup shredded lactose-free mozzarella
1/4 red bell pepper, thinly sliced (75g max = green)

Instructions

Preheat oven to 220°C (425°F). Place a pizza stone or heavy tray on the middle rack for at least 15 minutes — a hot surface is the secret to a crispy crust.
Make the sauce. In a small saucepan, warm 1 tbsp garlic-infused olive oil over low heat. Add drained tomatoes, oregano, basil and salt. Simmer 8 minutes, mashing with a fork, until thickened. Set aside to cool.
Prep the base. Place the gluten-free pizza base on parchment paper. Brush the edge with 1 tbsp garlic-infused olive oil for a golden crust.
Assemble. Spread the cooled sauce evenly, leaving a 1-inch border. Sprinkle mozzarella over the sauce. Scatter bell pepper slices and olives.
Bake 12–14 minutes on the preheated stone until the cheese bubbles and turns golden and the crust edge is crisp.
Finish. Drizzle with the remaining 1 tbsp garlic-infused olive oil, scatter fresh basil, add cracked pepper. Slice into 6 pieces and serve immediately.

Serving Notes

Serves 2 — 3 slices per person keeps you within Monash portions for bell pepper, cheese and gluten-free crust. For more dinner ideas, browse our Low FODMAP Dinner Hub.

Storage

Refrigerate leftovers up to 2 days. Reheat in a hot oven (never microwave — crust turns soggy).

FODMAP Notes

This pizza is built ingredient-by-ingredient to stay under Monash green-light limits:

Gluten-free base: Most GF pizza bases are safe — check for onion, garlic, or inulin. Verify with our FODMAP Food Checker.
Garlic-infused olive oil: FODMAPs are water-soluble, not oil-soluble. You get the flavor without the fructans.
Canned tomatoes: Green at 1/2 cup. Always drain and check the label for garlic/onion additives.
Lactose-free mozzarella: Green at 3/4 cup per serving. Regular mozzarella is also low lactose but LF is safest.
Red bell pepper: Green at 75g per serve — we use 1/4 pepper.
Black olives: Green at 15 olives.
Fresh basil, oregano: Always green.

Skip adding onion, garlic, mushrooms, artichokes, or high FODMAP cheeses like ricotta. For sauce alternatives, try our Low FODMAP Pasta Sauce as a base. Track your response with the Symptom Tracker.

This recipe follows guidelines from the Monash University FODMAP Program.

Storage Tips

Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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If you have been navigating a sensitive gut or following the Low FODMAP diet, you likely mourn the loss of a hearty, comforting bowl of chili. Traditional recipes are veritable landmines for IBS sufferers, loaded with onion, garlic, and excessive amounts of galacto-oligosaccharides (GOS) from beans. But this is 2026, and we no longer compromise on flavor for the sake of digestion. This recipe is the result of extensive testing to replicate the deep, savory 'umami' punch of classic chili without a single clove of garlic or bulb of onion. We utilize the science of infused oils, the chemical browning of meat (the Maillard reaction), and strategic spice blooming to create a complex flavor profile. We also use carrots and bell peppers to provide the bulky texture usually provided by excess beans, keeping the legume content within strict Monash University green-light safety limits. Ideally suited for meal prepping, this chili actually tastes better after 24 hours in the fridge, allowing the spices to meld. It is rich, smoky, just spicy enough, and entirely safe for the elimination phase. Whether you are cooking for a family with mixed dietary needs or strictly for your own gut health, this dish proves that 'safe' food never has to be bland food.

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