12 Gut-Smart Tailgate Food Hacks for Game Day

Tailgate food is not known for being light. Pizza. Wings. Burgers. Nachos. Deep-fried everything. Dips on dips on dips. It’s part of the fun – but when game-day food starts piling on, your digestive system may find itself working overtime.

The good news? You don’t have to swap the nachos for a veggie tray (unless you want to). A few gut-smart game-day hacks can help you add more fiber, fermented foods and variety to your tailgate spread while still eating like, well, you’re tailgating.

Here’s your game plan.

Don’t arrive hangry. Have a small snack with protein and fiber before kickoff. Showing up starving is how “I’ll have a few wings” becomes a competitive eating event.

Build your plate before grazing. Tailgates are designed for the 52-bite meal you never realized you ate. Instead of hovering over the snack table, make a plate, enjoy it, then decide if you actually want seconds.

Make your dip do more. Blend white beans into buffalo chicken dip and Greek yogurt into ranch or bring guacamole for extra protein, fiber or healthy fats without sacrificing the good stuff.

Rinse those chili beans. Drain and thoroughly rinse canned beans before adding them to chili. This can wash away some of the gas-producing carbohydrates that have moved into the liquid. Forget to rinse? Call BeanAssist off the bench to silence those beans and keep your gut calm.* 

Put potato salad on the menu. Cooking and cooling potatoes increases resistant starch, which can serve as fuel for beneficial gut microbes. This carby side dish finally has a wellness angle.

Give burgers a fiber sidekick. Mix mushrooms, lentils or mashed beans into burger patties. It’s still a burger, just one with more going for it. It also helps keep burgers moist – and stretches pricy ingredients (a big win in this economy). 

Pickles are more than a garnish. Add fermented pickles to burgers or sauerkraut to brats for tangy flavor and fermented-food variety. If live cultures are what you’re after, check the label to make sure your pick contains them. Prefer a less pungent way to get your probiotics? SubCulture™ Probiotic for Daily Gut Health is the everyday MVP. 

Make nachos a team sport. Instead of stopping at chips and cheese, layer on black beans, salsa, avocado, chopped lettuce, olives and jalapeños. Every chip still gets to be a nacho – there’s just more happening upstairs. Who couldn’t use extra fiber? 

Rethink your dairy strategy. Dairy tends to dominate game-day food. Naturally lower-lactose aged cheeses such as cheddar, Swiss and Parmesan – or lactose-free swaps – can make queso, burgers and dips more approachable for people sensitive to lactose. Just in case, draft DairyAssist® Chewables and keep them around on game day.  

Alternate your beverages. Put water between the sodas, cocktails or beers. Bonus points for bringing a giant emotional-support water bottle in your team’s colors. A hydrated gut is a happy gut. 

Take the halftime lap. A 10- to 15-minute walk after eating is an easy way to get moving instead of spending four straight hours in a folding chair or a cramped stadium seat. Your digestion, circulation and especially your back will thank you. 

Plan your game-day lineup. The food is part of the experience, so we’ll never tell you to skip your favorites when your team is playing. Instead, get to know your opponents – dairy, gluten, beans, big meals, whatever – then go on the offense early. Pick the enzyme that pairs with your problem food, and you’ll be able to focus on the game, not your gut.*