Why are people on TikTok talking about going for a ‘fart walk’? A gastroenterologist weighs in

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“Fart walks” have become a cultural phenomenon, after a woman named Mairlyn Smith posted online a now-viral video about how she and her husband go on walks about 60 minutes after dinner and release their gas.

Smith, known on TikTok as @mairlynthequeenoffibre and @mairlynsmith on Instagram, has since appeared on myriad TV and press interviews extolling the benefits of a fart walk. Countless TikTok and Instagram users and have now shared their own experiences of feeling better after taking up the #fartwalk habit.

So what’s the evidence behind the fart walk? And what’s the best way to do it?

CandyBox Images/Shutterstock

Exercise can help get the gas out

We know exercise can help relieve bloating by getting gas moving and out of our bodies.

Researchers from Barcelona, Spain in 2006 asked eight patients complaining of bloating, seven of whom had irritable bowel syndrome, to avoid “gassy” foods such as beans for two days and to fast for eight hours before their study.

Each patient was asked to sit in an armchair, in order to avoid any effects of body position on the movement of gas. Gas was pumped directly into their small bowel via a thin plastic tube that went down their mouth, and the gas expelled from the body was collected into a bag via a tube placed in the rectum. This way, the researchers could determine how much gas was retained in the gut.

The patients were then asked to pedal on a modified exercise bike while remaining seated in their armchairs.

The researchers found that much less gas was retained in the patients’ gut when they exercised. They determined exercise probably helped the movement and release of intestinal gas.

Walking may have another bonus; it may trigger a nerve reflex that helps propel foods and gas contents through the gut.

Walking can also increase internal abdominal pressure as you use your abdominal muscles to stay upright and balance as you walk. This pressure on the colon helps to push intestinal gas out.

Proper fart walk technique

One study from Iran studied the effects of walking in 94 individuals with bloating.

They asked participants to carry out ten to 15 minutes of slow walking (about 1,000 steps) after eating lunch and dinner. They filled out gut symptom questionnaires before starting the program and again at the end of the four week program.

The researchers found walking after meals resulted in improvements to gut symptoms such as belching, farting, bloating and abdominal discomfort.

Now for the crucial part: in the Iranian study, there was a particular way in which participants were advised to walk. They were asked to clasp hands together behind their back and to flex their neck forward.

The clasped hands posture leads to more internal abdominal pressure and therefore more gentle squeezing out of gas from the colon. The flexed neck posture decreases the swallowing of air during walking.

This therefore is the proper fart walk technique, based on science.

A woman walks with her hands clasped behind her back
Could walking with your hands behind your back yield better or more farts? candy candy/Shutterstock

What about constipation?

A fart walk can help with constipation.

One study involved middle aged inactive patients with chronic constipation, who did a 12 week program of brisk walking at least 30 minutes a day – combined with 11 minutes of strength and flexibility exercises.

This program, the researchers found, improved constipation symptoms through reduced straining, less hard stools and more complete evacuation.

It also appears that the more you walk the better the benefits for gut symptoms.

In patients with irritable bowel syndrome, one study increasing the daily step count to 9,500 steps from 4,000 steps led to a 50% reduction in the severity of their symptoms.

And just 30 minutes of a fart walk has been shown to improve blood sugar levels after eating.

Two people go for a walk.
Walking after eating can help keep your blood sugar levels under control. IndianFaces/Shutterstock

What if I can’t get outside the house?

If getting outside the house after dinner is impossible, could you try walking slowly on a treadmill or around the house for 1,000 steps?

If not, perhaps you could borrow an idea from the Barcelona research: sit back in an armchair and pedal using a modified exercise bike. Any type of exercise is better than none.

Whatever you do, don’t be a couch potato! Research has found more leisure screen time is linked to a greater risk of developing gut diseases.

We also know physical inactivity during leisure time and eating irregular meals are linked to a higher risk of abdominal pain, bloating and altered bowel motions.

Try the fart walk today

It may not be for everyone but this simple physical activity does have good evidence behind it. A fart walk can improve common symptoms such as bloating, abdominal discomfort and constipation.

It can even help lower blood sugar levels after eating.

Will you be trying a fart walk today?

Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • What’s So Special About Alpha-Lipoic Acid?

