Short walks and breaks from prolonged sitting can enhance digestion, metabolic control, and cardiovascular well-being.
In recent months, the "fart walk" has gained popularity as a simple post-meal walking practice that claims to support digestion, regulate blood sugar, and reduce gas. As more people seek low-effort health habits, this trend is gaining traction. Medical experts weigh in on what it really offers.
The terminology may be new, but the concept isn't. Doctors have long suggested walks after meals for better digestion. Post-dinner "night walks" have been a tradition for years.
The term “fart walk” refers to taking a light, leisurely walk immediately after eating, especially dinner. Canadian cookbook author Mairlyn Smith popularized the phrase in a viral TikTok, saying:
"Going for a fart walk after dinner helps you age wonderfully."
Smith suggests that spending around two minutes walking after your meal can help your body “get rid of gas” and improve overall digestion.
Walking after meals stimulates gastrointestinal motility, aiding in the movement of gas and contents through the digestive system. This can alleviate bloating and discomfort.
Engaging in light physical activity, such as walking, after meals can help control blood sugar levels. Research indicates that even a brief walk can significantly aid in glucose regulation.
Regular post-meal walks can improve insulin sensitivity and lower the risk of developing type 2 diabetes. Additionally, they may contribute to overall cardiovascular health.
Start with Short Walks: Begin with 2–5 minute walks after meals.
Gradually Increase Duration: Aim for 10–15 minute walks as your routine becomes established.
Consistency is Key: Incorporate fart walks into your daily routine for optimal benefits.
Dr. Tim Tiutan, an internal medicine physician at New York City's Memorial Sloan Kettering Cancer Centre, endorses the viral “fart walk” trend. “I totally support fart walks,” he said in an Instagram video. “Walking after meals promotes intestinal motility to get rid of gas and prevent constipation. Another benefit of exercise is not only preventing large spikes in blood sugar but also lowering our cancer risk.”
A study published in Diabetes Research and Clinical Practice suggests that engaging in light physical activity immediately after meals can effectively reduce postprandial blood glucose levels. Participants who walked briskly after lunch and dinner experienced significant reductions in blood sugar levels.
What is a fart walk?
A fart walk is a light, leisurely walk taken immediately after eating, especially dinner, to aid digestion and relieve gas.
How long should a fart walk be?
Starting with 2–5 minute walks is recommended, gradually increasing to 10–15 minutes as part of your routine.
Can walking after meals really improve blood sugar?
Yes, even a brief walk after meals can help regulate blood sugar levels by enhancing glucose uptake by muscles.
Are fart walks safe for everyone?
Generally, fart walks are safe for most individuals. However, those with specific health conditions should consult a healthcare professional before starting any new exercise routine.
Buffey, Aidan J., Matthew P. Herring, Christina K. Langley, Alan E. Donnelly, and Brian P. Carson. "The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis." Sports Medicine 52, no. 8 (August 2022): 1765–1787. https://pubmed.ncbi.nlm.nih.gov/35147898/.
Hijikata, Y. "Walking Just After a Meal Seems to Be More Effective for Reducing Postprandial Blood Glucose Levels." Diabetes Research and Clinical Practice 93, no. 2 (2011): 207–211. https://pmc.ncbi.nlm.nih.gov/articles/PMC3119587/.
"Just 2 Minutes of Walking After Eating Can Help Blood Sugar, Study Says." CNN News. Accessed October 8, 2025. https://www.ncbi.nlm.nih.gov/search/research-news/17034.
"Fart Walks Are the Easiest Way to Support Your Health." Food & Wine. Accessed October 8, 2025. https://www.foodandwine.com/fart-walks-mairlyn-smith-11736905.
"Taking a Walk After Eating Can Help with Blood Sugar Control." UCLA Health. Accessed October 8, 2025. https://www.uclahealth.org/news/article/taking-walk-after-eating-can-help-with-blood-sugar-control.
(Rh/Eth/ARC/MSM)