What is ‘Fart Walk,’ the new gut health hack that is going viral?

Interestingly, studies show that walking after meals can help reduce post-meal blood sugar spikes — a simple but effective habit, especially beneficial for people with prediabetes or insulin resistance

Published May 05, 2025 | 8:00 AM ⚊ Updated May 05, 2025 | 8:00 AM

Synopsis: Coined by Canadian cookbook author Mairlyn Smith, the term “fart walk” describes a short post-meal stroll to ease digestion and reduce bloating. Popularised on TikTok, the trend humorously highlights a practice long rooted in global traditions, including India’s. Smith began these walks with her husband after fibre-heavy dinners — blending wellness with a touch of humor

A few years ago, if you said you were going for a “fart walk,” people might have laughed, gagged, or raised an eyebrow. But in 2025, it’s a full-blown wellness trend making noise (pun intended) on social media — and this time, the science might actually back it.

The idea is simple: Take a gentle walk after eating to reduce bloating, improve digestion, and, yes, pass gas. What started as a candid, humorous term from a Canadian nutritionist has exploded into a movement that blends common sense with surprising health perks.

What is a ‘Fart Walk’?

Coined by Canadian cookbook author and diet advocate Mairlyn Smith, the term “fart walk” refers to a short stroll after meals, especially fibre-rich ones, which tend to generate more gas in the digestive tract.

Instead of suffering through bloating on the couch, Smith and her husband reportedly started walking post-dinner — partly for exercise, partly to ease gassiness. When she jokingly shared the name on TikTok, the internet did what it does best: turned it into a trend. But behind the viral name lies a habit that’s already been practiced in different cultures, including India, for generations.

Explaining this, Shashikant Iyengar, metabolic health coach says “the fart walk is a fun internet trend that simply means going for a short, easy walk after a meal to help relieve bloating, gas, and improve digestion.”

Iyengar says, “people began sharing it online because they noticed they felt lighter and less bloated after a quick stroll and the funny name caught on. It’s a relaxed, no pressure way to move, unlike intense workouts or strict step counts.”

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Why doctors think it actually works

Health experts say there’s real merit to this seemingly silly concept. Speaking to South First, nutritionist Ramya Mohan says, “Walking speeds up digestion by stimulating the muscles of the gastrointestinal tract. This can reduce feelings of heaviness, bloating, and gas buildup.”

Interestingly, several studies have shown that walking after meals can flatten the spike in blood sugar that typically follows a big meal — something especially important for those with prediabetes or insulin resistance.

“A study by DiPietro et al. (2013) showed that moderate post meal walks significantly reduce blood sugar levels after eating. Another study by Sato et al. (2016) found that a 20-minute walk after dinner helped lower blood sugar not just at night but also improved fasting levels the next morning,” Iyengar added.

In an earlier conversation with South First, renowned interventional cardiologist Dr Deepak Krishnamurthy had shared that “a short post-meal walk improves circulation, helps with blood pressure, and supports heart health over time.”

Doctors agree that physical activity, even light, releases endorphins. Add that to the comedic relief of the name, and you’ve got a feel-good ritual. Ramya Mohan says, regular walking, especially if you’re consistent after every major meal, helps burn calories, reduce fat storage, and increase metabolism.

Shashi Iyengar agrees to the same and says that for busy people, especially in big cities, post-dinner walk is a practical way to fit movement into the day. “Skipping a bit of TV or Netflix for a light stroll is a small habit that can bring big health benefits over time,”

Listing the benefits Dr Sudhir Kumar, neurologist from Apollo Hospitals in Hyderabad says “Fart Walk” is actually great for your health: He says:
It aids digestion
Supports heart health
Lowers post-meal blood sugar
Boosts mood and clears the mind
Improves sleep quality
“A 10-15 minute walk is all it takes to derive these health-related benefits,” he added.

Wait, didn’t we already do this?

Indians might smirk at the trend because the idea isn’t new. Post-meal walks — have been common across Indian households, especially among elders who insist on a slow walk after lunch or dinner.

Speaking to South First, 72-year-old retired banker and a resident of Basavanagudi in Bengaluru, Narasimha Bhat, who practices this trend, laughs to the name “Fart Walk.”

“In our house it’s a practice to walk after dinner. In Ayurveda, walking after meals is called Shatapavali — literally, “hundred steps.” It’s believed to help in digestion, fat breakdown, and preventing acid reflux. So while the “fart walk” might sound like a Gen Z gimmick, its roots lie in ancient wisdom,” he laughs.

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How to do a fart walk the right way

Start 10–15 minutes after your meal: Let your food settle a bit before walking.

Keep it light: This is not power walking or cardio. You’re aiming for a calm, easy pace.

10 to 20 minutes is enough: Even a 5-minute stroll is better than sitting still, but aim for at least 10 for the best results.

Do it consistently: Daily practice gives cumulative benefits — it’s the habit that matters.

Ignore the name, if you must: If “fart walk” makes you uncomfortable, just call it a digestion walk. But don’t skip it.

Bottom line: Walk it off (and maybe let it out!)

Whether you’re in it for the laughs or for your health, fart walks represent something important — reclaiming small, mindful rituals that support your body without needing a gym membership or a 5 AM alarm.

It’s low effort, high impact, and a reminder that health doesn’t always have to be serious. Sometimes, it just starts with a step after supper. So go ahead, take that walk. And if it gets a little noisy… blame the trend.

(Edited by Ananya Rao)