Who says pizza night can't be good for your gut? Your outdoor pizza gatherings can be both a hit with friends and family, as well as a digestive wellness win. The sizzle of fresh toppings on a hot crust doesn't have to end with that all-too-familiar bloated feeling or digestive discomfort that many pizza lovers know too well.
According to recent studies, almost two-thirds of Americans deal with gut issues, and are unaware of how to improve them. But with a few smart ingredient swaps and preparation methods, you can host an amazing pizza night that's actually gut-friendly.
Read on and learn how to make your next outdoor pizza night both enjoyable and digestive-friendly.
Choose your base wisely
The foundation of any pizza starts with the crustso selecting the right pizza dough recipe is crucial. Research indicates that wheat, despite being widely consumed, is controversially considered as one of the top ingredients that cause bloating. Thus, instead of consuming traditional wheat-based pizza dough, switching to alternative flour options can make a significant difference in how your body processes the meal.
Sourdough pizza bases are an excellent choice because the fermentation process breaks down gluten proteins and creates beneficial compounds. Studies have shown that sourdough fermentation has a 16% higher protein digestibility, making it easier for your gut to digest. Cauliflower crusts have also gained popularity. They're naturally low in fermentable carbohydrates and provide additional fiber, which supports healthy gut bacteria.
While switching to gut-friendly pizza dough bases can help with occasional discomfort, some people might find they're still sensitive to certain ingredients or experience ongoing digestive issues. Suppose over-the-counter remedies and simple dietary changes aren't providing relief. In that case, you can explore digestive health solutions through functional medicine, which focuses on looking beyond surface symptoms to identify and address root causes.
Top your pizza with probiotic-rich ingredients
Your topping choices can transform an ordinary pizza into a gut-health powerhouse. While traditional pizza toppings like pepperoni and extra cheese might taste great, they can be heavy on your digestive system. The good news is there's a world of flavorful, gut-friendly alternatives that can make your favorite pizza both delicious and easier to digest.
Consider these probiotic-rich and gut-supporting toppings that add both flavor and benefits:
- Fermented vegetables (kimchi, sauerkraut)
- Greek olives
- Artichoke hearts
- Raw honey (a light drizzle)
- Fresh herbs like oregano and basil
With the versatility of these toppings, you can mix and match them to create unique combinations that suit your taste buds while nurturing your gut microbiome. For instance, try pairing fermented vegetables with fresh herbs for a bright, complex flavor profile, or combine artichoke hearts with olives for a Mediterranean-inspired twist.
Watch out for your cheese selection
While cheese is a pizza staple, choosing the right varieties can make a huge difference in how your body responds to your meal. With approximately 68% of the world's population experiencing some degree of lactose intolerance, being mindful about cheese selection isn't just a preference but often a necessity.
The good news? You don't have to skip cheese altogether. Aged cheeses like parmesan and pecorino are naturally lower in lactose due to their aging process. During aging, most of the lactose breaks down, making these cheeses easier on your digestive system. That's why many people who typically avoid dairy can still enjoy a sprinkle of aged parmesan on their pizza without discomfort.
Goat cheese offers another delicious alternative. Its unique protein structure and natural composition make it gentler on your digestive system than traditional cow's milk cheese. The proteins in goat cheese create smaller, softer curds in your stomach, allowing your body to process them with less effort.
Want to experiment? Try a blend of these gut-friendly cheeses. A light sprinkle of aged parmesan combined with small dollops of goat cheese can create a sophisticated flavor profile while keeping your gut happy. Remember, with cheese, sometimes less is more – you'll often find that a smaller amount of high–quality, aged cheese provides more flavor than a heavy layer of standard mozzarella.
Add anti-inflammatory herbs and spices
Herbs and spices do more than just enhance flavor. They're powerful allies for gut health that can transform your homemade pizza from a simple comfort food into a digestive-friendly feast. The right combination of herbs can help soothe your digestive system while creating an explosion of flavors that'll make your taste buds dance.
Try these gut-supporting powerhouses:
- Oregano (contains natural antimicrobial compounds)
- Basil (helps reduce bloating)
- Fragrant thyme (supports healthy gut bacteria)
- Aromatic rosemary (aids digestion)
- Fresh garlic (has prebiotic properties)
For the best results, use fresh herbs whenever possible. They not only pack more flavor but also contain higher levels of beneficial compounds than their dried counterparts.
Pro tip: Add some herbs at different stages of cooking. Sprinkle hardier herbs like oregano and thyme before baking, then finish with delicate ones like fresh basil right after your pizza comes off the heat. This method preserves their beneficial properties while creating layers of flavor.
Temperature matters
Your outdoor pizza’s cooking temperature plays a bigger role in digestion than you might think. While it's tempting to crank up the heat for that perfect crispy crust, extremely high temperatures can create compounds that are harder for your gut to process. Instead of maxing out your pizza oven, aim for a sweet spot between 650-750°F. This range is ideal for achieving that coveted crispy-chewy crust while keeping your ingredients digestible and nutritious.
Apply mindful eating practices
The way you eat your pizza can be just as important as what's on it. Mindful eating is a practical approach to enjoying this comfort food while supporting better digestion. During your pizza night:
- Take smaller bites to make the experience last longer
- Chew thoroughly to help break down the food and aid digestion
- Create a relaxed environment free from distractions
- Listen to your body's fullness cues and avoid overfilling your plate
Remember, pizza night should be enjoyable, not rushed. Taking time to savor each bite gives your body the chance to process food more efficiently.
Think about proper hydration and digestion
Proper hydration is your digestive system's best friend, especially during pizza night. Start by drinking water about 30 minutes before your meal - this helps prepare your digestive system for what's coming. Keep water readily available throughout the meal, but avoid large amounts while eating as this can dilute digestive enzymes.
Create a balanced meal
While pizza is the star of the show, including gut-friendly sides can enhance the overall digestive experience. Consider these fresh additions to your homemade pizza night spread:
- Mixed green salad with apple cider vinegar dressing
- Grilled vegetables with olive oil
- Probiotic-rich pickled vegetables
- Fresh fruit for dessert
With these sides, you're not just creating a more balanced meal. You're building a feast that supports your digestive system while delighting your taste buds.
Wrapping up
Your outdoor pizza nights can be both a culinary adventure and a gut-friendly experience. By making thoughtful choices about ingredients, cooking methods, and eating practices, you're not just creating delicious pizzas - you're supporting your digestive health. Remember that small changes in preparation and ingredients can make a significant difference in how you feel after the meal.
References:
- “Two-Thirds of Americans Are Living with Gut Issues, Unaware of the Health Consequences”, Source:https://www.prnewswire.com/news-releases/two-thirds-of-americans-are-living-with-gut-issues-unaware-of-the-health-consequences-301833342.html
- “13 Foods That Cause Bloating and What You Should Eat Instead”, Source:https://www.healthline.com/nutrition/13-foods-that-cause-bloating#wheat
- “Exploring the Nutritional Impact of Sourdough Fermentation: Its Mechanisms and Functional Potential”, Source:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11172170/
- “Lactose intolerance: What you need to know”, Source:https://www.medicalnewstoday.com/articles/180120