If you’re on a Paleo Pizza, AIP (Autoimmune Protocol), or low FODMAP diet, you may wonder if you’ll ever be able to eat pizza again. The good news is that you can make a delicious and healthy pizza that adheres to your dietary restrictions with a few tweaks. This article will show you how to make a paleo pizza that is also AIP and low FODMAP.
What exactly is Paleo?
The paleo diet is based on the idea that we should eat like our forefathers did, focusing on whole, unprocessed foods that our bodies are designed to digest. This entails avoiding processed foods, grains, and dairy in favor of a diet rich in fruits, vegetables, lean meats, and healthy fats. The paleo diet aims to improve health and prevent chronic diseases like diabetes, heart disease, and obesity.
What exactly is AIP?
The AIP diet is a more restrictive version of the paleo diet created specifically for people suffering from autoimmune diseases. Autoimmune diseases occur when the body’s immune system incorrectly attacks its own tissues, causing inflammation and damage. The AIP diet eliminates foods that can cause an immune response, such as grains, dairy, legumes, nightshades, nuts, seeds, and processed foods, to reduce inflammation and provide the body with the nutrients it requires to heal.
What is Low FODMAP?
The low FODMAP diet is a dietary approach used to treat irritable bowel syndrome (IBS), a common digestive disorder. FODMAPs are a carbohydrate poorly absorbed in the small intestine, causing some people to experience gas, bloating, and other digestive symptoms. The low FODMAP diet entails avoiding or restricting foods high in FODMAPs, such as certain fruits, vegetables, dairy products, and grains, and gradually reintroducing them to determine which ones cause symptoms.
Paleo Pizza-Making Instructions
Making a paleo pizza is simpler than you think. Instead of using wheat flour to make traditional pizza crust, you can use a variety of paleo-friendly ingredients to make a just as tasty and satisfying crust. Here’s a simple paleo pizza crust recipe:\\
2 tbsp almond flour
1 tbsp arrowroot flour
1 tablespoon coconut flour
1 tablespoon olive oil
1 teaspoon baking powder
1 teaspoon salt
1 teaspoon dried oregano
1 teaspoon garlic powder
- Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
- Whisk together the almond flour, arrowroot flour, coconut flour, baking powder, salt, oregano, and garlic powder in a large mixing bowl.
- Mix in the olive oil and eggs until a dough forms in the bowl.
- Form the dough into a ball with your hands and place it on a sheet of parchment paper.
- Place another sheet of parchment paper on top of the dough and roll it into a 12-inch circle with a rolling pin.
- Remove the top sheet of parchment paper and place the crust on a baking sheet, still on the bottom sheet of parchment paper.
- Bake for 10-12 minutes or until the crust is lightly golden brown.
- Remove the crust from the oven and top with your favorite toppings.
- Return the pizza to the oven for 10-12 minutes more or until the cheese is melted and bubbly.
- Note: If you’re on a low FODMAP diet, you should be cautious about the toppings you use. We’ll talk about low FODMAP pizza toppings.
Project 30 Advantages
There are numerous advantages to making a paleo pizza, including AIP and low FODMAP. Here are some of the main advantages:
Better Digestion: By avoiding grains, dairy, and other potential irritants, you may find that your digestion improves, as well as your bloating, gas, and other digestive symptoms decrease.
Reduced Inflammation: Both the paleo and AIP diets are intended to reduce inflammation in the body, which has been linked to various chronic diseases. You may experience less pain, swelling, and other inflammatory symptoms following these diets.
Improved Nutrient Intake: By focusing on whole, unprocessed foods, you’ll get a variety of vitamins, minerals, and antioxidants that are essential for optimal health. This can help boost energy, immune function, and overall well-being.
Weight Loss: The paleo diet has been shown to be an effective weight-loss method, especially when combined with regular exercise. You’ll give your body the fuel it needs to stay healthy and lean by avoiding processed foods and focusing on whole, nutrient-dense foods.
Increased Satisfaction: By using high-quality ingredients and avoiding processed foods, you may find that eating a paleo pizza satisfies you more. This can help reduce cravings for unhealthy snacks and desserts and make sticking to your diet easier in the long run.
Overall, making a paleo pizza that is also AIP and low FODMAP-friendly can help improve your health, reduce autoimmune disease and IBS symptoms, and make mealtime more enjoyable and satisfying.
Is it possible to eat pizza on a low FODMAP diet?
Yes, with some modifications, you can still eat pizza on a low FODMAP diet. Traditional wheat flour pizza crusts are high in FODMAPs, but gluten-free flours such as rice flour or quinoa flour can be used to make a low FODMAP pizza crust. It’s also important to use low FODMAP toppings in moderation, such as tomato sauce, meat, vegetables like bell peppers or zucchini, and cheese. Some types of cheese, such as cheddar or Parmesan, are lower in lactose and therefore lower in FODMAPs, while others, such as ricotta or cream cheese, are higher in lactose and should be avoided or consumed in very small amounts.
Is the Paleo diet FODMAP friendly?
The paleo diet and the low FODMAP diet are similar in that they both emphasise whole, unprocessed foods and exclude grains, legumes, and processed foods. However, the foods permitted on each diet differ slightly. Many paleo foods, such as coconut flour and honey, are high in FODMAPs and would be inappropriate for a low FODMAP diet. However, by eating foods that are both paleo and low FODMAP, it is possible to follow a paleo diet that is also low FODMAP-friendly.
Can I eat pizza while on the Paleo diet?
Yes, with some modifications, you can eat pizza on the paleo diet. Traditional wheat flour pizza crusts are not paleo-friendly, but alternative flours such as almond flour or coconut flour can be used to make a paleo pizza crust. Choose paleo-friendly toppings like grass-fed meat, vegetables, and dairy-free cheese made with nut milk or coconut milk.
What is the best cheese for low-FODMAP pizza?
Some types of cheese are lower in lactose and, therefore, lower in FODMAPs, making them a better choice for low-FODMAP pizza. Cheddar, Parmesan, and Swiss cheeses are generally lower in lactose and should be tolerated in small amounts. Soft cheeses, such as ricotta or cream cheese, contain more lactose and should be avoided or consumed in moderation.
What types of pizza are good for IBS?
Due to the high FODMAP content of traditional pizza crust and certain toppings, pizza can be a trigger food for some people with IBS. On the other hand, a low FODMAP pizza with a gluten-free crust and low FODMAP toppings may be a suitable option for people with IBS. Toppings such as cooked vegetables, chicken, and hard cheese can help the pizza digest more easily and reduce the likelihood of symptoms.
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Is mozzarella low in FODMAPs?
Mozzarella cheese is generally regarded as low FODMAP and should be tolerated in moderation. To avoid potential trigger foods, choosing high-quality, low-lactose cheese is important. If you are unsure whether mozzarella suits your specific needs, speak with a healthcare professional or registered dietitian.
Is pizza a food that causes inflammation?
Traditional pizzas made with refined flour, processed meats, and high-fat cheese can be high in saturated fat and processed carbohydrates, contributing to body inflammation. On the other hand, a homemade pizza made with fresh, whole ingredients and healthier fats like olive oil can be a healthier option that is less likely to cause inflammation.
Is mozzarella cheese suitable for a paleo diet?
Mozzarella cheese is not paleo-friendly because it is a dairy product and is prohibited on the paleo diet. However, there are a few exceptions.