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    The Access-All-Areas Antioxidant

    Alpha-Lipoic Acid (ALA) is one of the most bioavailable antioxidants in existence. A bold claim, but most antioxidants are only water-soluble or fat-soluble, whereas ALA is both. This has far-reaching implications—and we mean that literally, because its “go everywhere” status means that it can access (and operate in) all living cells of the human body.

    We make it inside our body, and we can also get it in our diet, or take it as a supplement.

    What foods contain it?

    The richest food sources are:

    • For the meat-eaters: organ meats
    • For everyone: broccoli, tomatoes, & spinach

    However, supplements are more efficient at delivering it, by several orders of magnitude:

    Read more: Lipoic acid – biological activity and therapeutic potential

    What are its benefits?

    Most of its benefits are the usual benefits you would expect from any antioxidant, just, more of it. In particular, reduced inflammation and slowed skin aging are common reasons that people take ALA as a supplement.

    Does it really reduce inflammation?

    Yes, it does. This one’s not at all controversial, as this systematic review of studies shows:

    Effects of alpha-lipoic acid supplementation on C-reactive protein level: A systematic review and meta-analysis of randomized controlled clinical trials

    (C-reactive protein is a marker of inflammation)

    Does it really reduce skin aging?

    Again yes—which again is not surprising for such a potent antioxidant; remember that oxidative stress is one of the main agonists of cellular aging:

    The clinical efficacy of cosmeceutical application of liquid crystalline nanostructured dispersions of alpha lipoic acid as anti-wrinkle

    As a special feature, ALA shows particular strength against sun-related skin aging, because of how it protects against UV radiation and increases levels of gluthianone, which also helps:

    Where can I get some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • Dark Calories – by Dr. Catherine Shanahan

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    You may be wondering: do we really need a 416-page book to say “don’t use vegetable oils”?

    The author, who was a biochemist before becoming a family physician, takes a lot of care to explain in ways the non-chemists amongst us can understand (with molecular diagrams very well-labelled), exactly why certain seed/vegetable oils (both of those names being imprecise and unhelpful as umbrella terms) cause metabolic problems for us, when in contrast olive oil, avocado oil, and even peanut oil, do not.

    Understanding is, for many, the root foundation of compliance. We are more likely to abide by rules we understand the logic behind, than seemingly arbitrary “thou shalt not…” proclamations.

    So that’s an important strength of the book, demystifying various fats and how our body responds to them on a biochemical level, not just “is associated with such-and-such, based on observational population studies”. This kind of explanation clears up why, for example, seed oils correlate with obesity more than calories, sugar, wheat, or beef—having as it does to do with affecting our body’s ability to generate and use energy.

    She also offers practical tips/reminders throughout, such as how “organic” does not necessarily mean “healthy” (indeed, many poisonous plants can be grown “organically”), and nor does “organic” mean “unrefined”, it speaks only for the conditions in which the raw product was first made, before other things were done to it later.

    We learn a lot, too, about the processes of oxidation, the biochemistry behind that (more diagrams!), and of course the inflammatory response to same (an important factor in most if not all chronic disease).

    The style is mostly very easy-to-read pop-science, though if you’re not a chemist, you’ll probably need to slow down for the biochemistry explanations (this reviewer certainly did).

    Bottom line: this is more than just a litany against vegetable oils; it’s a ground-upwards education in metabolic biochemistry for the layperson, and what that means for us in terms of chronic disease risks.

    Click here to check out Dark Calories, and learn what’s going on with these oils!

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  • What’s the difference between a food allergy and an intolerance?

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    At one time or another, you’ve probably come across someone who is lactose intolerant and might experience some unpleasant gut symptoms if they have dairy. Maybe it’s you – food intolerances are estimated to affect up to 25% of Australians.

    Meanwhile, cow’s milk allergy is one of the most common food allergies in infants and young children, affecting around one in 100 infants.

    But what’s the difference between food allergies and food intolerances? While they might seem alike, there are some fundamental differences between the two.

    Feel good studio/Shutterstock

    What is an allergy?

    Australia has one of the highest rates of food allergies in the world. Food allergies can develop at any age but are more common in children, affecting more than 10% of one-year-olds and 6% of children at age ten.

    A food allergy happens when the body’s immune system mistakenly reacts to certain foods as if they were dangerous. The most common foods that trigger allergies include eggs, peanuts and other nuts, milk, shellfish, fish, soy and wheat.

