Low FODMAP Game Day Guide: food & drink swaps for the grand final!

It’s finals season across Australia - from the AFL to the NRL decider, Super Netball finals and A-League playoffs. If you’re a sports fan, your mind is already circling food, drinks and the traditions that go with big game days. But for those of us with sensitive guts, what feels like a celebration can easily turn into discomfort (and/or disaster!).

That’s why we’ve updated our Gut-Friendly Game Plan for 2025: with fresh data, new product options and smart swaps so you can enjoy the food, the energy, and the atmosphere of grand final day without worrying about pain, bloating or bathroom emergencies.

ps. Did you know that fans at the MCG this weekend will devour over 20,000 Four’n Twenty pies and 35,000 buckets of hot chips?

The pre-game warmup: know your triggers

Just like the players need a solid warm-up, so does your gut! Before diving into grand final day festivities, take a moment to remind yourself of the usual culprits that might leave you running to the bathroom before halftime. No, you don’t have to know your EXACT triggers before game day arrives but you do need to think about foods that are red flags. Common high fodmap offenders at many sports day celebrations include:

• Onion and garlic (hello, BBQ sauces and dips!)

• Bread rolls (most commercial varieties contain fructans)

• Dips & dairy (like that ooey-gooey, irresistible soft-cheese platter)

• Beer (a double-whammy for bloating and discomfort)

But don't stress. We’ve got plenty of low fodmap alternatives to keep you in the game without sacrificing the fun.

Low FODMAP food & drink swaps that still feel like game day classics

Here’s a winning low fodmap game plan that will let you cheer on your team while keeping your gut in check. Whether you’re hosting or attending a Grand Final BBQ, these swaps and tips will make sure you can enjoy the day without paying for it later.

1. Low fodmap meat pies
It wouldn’t be an AFL Grand Final without Australia’s favourite footy snack: the humble meat pie. But don’t expect to go to your local grocery and buy a pack. You can make low fodmap versions. Look for gluten-free pastry and stick to mince that hasn’t been loaded with garlic or onion. A quick homemade gravy made with gluten-free stock and cornstarch will keep your taste buds happy without the bloating. I know, I know. You want to EAT the pie without necessarily making it. But I’ve been through the frozen section at Woolies and nada, zip, zilch. Every option had onion + garlic (along with all sorts of colours, flavours and additives!). The closest low fodmap option I could find is the beef pie from Gluten Free 4 U. But if you do find a low FODMAP meat pie at Coles/Woolies, then do us ALL a favour and email me ASAP so I can share it with everyone! (flora@noisyguts.net)

2. Beer – keep it low!

Beer might be the go-to footy drink, but the recommended low fodmap serving size for traditional wheat beer is 375ml. That’s one can. If you’re looking for low fodmap beer, popular choices include Heineken 0.0, Estrella Daura and Budweiser Freedom – all barley and wheat-free. But given that beer often leads to bloating and discomfort, you may need a backup option. To ensure you stay hydrated for the full four quarters, make sure you’ve got plenty of access to sparkling water.

3. Finger food favourites
Snacks are a key part of any Grand Final day, and you don’t have to miss out. Replace store-bought dips with high fodmap ingredients for our low fodmap hummus dip. We’ve got 4 different hummus recipes for you to try. Check out the recipes here 👉🏽 Enjoy these with corn chips, carrot sticks and/or cucumber slices are perfect for dipping.

4. A winning cheese platter
Cheese is often seen as a no-go zone for those with gut issues, but many hard cheeses are actually low fodmap! Cheddar, brie, and camembert in small quantities can be enjoyed safely. Pair these with gluten-free crackers and some fresh fruit/veggies for a platter that’ll make everyone happy, gut or no gut issues. If you’re not sure which cheese to go for, a general rule of thumb is to avoid any cheese that looks like you can stick your thumb into!

5. Low fodmap snaggers on the BBQ
If a BBQ is part of your Grand Final ritual, you can still enjoy a snag or two. Look for sausages that are free from fillers like breadcrumbs and high fodmap seasonings. Opt for plain beef or chicken sausages, and enjoy them in gluten-free buns with fodmap friendly sauces like tomato sauce (without garlic or onion). But if you’re buying, remember to check the ingredient labels forensically. Most options I found in the meat section at Woolies contained either roast garlic, minced garlic, pea fibre or dehydrated onion. Perhaps try your local butcher for more gut-friendly options.

Gut health coaching tips

Preparation is key – just like sports teams spend months training, you can spend a bit of time prepping for a gut-friendly Grand Final day. Here are some quick tips to make the day smooth sailing:

• Eat before the party: If you know there won’t be many low fodmap options, have a filling, gut-friendly meal beforehand to avoid temptation. That way, you can enjoy a small portion of your favourites without overindulging.

• Bring your own snacks: It’s a game day! Just like the players have backup plans, so should you. Bringing along your own low fodmap snacks, like our favourite low fodmap protein balls or some homemade treats, will keep you satisfied and safe. And don’t be afraid to bring a share plate. With so many low fodmap recipes in our free library, you’ll find something that will wow your teammates.

• Don’t skip your supplements: If you’ve got your gut health routine down pat, make sure you don’t forget them on the big day. Whether it’s lactaze enzymes or your daily dose of Superflora, keeping your gut in check starts before the whistle blows. Don’t change your routine too much on game day. Stick to what works!

Extra time: recovery tips

Let’s face it – no one’s perfect, and sometimes the excitement of the game (or a cheeky extra sausage) can mean your gut takes a hit. Here’s how to manage post-Grand Final day if your gut is feeling the strain:

• Hydrate: Drinking plenty of water helps flush out any extra fodmaps that might be lingering in your system. Hydration is key to recovering quickly.

• Gentle movement: A light walk the next day can help your digestion get back on track. It’s also a great way to ease any tension if the game didn’t go your way!

• Go easy on your gut: In the days following the Grand Final, focus on eating low fodmap, easily digestible meals. Think grilled chicken, steamed veggies, and a soothing bone broth to help your gut reset. And don’t forget that you can get your gut back on track with your favourite Superflora.

A grand final to remember

Grand Final season is a celebration – of sport, mateship, and of course, food. But if you’ve got IBS or other gut health issues, it doesn’t have to be a day of anxiety and discomfort. With a few clever swaps and a bit of planning, you can enjoy the game just as much as everyone else – without worrying about your gut spoiling the fun.

So this Grand Final, take your gut health off the bench and put it in the game. Your body will thank you, and you’ll have a day to remember for all the right reasons. Good luck!

Blog written by: Noisy Guts co-founder Dr Josephine Muir - long-suffering IBS warrior & St Kilda supporter (and yes, Nasaih was robbed at the Brownlow!).