Fart Walk: How Post-Meal Strolls Enhance Health

When a heavy meal leaves you feeling full and maybe a little gassy, consider a physical activity: i.e. heading out for a fart walk. Many of us experience gas after we eat and drink, as well as while walking since the muscle contractions in the abdomen caused by the movement push out trapped gas in the GI tract. And that’s not the only way a 10-minute bout of movement after meals improves health and aids in weight loss. Keep reading to learn why you’ll want to start walking after you eat.

What is a fart walk?

A fart walk is any walk you take after a meal. The name originated on TikTok when Mairlyn Smith, a creator on the platform and self-proclaimed “Queen of Fiber,” posted about her nightly post-dinner walks with her husband. The pair set out for a brief stroll about 60 minutes after their meal to help release excess gas caused by their high-fiber diet, earning it the now-popular moniker. “It’s something that’s going to help you age wonderfully,” Smith says in the video that’s gained nearly half a million views.

And it really is an effective way to push trapped gas out of the GI tract, since muscle contractions that occur when we’re in motion help move along digestion, explains gastroenterologist Niket Sonpal, MD. “Going for a walk after meals is very common in a lot of places,” he says about the habit taken up by those producing gas. “And there’s overall positive benefits.” And those benefits aren’t just for your GI tract – in her video, Smith notes there are perks of fart walks especially applicable to those of us over 40…

What are the health benefits of a fart walk?

1. Stimulates digestion

Dr. Sonpal explains that the motions of walking “contract a lot of the abdominal muscles, which kind of pushes food forward,” through the GI tract. This allows food to move more rapidly out of your stomach and through the intestines, especially if it is difficult to digest. Not only is this key for keeping things in the digestive system moving, but it can also prevent heartburn, “since the acid stays in your stomach for a lesser period of time.”

2. Helps pass gas

“My patients have noticed that walking usually allows for the passage of gas, and some even develop a bowel movement after a walk,” shares Dr. Sonpal. As our abdominal muscles contract, they begin pushing any waste and trapped gas in our bowels out. This can also help ease bloating. And you can do it in just 10 to 15 minutes after a meal, which research shows is the sweet spot for relieving gas, taming bloat and easing abdominal discomfort.

3. Steadies blood sugar

In her video, Smith notes that our risk for diabetes rises after age 40 (and science backs her up!). That’s important because every time we eat, “when the food hits your small intestine, blood sugar goes up, and so do your insulin levels,” explains Dr. Sonpal. But when we start moving, insulin begins pushing blood sugar out of the bloodstream and into muscles, where it can be burned off as fuel instead of getting stored as fat. The effect is so powerful, if you get about 150 minutes of exercise per week (that’s just over a 20-minute walk daily), you’ll lower risk of type 2 diabetes by as much as 58%, suggests research in the journal Advances in Physiology Education.  And separate research in the journal Sports Medicine reveals that as little as 2-5 minutes of walking can keep sugar from spiking.

4. Aids in weight loss

As with any form of exercise, staying consistent with your walks can contribute to weight loss efforts. While a 10-minute daily stroll isn’t going to help you rapidly shed pounds, if you stay consistent, walking for weight loss can add up over time. After all, doing any kind of physical activity burns more calories than nothing at all. In fact, in a study conducted by University of Michigan scientists published in Nutrients, women who took daily slow strolls and got in a calorie burn were better able to use stored fat as fuel, leading them to lose weight in just 15 weeks.

5. Improves mood

“Walking in general is good for your mental health,” says Dr. Sonpal. Plus, to get the mood-boosting perks, a quick walk a few times a day will do the trick. Researchers from Iowa State University published a study in the journal Emotion that found the incidental activity we do daily — like walking as we do chores  — was effective for improving mood. And for folks with bothersome health conditions like irritable bowel syndrome (IBS) and digestive tract issues, studies show that taming stress can make all the difference in our digestive health.

Are there alternatives to a fart walk?

While summer nights with a late sunset are perfect for a post-dinner stroll, cold and dark winter months may make us less inclined to head out for a walk. Dr. Sonpal says you can get the same perks from doing chores around the house, like vacuuming or folding laundry. Any movement you can do after eating will help!

Learn more on how walking can improve your health:

Fitness Pros Reveal How Many Calories You Really Burned While Walking and How to Spike Your Number

Studies Prove Group Walking Is Even Better at Boosting Weight Loss — How Your Health Can Benefit

New Twist on Walking Is Helping Women Lose Weight Faster: What You Need to Know About Rucking

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.