    Mild to moderate signs of food allergy include a swollen face, lips or eyes; hives or welts on your skin; or vomiting. A severe allergic reaction (called anaphylaxis) can cause trouble breathing, persistent dizziness or collapse.

    What is an intolerance?

    Food intolerances (sometimes called non-allergic reactions) are also reactions to food, but they don’t involve your immune system.

    For example, lactose intolerance is a metabolic condition that happens when the body doesn’t produce enough lactase. This enzyme is needed to break down the lactose (a type of sugar) in dairy products.

    Food intolerances can also include reactions to natural chemicals in foods (such as salicylates, found in some fruits, vegetables, herbs and spices) and problems with artificial preservatives or flavour enhancers.

    A woman holding half a glass of milk in one hand, with her other hand over her stomach.
    Lactose intolerance is caused by a problem with breaking down lactose in milk. Pormezz/Shutterstock

    Symptoms of food intolerances can include an upset stomach, headaches and fatigue, among others.

    Food intolerances don’t cause life-threatening reactions (anaphylaxis) so are less dangerous than allergies in the short term, although they can cause problems in the longer term such as malnutrition.

    We don’t know a lot about how common food intolerances are, but they appear to be more commonly reported than allergies. They can develop at any age.

    It can be confusing

    Some foods, such as peanuts and tree nuts, are more often associated with allergy. Other foods or ingredients, such as caffeine, are more often associated with intolerance.

    Meanwhile, certain foods, such as cow’s milk and wheat or gluten (a protein found in wheat, rye and barley), can cause both allergic and non-allergic reactions in different people. But these reactions, even when they’re caused by the same foods, are quite different.

    For example, children with a cow’s milk allergy can react to very small amounts of milk, and serious reactions (such as throat swelling or difficulty breathing) can happen within minutes. Conversely, many people with lactose intolerance can tolerate small amounts of lactose without symptoms.

    There are other differences too. Cow’s milk allergy is more common in children, though many infants will grow out of this allergy during childhood.

    Lactose intolerance is more common in adults, but can also sometimes be temporary. One type of lactose intolerance, secondary lactase deficiency, can be caused by damage to the gut after infection or with medication use (such as antibiotics or cancer treatment). This can go away by itself when the underlying condition resolves or the person stops using the relevant medication.

    Whether an allergy or intolerance is likely to be lifelong depends on the food and the reason that the child or adult is reacting to it.

    Allergies to some foods, such as milk, egg, wheat and soy, often resolve during childhood, whereas allergies to nuts, fish or shellfish, often (but not always) persist into adulthood. We don’t know much about how likely children are to grow out of different types of food intolerances.

    How do you find out what’s wrong?

    If you think you may have a food allergy or intolerance, see a doctor.

    Allergy tests help doctors find out which foods might be causing your allergic reactions (but can’t diagnose food intolerances). There are two common types: skin prick tests and blood tests.

    In a skin prick test, doctors put tiny amounts of allergens (the things that can cause allergies) on your skin and make small pricks to see if your body reacts.

    A blood test checks for allergen-specific immunoglobulin E (IgE) antibodies in your blood that show if you might be allergic to a particular food.

    A female nurse gives a woman a blood test.
    Blood tests can help diagnose allergies. RossHelen/Shutterstock

    Food intolerances can be tricky to figure out because the symptoms depend on what foods you eat and how much. To diagnose them, doctors look at your health history, and may do some tests (such as a breath test). They may ask you to keep a record of foods you eat and timing of symptoms.

    A temporary elimination diet, where you stop eating certain foods, can also help to work out which foods you might be intolerant to. But this should only be done with the help of a doctor or dietitian, because eliminating particular foods can lead to nutritional deficiencies, especially in children.

    Is there a cure?

    There’s currently no cure for food allergies or intolerances. For allergies in particular, it’s important to strictly avoid allergens. This means reading food labels carefully and being vigilant when eating out.

    However, researchers are studying a treatment called oral immunotherapy, which may help some people with food allergies become less sensitive to certain foods.

    Whether you have a food allergy or intolerance, your doctor or dietitian can help you to make sure you’re eating the right foods.

    Victoria Gibson, a Higher Degree by Research student and Research Officer at the School of Nursing, Midwifery and Social Work at the University of Queensland, and Rani Scott-Farmer, a Senior Research Assistant at the University of Queensland, contributed to this article.

