Is Pizza Express Low FODMAP? Menu Guide

Yes! Discover safe low FODMAP options at Pizza Express including Gluten-Free Pizza Base, Side Salad, and Rocket Salad. Full menu breakdown with items to avoid and ordering tips.

How this guide was checked

On January 15, 2025, the FODMAP Gut Diet Editorial Team reviewed Pizza Express's published menu or allergen information for the United Kingdom market. We compared 6 potential options and 9 higher-risk items with common FODMAP ingredient and portion concerns. This is a time-stamped ingredient review, not laboratory testing of the finished dishes.

Suppliers, recipes, serving sizes, and staff procedures can vary by location. Confirm the current ingredients before ordering. A FODMAP assessment does not establish allergy safety, gluten-free status, or freedom from cross-contact.

✓ Potential Lower FODMAP Options

Item	Notes	Modifications
Gluten-Free Pizza Base	Available as substitute	Check toppings carefully
Side Salad	Mixed leaves only	No dressing or olive oil only
Rocket Salad	Plain rocket	No dressing, no parmesan
Mozzarella	Fresh mozzarella	Small portion if lactose sensitive
Tomato Base	Passata base for pizza	Check for added garlic
Grilled Chicken	If available as topping	Request plain

✗ Items to Avoid

• Regular pizza bases (wheat)
• Garlic bread (garlic + wheat)
• Dough balls with garlic butter (garlic + wheat)
• Pasta dishes (wheat pasta + sauce with onion/garlic)
• Caesar dressing (contains garlic)
• Most pizza sauces (contain garlic)
• Caramelised onion
• Roasted peppers in oil (may contain garlic)
• Most desserts (wheat, lactose)

Example Orders

Modified GF Pizza

✓ Gluten-free base
✓ Tomato base (no garlic if possible)
✓ Mozzarella
✓ Plain chicken
✓ Fresh tomatoes

Tip: Very limited safe toppings - may need to accept some garlic in tomato base

Salad Option

✓ Mixed leaf salad
✓ Olive oil dressing
✓ Grilled chicken (plain)

Tip: Skip all creamy dressings

Simple Starter Share

✓ Rocket salad (plain)
✓ Fresh tomatoes
✓ Olive oil

Tip: For when others order pizza

Quick Summary

Pizza Express is challenging for FODMAP dieters. Even with gluten-free bases, most pizza sauces and toppings contain garlic and onion. Expect a heavily modified experience.

Best bets: GF base pizza with very simple toppings, side salad with olive oil

Always avoid: Regular bases, garlic bread, dough balls, pasta, most dressings

The Challenge with Pizza

Pizza seems simple, but standard Pizza Express pizzas contain:

Wheat crust - High FODMAP
Garlic in sauce - Most tomato sauces include garlic
Onion in toppings - Very common
High FODMAP toppings - Mushrooms, certain vegetables

Even with a GF base, the sauce and toppings remain problematic.

Gluten-Free Base

Pizza Express offers a gluten-free base option. However:

✅ Solves: Wheat issue ❌ Doesn’t solve: Garlic in sauce, onion in toppings

The GF base is an important first step, but you still need to navigate toppings carefully.

Creating a FODMAP-Safer Pizza

Step 1: Choose GF Base

Ask for gluten-free base (usually a small upcharge).

Step 2: Choose Sauce Carefully

Tomato base (passata) - Ask if it contains garlic
Some locations may have garlic-free tomato sauce
Alternative: Just olive oil as base

Step 3: Safe Toppings

Topping	Status	Notes
Mozzarella	⚠️ Moderate	Small amount, lactose
Fresh tomatoes	✅ Safe	Good choice
Olives	✅ Safe	Plain
Capers	✅ Safe	Plain
Anchovies	✅ Safe	Plain fish
Grilled chicken	⚠️ Check	Ask if plain
Rocket (arugula)	✅ Safe	Fresh greens
Pepperoni	⚠️ Check	May contain garlic
Mushrooms	❌ Avoid	High FODMAP
Onions	❌ Avoid	High FODMAP
Garlic	❌ Avoid	High FODMAP
Artichokes	❌ Avoid	High FODMAP

Example Order

“Can I have a gluten-free Margherita, but can you tell me if the tomato sauce contains garlic? If it does, could I have just olive oil as a base instead, with mozzarella and fresh tomatoes?”

What About Dough Balls?

Pizza Express is famous for dough balls, but they’re:

Made with wheat dough ❌
Served with garlic butter ❌

Avoid entirely. There’s no way to modify these.

Garlic Bread - Avoid

Standard garlic bread is:

Wheat bread ❌
Garlic butter ❌

Not suitable at all.

Pasta Dishes - Mostly Avoid

All pasta is wheat-based, and sauces typically contain:

Onion
Garlic
Cream (lactose)

Skip the pasta section entirely.

Salads - Your Best Friend

If pizza feels too risky, salads can work:

Safe salads:

Mixed leaves with olive oil
Rocket salad (no parmesan if lactose sensitive)
Simple tomato salad

Avoid:

Caesar salad (garlic in dressing)
Salads with beans
Salads with croutons
Creamy dressings

Desserts - Very Limited

Most desserts contain wheat, lactose, or both:

Dough balls with Nutella ❌
Tiramisu ❌
Cheesecake ❌
Gelato ⚠️ Check flavors

Safest option: Sorbet (if fruit-based and low FODMAP fruits)

Staff Communication

“I have a digestive condition and need to avoid garlic and onion as well as wheat. Can I have a pizza on your gluten-free base? And can you tell me if the tomato sauce contains garlic? I’d like very simple toppings - just mozzarella and fresh tomatoes.”

Realistic Expectations

Pizza Express is:

✅ Okay for: Social occasions when others want Italian ❌ Not ideal for: FODMAP-focused dining

Your pizza will be very plain compared to others at the table. Consider this a “making the best of it” restaurant rather than a preferred choice.

Similar Restaurant Guides

Looking for more UK options?

Nando’s UK - Better protein options
Wagamama - Asian alternative
Tortilla - Build-your-own Mexican

Last verified: January 2025. Menu items and ingredients can change. Always confirm with staff.

Frequently Asked Questions

Is Pizza Express low FODMAP? ▼

Yes, Pizza Express has low FODMAP options including Gluten-Free Pizza Base, Side Salad, Rocket Salad. Always confirm with staff about current ingredients and preparation methods.

What can I order at Pizza Express on a low FODMAP diet? ▼

Safe low FODMAP options at Pizza Express include: Gluten-Free Pizza Base, Side Salad, Rocket Salad, Mozzarella, Tomato Base, Grilled Chicken. Ask for modifications when needed.

What should I avoid at Pizza Express on a low FODMAP diet? ▼

Items to avoid at Pizza Express include: Regular pizza bases (wheat), Garlic bread (garlic + wheat), Dough balls with garlic butter (garlic + wheat), Pasta dishes (wheat pasta + sauce with onion/garlic), Caesar dressing (contains garlic). These contain high FODMAP ingredients like onion, garlic, or wheat.

What is a good low FODMAP meal at Pizza Express? ▼

A great low FODMAP meal at Pizza Express is the Modified GF Pizza: Gluten-free base, Tomato base (no garlic if possible), Mozzarella, Plain chicken, Fresh tomatoes. Always verify current ingredients with staff.