Low FODMAP at Pizza Express - Complete Ordering Guide

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

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.

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