    Jennifer Koplin, Group Leader, Childhood Allergy & Epidemiology, The University of Queensland and Desalegn Markos Shifti, Postdoctoral Research Fellow, Child Health Research Centre, Faculty of Medicine, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Cherries vs Grapes – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing cherries to grapes, we picked the cherries.

    Why?

    First, let’s mention: we are looking at sour cherries and Californian grapes. Even those will of course vary in quality, but the nutritional values here are quite reliable averages.

    In terms of macros you might have guessed this one: cherries have nearly 2x the fiber and grapes have about 50% more carbs. So, while neither fruit is bad and they are both low glycemic index foods, cherry is the winner in this category.

    When it comes to vitamins, cherries have more of vitamins A, B3, B5, B9, C, and choline, while grapes have more of vitamins B1, B2, B6, E, and K. That’s a 6:5 win for cherries, and the respective margins of difference bear that out too.

    In the category of minerals, cherries have more calcium, copper, iron, magnesium, phosphorus, and zinc, while grapes have more manganese and potassium. An easy 6:2 win for cherries.

    You might be wondering about polyphenols: both are very abundant in very many polyphenols; so much and so many, in fact, that we couldn’t possibly try to adjudicate between them without doing some complex statistical modeling (especially given how much this can vary from one sample to another, much more so than the micro-and macronutrient values discussed above), so we’ll call it a tie on these.

    Adding up the section makes for a clear win for cherries, but of course, enjoy either or both!

    Want to learn more?

    You might like to read:

    Cherries’ Very Healthy Wealth Of Benefits!
    Resveratrol & Healthy Aging

    Take care!

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  • Pinch Of Nom, Everyday Light – by Kay Featherstone and Kate Allinson

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    One of the biggest problems with “light”, “lean” or “under this many calories” cookbooks tends to be the portion sizes perhaps had sparrows in mind. Not so, here!

    Nor do they go for the other usual trick, which is giving us something that’s clearly not a complete meal. All of these recipes are for complete meals, or else come with a suggestion of a simple accompaniment that will still keep the dish under 400kcal.

    The recipes are packed with vegetables and protein, perfect for keeping lean while also making sure you’re full until the next meal.

    Best of all, they are indeed rich and tasty meals—there’s only so many times one wants salmon with salad, after all. There are healthy-edition junk food options, too! Sausage and egg muffins, fish and chips, pizza-loaded fries, sloppy dogs, firecracker prawns, and more!

    Most of the meals are quite quick and easy to make, and use common ingredients.

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    All in all, a fabulous addition to anyone’s home kitchen!

    Get your copy of “Pinch of Nom—Everyday Light” from Amazon today!

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  • Gut-Healthy Sunset Soup

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    So-called for its gut-healthy ingredients, and its flavor profile being from the Maghreb (“Sunset”) region, the western half of the N. African coast.

    You will need

    • 1 can chickpeas (do not drain)
    • 1 cup low-sodium vegetable stock
    • 1 small onion, finely chopped
    • 1 carrot, finely chopped
    • 2 tbsp sauerkraut, drained and chopped (yes, it is already chopped, but we want it chopped smaller so it can disperse evenly in the soup)
    • 2 tbsp tomato paste
    • 1 tbsp harissa paste (adjust per your heat preference)
    • 1 tbsp ras el-hanout
    • ¼ bulb garlic, crushed
    • Juice of ½ lemon
    • ¼ tsp MSG or ½ tsp low-sodium salt
    • Extra virgin olive oil
    • Optional: herb garnish; we recommend cilantro or flat-leaf parsley

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat a little oil in a sauté pan or similar (something suitable for combination cooking, as we’ll be frying first and then adding liquids), and fry the onion and carrot until the onion is soft and translucent; about 5 minutes.

    2) Stir in the garlic, tomato paste, harissa paste, and ras el-hanout, and fry for a further 1 minute.

    3) Add the remaining ingredients* except the lemon juice. Bring to the boil and then simmer for 5 minutes.

    *So yes, this includes adding the “chickpea water” also called “aquafaba”; it adds flavor and also gut-healthy fiber in the form of oligosaccharides and resistant starches, which your gut microbiota can use to make short-chain fatty acids, which improve immune function and benefit the health in more ways than we can reasonably mention as a by-the-way in a recipe.

    4) Stir in the lemon juice, and serve, adding a herb garnish if you wish.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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