Do ‘Fart Walks’ Actually Do Anything?
The fart walk, or taking a walk after eating, went viral last year undeniably because of its name – but also because of its supposed help with digestion and regulating blood sugar. Is there anything to it?
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The internet goes nuts for out-of-the-ordinary health advice, especially when it’s a little bit weird. Last year, cookbook author Marilyn Smith posted an Instagram video about her “fart walk” ritual: After dinner, she and her husband go for walks to pass gas that accumulates during digestion, especially after eating high-fiber foods. Smith also lists other benefits of walking after eating, like regulating blood sugar levels and thus lowering the risk of developing type 2 diabetes.
She really sells the “fart walk” idea — who wouldn’t want to lower their disease risk while also getting all their post-meal gas out before settling in for the night? The trend is so popular that NPR did an episode about it last month, and Smith’s post is garnering new comments daily. If you’re wondering whether the “fart walk” is legit, here’s what registered dietitians have to say about what happens when you go for a walk after eating.
What’s the science behind a “fart walk?”
“Walking after you eat gets things moving in your gut,” says Kristin Draayer, MS, RDN, a dietitian in Kalamazoo, MI. “The gentle movement stimulates the digestive system and encourages things to move along smoothly,” she says. Research shows that engaging in a short walk (or a short bout of any kind of physical activity) can reduce post-meal gas and bloating.
Smith is also right about the fact that a post-meal walk can help regulate blood sugar. Research shows that walking or engaging in other physical activity as soon as possible after a meal helps reduce blood glucose levels, because some of the glucose that enters your bloodstream after being digested gets shuttled immediately to the muscles that are at work.
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Are there any other benefits to a “fart walk?”
Simply put: Walking after eating increases your overall physical activity for the day, which is a good thing (unless a medical provider has advised you to limit physical activity for some reason). The Centers for Disease Control and Prevention (CDC) recommend that adults get at least 150 minutes of moderate activity (like walking) or 75 minutes of vigorous activity (like running or a HIIT class) every week. Going on just a 10-minute walk every night after dinner gets you nearly halfway to this goal.
Even though it’s relatively low-intensity, walking has been linked to so many health benefits, including lowered blood pressure and cholesterol, better mood, increased energy and reduced risk of heart disease, depression and dementia. None of these benefits are specific to post-meal walks, but they apply to “fart walks” just the same.
Are there any downsides to a “fart walk?”
“There can be some downsides to a ‘fart walk’ if you tend to eat larger meals,” says Alyssa Smolen, MS RDN CDN, a media and community dietitian, Essex County, NJ. “Walking at a fast pace or doing heavy aerobic exercises like jumping jacks after eating can lead to discomfort or cramps, so people should be mindful of their bodies.” That doesn’t mean you need to lay down on the couch after a huge meal and wait to feel better, though — if you’re feeling really stuffed, a short, slow walk or some gentle stretching can support digestion and help you feel better faster.
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Are there any alternatives to a “fart walk?”
If a “fart walk” isn’t in the cards one night — maybe it’s freezing, or raining, or you’re in an area that you don’t feel comfortable walking around — there are other options. “Gentle yoga poses or stretching can also help with digestion and gas relief,” Draayer says.
For something a bit more active, Smolen says that you could try squats or marching in place in front of the TV for a few minutes. Even household chores like vacuuming, folding laundry or doing the dishes count as physical activity and can net some of the same benefits as a “fart walk.”
Bottom Line: This trend is legit. Even though the name is silly, a “fart walk” is a science-backed way to support your digestion and blood sugar after eating, and walking comes with a whole host of additional health benefits. If you’re up for an after-dinner walk, go for it. And if not, try doing something active in the house for a few minutes after you eat.
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