How Fart Walks Not-So-Quietly Became the Best Post-Meal Health Hack

When it comes to health trends, it’s all about weeding out the good from the not-so-good. “Fart walks” are the latest craze to go viral, but this time, it’s for good reason: the simple habit may help stabilize blood sugar.

The term “fart walk” was coined by Mairlyn Smith, author of Peace, Love, & Fibre, and it refers to a post-meal walk where you can peacefully release gas. “The whole point of a fart walk is to stimulate your digestive tract after you eat so you can pass gas and have a lovely rest of your evening, but it also has wonderful benefits for your overall health since it supports blood sugar regulation and can decrease your risk of type 2 diabetes,” Smith told Food & Wine. “People underestimate the power of a short walk, but it’s the little things you do on a daily basis, like fart walking, that can have a really big impact on your long-term health.”

Intriguing, right? Here’s everything you need to know about fart walks — plus, how it helps stabilize blood sugar. 

How to go on a fart walk

As you can imagine, Smith says there’s no right or wrong way to take a fart walk. Instead, it’s about enjoying a leisurely stroll at a moderate pace shortly after you finish eating. There’s no need to sprint from the table; however, it’s best to walk within 30 minutes of your last bite, since that’s when blood sugar typically begins to rise.

In terms of duration, a walk lasting 10 to 15 minutes after a meal is sufficient to help stabilize blood sugar levels and release gas, says Ali Chappell, PhD, RD, a registered dietitian, reproductive endocrinology specialist, and founder of Lilli Health. 

How does a fart walk help stabilize blood sugar levels?

Quick primer: blood sugar refers to the amount of glucose (AKA sugar) circulating in your bloodstream, says Meghan Garcia-Webb, MD, a triple board-certified physician and founder of Weight Medicine MD. “Blood sugar is how we get energy from our food to our tissues, so when we eat a meal, our body breaks down the food into usable components, and a significant part is broken down into glucose,” she explains. “Glucose then travels through the body, and insulin (the hormone that keeps glucose in check) allows it to enter into tissues and organs where it can be used for energy.” 

Glucose primarily comes from the carbs you eat (such as potatoes, rice, and fruit), so when you walk after a meal, your muscles essentially pull that glucose out of the bloodstream and utilize it as energy, says Vandana Sheth, RDN, a registered dietitian nutritionist and diabetes expert.

“When you move after eating, your muscles act like sponges, soaking up extra glucose for energy instead of allowing glucose to spike in your blood,” she explains. 

So, does walking before a meal also support blood sugar? You bet — just in a slightly different way. “A pre-meal walk primes your muscles to better handle incoming glucose, leading to potentially smaller post-meal spikes,” Sheth says.

Additional fart walk benefits

Walking after a meal is definitely worth your time. Here’s a closer look at the additional benefits of a post-meal stroll:

Reduces type 2 diabetes risk

Consistent walks after meals can improve insulin sensitivity (how well your body’s cells respond to insulin) and prevent blood sugar spikes, which are two contributing factors in developing type 2 diabetes, Sheth says. 

Improves digestion

Light movement after a meal gets your gut moving, helping decrease bloating and discomfort, Sheth says. Research also suggests that light walking causes your stomach and intestines to contract, pushing food and waste through your digestive tract more efficiently. 

Supports heart health

According to Sheth, walking after a meal can lower post-meal blood fats and keep blood pressure in a healthier range, ultimately supporting a strong heart. Excess blood sugar spikes also increase the risk of damage to your blood vessels, so glycemic control is beneficial for overall cardiovascular health and reducing your risk of cardiovascular disease, Garcia-Webb says. 

Boosts mood 

Exercise releases feel–good hormones, helping you fight off the post-meal slump, Sheth says. Additionally, research indicates that walking reduces cortisol levels, which helps minimize stress and promote overall well-being. 

Other ways to manage blood sugar levels

You may not think about blood sugar on a daily basis, but anyone with prediabetes, diabetes, cardiovascular disease, or a family history of either should be mindful of blood sugar control, Garcia-Webb says. 

Additionally, as you age (typically over 40), insulin levels tend to rise naturally, partly due to hormonal shifts like declining estrogen and testosterone, which can lead to higher insulin levels, Chappell says.

The liver also becomes less efficient at clearing insulin from your blood with age, and over time, this can result in higher insulin levels and the development of insulin resistance, she explains. Consequently, it’s especially beneficial to take proactive measures in best supporting your blood sugar. 

Along with regular fart walks, the following lifestyle habits support healthy blood sugar regulation:

Up your fiber intake

Fiber is key for blood sugar control since it slows the digestion and absorption of glucose, ultimately limiting potential spikes, Sheth says. “Eating fiber-rich foods first (think veggie starter) can blunt blood sugar spikes by setting the pace for everything that follows.”

Incorporate resistance training 

Along with daily walks, Sheth emphasizes the importance of including at least two days of resistance training each week. This is because strength training builds muscle mass, and increased muscle helps the body use glucose more efficiently, preventing spikes and dips in blood sugar levels, according to UCLA Health. 

Honor sleep 

Sleep affects hormones like cortisol and insulin sensitivity, which both play a crucial role in regulating blood sugar. Therefore, insufficient sleep can lead to high blood sugar levels; so, it’s crucial to get at least seven to nine hours of shuteye a night, Sheth says.

Reduce stress 

When stressed, the body enters fight-or-flight mode, which releases hormones like cortisol and adrenaline. Research shows these hormones can increase blood sugar to provide an energy boost for the body to either face or escape a stressor. It’s easier said than done, but techniques such as mindfulness, meditation, and journaling can help keep stress at bay.

Revamp your diet 

Blood sugar control isn’t just about glucose levels; it’s also about insulin levels. “Lowering insulin levels starts with prioritizing foods that don’t spike insulin (such as lean protein, non-starchy vegetables, and healthy fats) and limiting those that do (such as sugary drinks, white bread, and processed snacks),” Chappell says. “I call this a ‘low insulin lifestyle,’ and in my experience, focusing on keeping insulin levels low is the secret to long-term glucose control and metabolic health.”