72-Hour Ferment Low FODMAP Pizza
This 72-Hour Ferment Low FODMAP Pizza is just one of our many pizza doughs. It is based on King Arthur Unbleached Bread Flour, which has a 12.7% protein content and is made from U.S. grown hard red wheat. This pizza dough is not gluten-free, but the low FODMAP diet is not a gluten-free diet (see more below). This pizza dough recipe uses baker's yeast and a long, 3-day fermentation period during which the fructans in the wheat-based dough are reduced. For a true sourdough approach, please see our Low FODMAP Sourdough Pizza.
Low FODMAP Serving Size Info: Makes 3, approximately 11-inch (28 cm) pizzas; approx. 9 servings BUT the right serving size for YOU can only be determined BY YOU.
Ingredients:
Pizza Dough:
- 500 grams (3 ½ cups) unbleached 12.7% protein bread flour, such as King Arthur Bread Flour, plus extra
- 2 teaspoons salt
- ¼ teaspoon instant yeast
- 1 ½ cups (360 ml) warm water, 120°F to 125°F (48°C to 52°C)
- Semolina, medium-grind cornmeal or extra flour
Sauce & Toppings:
- 1 ½ cups (360 ml) Low FODMAP Pizza Sauce or low FODMAP marinara
- 12- ounces (340 g) shredded or thinly sliced low-moisture mozzarella
- Low FODMAP pepperoni
- Sautéed red or green peppers or oyster mushrooms
- Other low FODMAP toppings
- Fresh basil leaves; optional - to be added before or after baking
Preparation:
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For Making By Hand: Whisk together the 500 g of flour, salt and instant yeast in a large bowl to aerate and combine. Add the warm water and begin to stir together with a sturdy wooden spoon until a wet dough forms, then beat vigorously until mixture looks like a firm, somewhat moist batter with a little elasticity.
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For Making With A Stand Mixer: Place the 500 g of flour, salt and instant yeast in stand mixer bowl fitted with flat paddle or dough hook attachment and mix on low to aerate and combine. Add the warm water and mix on low-medium speed until a wet dough forms, then turn speed up to medium to medium-high and beat until mixture looks like a firm, somewhat moist batter with a little elasticity.
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Very lightly coat a bowl or container with olive oil, scrape the dough into the receptacle and turn the dough around to coat with oil. Seal the bowl with plastic wrap, or snap on a cover to the container.
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Let sit at warm room temperature for 2 hours then unmold onto work surface. The dough will be quite elastic. Divide into three equal pieces, forming each into a smooth ball, creating domed tops and tucking edges underneath. Place each ball in an individual containers or one large container, either way allowing room for dough balls to expand. Very lightly coat with oil, seal container (s) and refrigerate for 72-hours.
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Remove from refrigerator at least 2 hours before cooking pizzas, leaving covered. Meanwhile, prep your sauce and toppings, which should be room temperature, or at least not cold.
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Position rack in the hottest area of your oven. Place baking steel on rack. Preheat oven to 500°F (260°C) and allow baking steel to preheat for 1 full hour. One. Full. Hour.
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One at a time, press your dough balls out on your floured surface into discs about 10 to 11-inches (25 cm to 28 cm) around. You can also use a rolling pin, if you like, but it isn't necessary nor is it preferable. Keep everything lightly floured and keep moving the dough around to prevent sticking. Dust your peel with semolina or more flour, transfer one of the raw pizza discs to the peel, add your toppings and get it into the oven ASAP. Bake for about 8 to 10 minutes or until cheese is melted and bubbly (or toppings are “done”) and crust has some nice char marks. Serve immediately. Repeat with remaining dough balls.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Canned Tomatoes: Monash University has lab tested canned tomatoes and they are low FODMAP at 92 g or 3.2-ounces, which they say is about 3/5 of a cup. Moderate FODMAPs kick in at about 3/4 cup or 115 g, at which point fructose can become an issue.
• Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
• Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
• Yeast: Yeast – fresh, dry and instant – are all low FODMAP.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.