Gut-Friendly Brussels Sprout Pizza (No Yeast, No Bloat!)

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A light, delicious pizza you can enjoy—even with a sensitive tummy.

A delightfully delicious, light pizza featuring one of my personal favorites—Brussels sprouts. This recipe is not only quick (ready in under 30 minutes), but it's also easy on digestion, thanks to a yeast-free chapati-style dough.

If you've been avoiding pizza because of bloating, gas, or constipation, this version may be a welcome alternative. Digestive discomfort can arise from many causes, but one common thread is a depletion of friendly gut microbiome.

When digestive symptoms become chronic, they may also signal an overgrowth of Candida albicans—a naturally occurring yeast in the body. While usually harmless, Candida can overpopulate when gut bacteria are out of balance, especially in diets high in sugar, bread, pizza dough, beer, and other yeast-promoting foods.

Now, you may be thinking: But don’t Brussels sprouts cause gas too?
True—they can for some people. However, the cooking process helps reduce their gas-producing qualities, especially when they're lightly sautéed, roasted or cooked in this pizza. And as always, diet plays a key role in digestion. Limiting or avoiding yeast, sugar, and heavily processed foods can make a big difference in how your body responds to natural fibers like those in Brussels sprouts.

There’s no need to eliminate other naturally gas-producing foods like beans or lentils either—what often needs attention is the strength and integrity of your digestion. When your digestive system is supported and balanced with thriving colonies of gut microbiome living harmoniously with Candida albicans, it can handle these foods with much more ease.

You don’t need to avoid pizza forever—but a short break from the standard pizza crust, along with supportive practices like taking probiotics and eating cooked foods you can digest, can help rebalance your gut microbiome.

This pizza skips the yeast and uses a simple dough that's light, thin, and easy to digest. If you're someone who loves a crisp crust and wants to enjoy pizza again—without the uncomfortable side effects—this recipe is for you.

Brussels sprouts, Spinach, Pesto, Goat Cheese Chapati Pizza. Yeast in pizza dough can aggravate the gut after a while, and an accumulation of yeast in the gut competes with your friendly bacteria causing bloating, gas, constipation, and other digestive issues.

Brussels Sprouts Chapati Pizza

Yield: One 10-inch thin crust chapati pizza
Prep Time: 20 minutes
Cook Time: 12 minutes

INGREDIENTS

CHAPATI DOUGH - 5 minutes with kneading

2/3 cup all-purpose einkorn flour, or all-purpose flour (90 grams)
2 Tablespoons plus 2 tsps water (40 grams/40 mL)
1 tsp olive oil

PESTO - 10 minutes

1 cup basil leaves, stemmed
⅓ cup or pine nuts or cashews
⅓ cup olive oil
Pinch of salt

There will be extra pesto for another pizza.

TOPPINGS

4 Brussels sprouts
1/4 medium zucchini cut 1/8 inch rounds
1 handfulof spinach
50 grams goat cheese or omit and top with toasted *pine nuts instead.

INSTRUCTIONS

1. Preheat oven to 350°F / 188°C before making dough and pesto.

2. Make dough, combining flour, salt, water, and olive oil. Combine all together, and knead the dough. Set aside covered with a damp towel.

3. Cut the vegetables thinly, separated into 3 bowls, and coat with olive oil.

4. Make basil pesto- in a food processor, pulse basil and pine nuts or cashews in a food processor until coarse, then add olive oil and salt and pulse a few times more.

5. Roll out the dough on flour-dusted parchment paper, then transfer onto a cookie sheet.

6. Spread pesto on the chapati and top with vegetables, then with cheese.

7. Bake for 10-12 minutes or until edges of chapati are light golden brown.

   Drizzle with a bit of olive oil right before serving.

Enjoy!

*Pine nuts, as well as almonds are two of the lightest nuts. In an Ayurvedic detox, minimizing fat intake would be advisable for some, but eliminating them all together is not ideal. Yes, do not consume bad fats, but the body needs fat, the good kind that is, like the ones in nuts and seeds, olive oil and ghee. If you’re looking to have pizza while on your fall or spring detox, check out this detox pizza recipe.