No, Really—You Need to Start Going on Fart Walks ASAP

You didn't read that wrong; fart walks have taken social media by storm thanks to Canadian cookbook author Mairlyn Smith, who coined the term in a TikTok video to describe the walk she takes with her husband after dinner to relieve gas and promote stable blood sugar. 

But as funny as it sounds, there's real science behind why fart walks are so effective. We spoke with a gut health dietitian and personal trainer to break down what makes fart walks surprisingly beneficial (and how to make them part of your daily gut health routine). Here's what they had to say about the new walking trend.

Why walking is good for digestion

"Movement aids digestion by stimulating movement in the stomach and intestines, which helps move food through more quickly," says Tara De Leon, a master personal trainer with Edgewater Fitness in Maryland. Since gas is a byproduct of digestion, walking helps clear it.

How, exactly? You might be wondering. "When you go for a stroll, it encourages more efficient movement of both food and gas through a process called peristalsis—the wave-like contractions in your gut," explains Marlee Hamilton, RD, a registered dietitian with Ignite Nutrition in Canada. Plus, "it helps break up larger gas pockets into smaller ones that are easier to release," she adds.

And that's not all. "Walking can help improve circulation throughout the body," Hamilton says. "This includes circulation of blood to our digestive organs, which ultimately supports overall digestion."

Hamilton also says that going for a stroll after a meal often involves being out in nature, breathing fresh air, and taking some 'me time.' "This gets your body into a more relaxed, 'rest and digest' mode, especially if you're taking deep breaths and keeping a steady pace," she explains. This is key, as stress and tension can worsen digestive symptoms like bloating and abdominal pain.¹

But, using exercise to clear gas isn't just hearsay. A study published in the American Journal of Gastroenterology found that mild physical activity promotes intestinal gas clearance and reduces symptoms in people experiencing bloating.²

And there's more support for this finding. One study showed evidence that walking for 10 to 15 minutes after each meal helped reduce gastrointestinal symptoms like gas, bloating, and abdominal discomfort just as effectively as prokinetics (medications that help your digestive system move things along).³

But what about other methods to clear gas (like lying down or stretching)? Hamilton explains that posture plays a big role in why walking can be so good for clearing gas. "When you're walking upright, there's less pressure on your abdomen compared to curling up in bed or sitting." In other words? While doing stretches or yoga poses to help with gas can help, you may find walking a more effective option.

So, fart walks aren't just a fad—they're actually a good, science-backed strategy to reduce gas and bloating. However, their benefits don't stop at digestion. De Leon notes that going for a 10-minute walk can help stabilize blood sugar levels and minimize blood sugar spikes,⁴ boost your mood,⁵ give you energy, and reduce stress. And if you go for a walk with someone else? It can be a great way to strengthen relationships and foster connection.⁶ 

How to go on a fart walk

Did that convince you to start going on fart walks of your own? Well, here's just how to get started. While you can go for a walk immediately after a meal, De Leon recommends waiting 30 to 60 minutes if you've eaten a large meal or a meal high in fat, especially if you're going to be walking at a faster pace.

If you're just getting started with walking after meals, start slow. De Leon notes that you'll see plenty of benefits after just a ten-minute walk. Keep a steady, even pace, and ensure you're breathing deeply. (FYI, diaphragmatic breathing, where you breathe into your belly, has been shown to reduce gastrointestinal symptoms like bloating).⁷ 

Once you get more comfortable with a post-meal walk, you can think about increasing the length of time you're strolling. "Most of us are pretty sedentary, so stretching it to 30 minutes is great," says De Leon. But always keep in mind that it's essential to listen to your body and adjust your physical activity to what is comfortable for you.

When to see a healthcare provider

It's important to note that for people with certain underlying health conditions, a fart walk may not be enough to relive gas, and can even make symptoms worse. For example, "Some people have pelvic floor dysfunction, which may cause them to struggle with passing gas effectively," says Hamilton.⁸ "Even if they can move the gas through the intestines by walking, it may get 'stuck' in the rectum if the pelvic floor muscles are too tight or poorly coordinated." If you suspect you have pelvic floor dysfunction, Hamilton recommends working with a pelvic floor physiotherapist to address the underlying muscle dysfunction.

However, seeing a healthcare provider is also a good idea even if you don't have an underlying diagnosis, but are experiencing symptoms. "If gas pain is persistent and severe or comes on very suddenly, it's best to get it checked out," Hamilton advises. While everyone experiences gas from time to time, having gas that severely interferes with your daily activities can signal an underlying concern.

Hamilton adds that if you experience red flag symptoms like blood in your poop, unintentional weight loss, or persistent diarrhea, it could be a sign of something more serious going on. And if walking also happens to worsen your symptoms or causes dizziness and shortness of breath, seeing your healthcare provider is a good idea. They can help identify and address all of your underlying symptoms, order tests to figure out a diagnosis, and recommend treatment options if you may need them.

The bottom line

So yes, fart walks may sound silly. But behind the cheeky name is a seriously effective habit that can support digestion, ease bloating, and even boost your mood and energy. A quick post-meal stroll could be the simplest (and most underrated) addition to your gut health routine. Bottom line? If you're not fart walking yet, it might be time to lace up and let nature (and your gut) take its course.