Next Saturday, it’s game on! Whether you’re cheering for the Sydney Swans or the Brisbane Lions, one thing’s for sure—the AFL Grand Final is just as much about the food as it is the footy. Did you know that fans at the MCG will devour over 20,000 Four’n Twenty pies and 35,000 buckets of hot chips? While it’s tempting to tuck into a classic footy spread, for those of us with IBS or sensitive guts, that combo can be a recipe for disaster.

But don’t worry! We’ve got your back with a gut-friendly game plan to keep you in the match and out of the bathroom, so you can focus on the footy action—without your gut keeping you on the sidelines.

Game day strategy: Low fodmap, high score

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.

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.

A grand final to remember

The AFL Grand Final is a celebration – of sport, of 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.