'I'm a Gastroenterologist, and This Is the One After-Dinner Habit I Swear By'

Jessica Sager

Mon, November 25, 2024 at 5:45 PM UTC

5 min read

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There are few better feelings than eating a good meal—and few worse feelings than the cramping, bloating and puffiness that comes from enjoying your food a little too much.

"Feeling bloated after a meal is common, especially when people eat too much, or swallow air because they rush their eating or talk while chewing, or because they drink beverages with dissolved gas in them like soda or beer," Dr. David D. Clarke, MD, board-certified internist, gastroenterologist and president of the Association for Treatment of Neuroplastic Symptoms, told Parade. "Bloating can also be caused by excessive GI muscle contraction which can be linked to past or present stresses that might not be obvious."

(Between the feasting, the banter and dealing with relatives, it's no wonder why a lot of us are especially bloated on Thanksgiving!)

Thankfully, there's an easy way to both prevent and alleviate that, and gastroenterologists swear by it.

'I'm a Gastroenterologist, and This Is the One After-Dinner Habit I Swear By'

Introducing: The fart walk. Gastroenterologists we spoke to love this ritual, especially after big meals.

"A 'fart walk' is walking that leads to farting and burping that takes pressure off the GI tract, which reduces stretching of the muscles and thus alleviates the bloated feeling," Dr. Clarke explained.

Dr. Michael Bass, MD, gastroenterologist as Oshi Health, concurred.

"Studies have shown short walks after eating can help relieve common gastrointestinal complaints like bloating and flatulence," he said. "Walking stimulates the motion of your intestines to help propel food down your GI tract and expel gas. As a gastroenterologist, bloating is the most common complaint I encounter. The standard over-the-counter medicines provide little relief. A short walk after eating is zero cost, healthy alternative to combat this annoying problem!"

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How Long Should a 'Fart Walk' Be?

Don't feel pressured to do a mini-marathon after eating. You can keep these short!

"Aim for at least four to five minutes of light to moderate walking within 60 to 90 minutes of finishing a major meal," Dr. Clarke advised. "For more sustained benefits for your GI tract and the rest of your body, incorporate 30 to 60 minutes of moderate-paced walking on most days of the week."

And don't overdo it, he warns: "Avoid prolonged exercise sessions beyond one hour of intense exercise, as this may start to negatively impact GI function. The key is to find the right balance."

Dr. Qin Rao, MD, of Manhattan Gastroenterology, agrees, recommending no more than an hour of strolling, explaining, "Studies have shown diminishing returns with longer walking."

You'll also want to make it fun so you have something to look forward to (besides dessert)!

"Choose scenic routes, parks, or nature trails for your walks to make the experience more enjoyable," Dr. Andrew Boxer, MD, gastroenterologist at Gastroenterology Associates of New Jersey told us. "Consider walking with a friend, family member or pet to add social interaction and motivation."

How Do Fart Walks Work?

Basically, moving is just good for you, Dr. Rao notes: "There have been studies that show that mobility in general (although some of these studies were done after eating), can lead to decreased sensation of gas and bloating in patients with IBS symptoms."

What Are the Benefits of Walking After Eating?

Eases bloating and gas

When it comes to your digestive issues specifically, Dr. Boxer explains, "Walking can help alleviate bloating by stimulating digestion and promoting the movement of gas through the digestive tract. It can also aid in relieving pressure on the abdomen, which may reduce feelings of discomfort associated with bloating."

Of course, "fart walking" has other benefits besides alleviating gas. These include:

Reduces diabetes risk

"Walking after a meal facilitates removal of blood sugar by the muscles and thereby reduces the need for insulin secretion by the pancreas," Dr. Clarke says.

Aids in weight loss

"Walking also helps avoid weight gain by burning calories," Dr. Clarke noted. "Theoretically this should reduce the risk for future development of diabetes, but a formal study of this potential benefit has not yet been done."

Reduces stress

"Walking can help to reduce stress, which can contribute to digestive issues," Dr. Boxer points out.

Reduces heartburn

"Walking increases muscle contraction by the stomach which facilitates emptying of the stomach," Dr. Clarke told us. "More rapid emptying will decrease the time that acid is present in the stomach, which will reduce the time that acid has the potential to travel (reflux) into the esophagus (the muscular tube between throat and stomach) and cause heartburn."

There's one caveat to this, however, Dr. Clarke warns: "Some people with poor tone in the sphincter muscle at the junction of the esophagus and stomach might experience more acid reflux when stomach contractions are stimulated by walking."

When to See a Doctor About Bloating or Indigestion

As great as they are, fart walks aren't a cure-all. Dr. Boxer says that if you have any of the following symptoms to see a doctor (and whether you walk to the office after dinner is up to their discretion):

Persistent abdominal pain or cramping
Unexplained weight loss
Changes in bowel habits (e.g., diarrhea or constipation)
Blood in the stool
Frequent bloating that doesn't improve with lifestyle changes

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