For football fans, the few weeks have been filled with late-night kick-offs and edge-of-your-seat finishes. But while all eyes have been on the pitch, our digestive systems have been taking a hit behind the scenes. In fact, Google Trends data reveals searches for “How to improve gut health” have risen by +77%* during the competition, suggesting many fans have been red carded by tournament tummytrouble beyond the final whistle.
Whether it’s staying up beyond bedtime to watch a match and extra time, reaching for a takeaway, celebrating with a few extra drinks or feeling every twist and turn of a tense match, major tournaments often throw our usual routines off balance. Individually, these habits are unlikely to have a lasting impact, but together, they can clash like England and Argentina – affecting digestion and the balance of bacteria living in the gut microbiome.
Holly Caske, registered nutritionist at Biomel, the UK’s number one plant-based gut health brand, reveals five reasons why major football tournaments can be tough on your gut – with five simple ways fans can get their gut health back in the game
Caske says: “The gut microbiome – the trillions of bacteria living in our digestive tract – is influenced by many aspects of our lifestyle, including what we eat, how well we sleep and our stress levels. Our usual routines often change during major sporting events, with more alcohol, fewer fibre-rich foods, later nights and irregular meal times. Together, these changes may contribute to bloating, sluggish digestion, constipation, reflux or simply feeling a little ‘off’ after weeks of football festivities.”
1. Match-day nerves affect more than your mind
Ever noticed your stomach churning before kick-off or during a penalty shootout? That’s because your gut and brain are constantly communicating through the gut-brain axis.
When we experience stress, hormones released by the body can influence how quickly food moves through the digestive system. For some people, this may lead to diarrhoea, while others may experience constipation, bloating or abdominal discomfort.
How to help: While you can’t control the score, you can help your gut by managing stress where possible. Getting some fresh air before kick-off, taking a short walk at half-time or practising a few minutes of mindful breathing can all help your body switch out of stress mode and help to ease digestive discomfort.
2. A month of disrupted sleep can upset your microbiome
Whether it’s watching late kick-offs, staying up for extra time, or celebrating a win into the early hours, sleep often suffers during big tournaments. While the occasional late night isn’t likely to cause problems, emerging research suggests that repeatedly disrupting your sleep routine may influence the balance of bacteria living in your gut.”
Poor sleep is also linked with increased cravings for ultra-processed foods and sugary snacks, making it easier to fall into habits that don’t do your gut any favours.
How to help: Don’t underestimate recovery sleep. Even one or two nights of quality sleep after a late match can help your body reset. Returning to a consistent bedtime once the tournament ends can benefit both your gut and overall wellbeing.
3. Alcohol doesn’t just leave you with a hangover
For many supporters, watching football goes hand in hand with a few drinks, but alcohol may disrupt the balance of the gut microbiome while also irritating the lining of the digestive tract. Combined with dehydration and less nutritious foods, this may contribute to bloating, sluggish digestion and changes in bowel habits the following day.
How to help: Just like footballers focus on hydration during a match, fans should too. Alternating alcoholic drinks with water can help maintain hydration and may reduce some of the digestive discomfort associated with a heavy evening.
4. Your match-day buffet might be starving your gut bacteria
Pizza, crisps, burgers and takeaway food may be delicious football staples, but they are not favourites of the microbes that help support digestion. Beneficial gut bacteria rely on fibre from plant foods to thrive. When fibre intake drops and ultra-processed foods increase, those beneficial microbes receive less of the fuel they need.
The average UK adult already falls well below recommended fibre intakes*, so several weekends of match-day indulgence can widen that gap even further.
How to help: Upgrade your match snacks by adding more plant variety. Build a sharing platter with hummus, carrots, cucumber, olives, mixed nuts and fresh fruit – which can all help boost fibre intake while still leaving room for your favourite match-day treats. For a delicious drink which supports gut health while feeling like a treat, Biomel’s Gut Health Shots & Drinks are packed with billions of live active cultures, chicory root fibre, and essential vitamins and minerals to help support digestion, regularity, and immune health – without compromising on taste.
5. Eating at unusual times matters more than people realise
Late-night fixtures often mean meals are pushed later than usual. Like many systems in the body, the gut follows its own internal body clock. While an occasional late meal isn’t a concern, frequently changing your eating schedule may contribute to digestive discomfort in some people.
How to help: Feed your microbes before kick-off. Try to eat a balanced meal before the game starts rather than relying on late-night snacking. Throughout the day, include plenty of fibre-rich foods such as oats, beans, lentils, vegetables, berries and nuts to help nourish your gut microbiome. Biomel’s Prebiotic Gut Health Bars are a great choice as they are packed with 12 grams of fibre, plus essential vitamins and minerals, helping to support everyday gut health and immunity while tasting like a treat.
Caske concludes; “Major sporting tournaments naturally encourage us to relax our routines, and that’s something we should enjoy. The key isn’t avoiding pizza or saying no to a celebratory drink – it’s making sure these habits don’t completely replace the everyday behaviours that support a healthy gut.
“Small actions, such as staying hydrated, getting back into a regular sleep pattern between matches and including more fibre can make a meaningful difference to how your digestive system feels. In many cases, it’s more about what you add to your diet than what you take away – think extra fibre, a greater variety of plant foods and live cultures where appropriate.”
So, as football fever reaches its climax, supporting your gut doesn’t mean missing out on the fun. By making a few small adjustments around match days, fans can enjoy every goal without leaving their microbiome on the losing side.
- About the Author
- Latest Posts
Our Editorial Team are writers and experts in their field. Their views and opinions may not always be the views of Wellbeing Magazine. If you are under the direction of medical supervision please speak to your doctor or therapist before following the advice and recommendations in these articles.
