TikTok videos about the benefits of “fart walks” are popping up all over the platform, and experts say the trend is worth trying.
If you’ve been on TikTok lately, you may have seen videos about so-called fart walks — or short walks after a meal — and all the benefits they can provide for digestive health.
Though many of the health and wellness trends that appear on social media aren’t based on real evidence, experts say this is one of the few that are legitimate.
“It looks like those TikTok videos are not wrong at all,” says Thomas Pontinen, M.D., LCP-C, a double-board certified anesthesiologist and interventional pain medicine specialist. “Contrary to the old belief that post-meal physical activity is harmful, recent studies have shown that short walks right after a meal are good for health.”
The term “fart walk” was originally coined by a creator named @mairlynthequeenoffibre, who made a video about how she and her husband go on nightly strolls after dinner to help keep their digestive systems moving.
@mairlynthequeenoffibre The #fartwalk lady is me. I’m mostly on instagram as Mairlyn Smith so I didn’t know i was that cool over here 😂 #fartwalk #fartwalker #farts ##hearthealthy #guthealthy #diabetesawareness #agingwell #aging ♬ original sound - mairlynthequeenoffibre
But many other videos about post-meal walks have also emerged recently, with one creator calling it a low-maintenance, “underrated health hack” that is simple yet effective.
The benefits of a fart walk
After a meal, your blood is loaded with glucose, which is a naturally occurring form of carbohydrate (sugar), Pontinen says. Since too much sugar is bad for us, the body regulates glucose by releasing a hormone called insulin.
“Physical activity boosts glucose uptake in the muscles and helps the cells become more sensitive to insulin,” he explains. “Individuals who lose insulin sensitivity become insulin resistant which can lead to numerous health problems and eventually diabetes.”
Pontinen says blood glucose levels peak 30 to 60 minutes after eating, so when we go for short walks right after a meal, we can facilitate less intense blood glucose spikes due to early insulin sensitization and glucose breakdown.
Walking also stimulates the muscles in the abdomen, which can help to move food through the digestive tract more efficiently, reducing the likelihood of food lingering in the intestines and causing bloating, according to gastroenterologist Andrew Boxer, M.D. This can also help stimulate bowel movements, promote regularity, and prevent constipation.
A systematic review and meta-analysis of randomized controlled trials from 2019 confirmed this, finding that exercise had significant benefits for improving the symptoms of constipation in patients.
And, as the trends name aptly describes, it can help with gas.
“Walking can help to stimulate the passage of gas through your digestive system, relieving bloating and discomfort associated with trapped gas,” Boxer tells Healthnews.
An older yet still relevant study demonstrated that patients with abdominal bloating experienced an improvement in symptoms after physical exercise.
Physical activity, such as walking, also increases blood flow throughout the body, including to your digestive organs, he says. This enhanced blood flow can improve digestion and nutrient absorption.
It can also help relieve stress.
“Stress can contribute to digestive issues and exacerbate symptoms such as bloating and gas,” Boxer explains. “Taking a leisurely walk after dinner can help to reduce stress levels, promoting relaxation and potentially improving digestion.”
How to start a fart walk routine
If you’re interested in starting a nightly fart walk routine, Boxer recommends starting small, especially if you’re not accustomed to walking each day.
Set aside a dedicated time to walk, perhaps after lunch or dinner, and start with as little as just 10 minutes.
@higherupwellness ♬ original sound - HigherUpWellness
“Choose scenic routes, parks, or nature trails for your walks to make the experience more enjoyable,” Boxer says. “Consider walking with a friend, family member, or pet to add social interaction and motivation.”
And don’t forget to drink plenty of water before, during, and after your walks to stay hydrated, especially if you're walking for longer durations or in hot weather. Adequate hydration also supports proper digestion and overall health, Boxer says.
Fart walks aren’t for everyone
If you’re starting a nightly walk routine for the first time, it’s important to listen to your body.
Boxer recommends paying attention to how your body feels during and after walking and adjusting your pace or duration if you experience any discomfort.
“It's essential to listen to your body's signals and avoid overexertion,” he says.
Some people may experience stomach ache, fatigue, or discomfort when walking right after eating, so fart walks might not be right for these individuals, Pontinen explains. This is completely fine, he says, and people should be attentive to the signals the body gives.
“Some individuals will need to wait a little longer after eating before they go for a walk,” Pontinen says. “But for the rest of the public, short walks, or what the trend called fart walks, can help control blood sugar levels optimally and contribute to a healthy lifestyle and weight management.”
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