Experts share simple method to improve your digestion and reduce painful bloating after eating
Feeling bloated, gassy or suffering from indigestion after a meal is a common complaint – but before you reach for a packet of antacids or charcoal tablets, the answer might lie outdoors.
An estimated 43 per cent of Britons struggle with digestive discomfort, with many pinning the blame on their diet.
But new research suggests that going for a walk after a meal could be the solution to reducing post-dinner bloating.
Despite there being well-versed rhetoric that you should rest after a meal, research has indicated that taking a light walk immediately or shortly after eating is beneficial for both digestion and blood sugar management.
Dubbed a ‘fart walk’ on social media, the idea is to take a five to to 20-minute stroll after eating to help with digestion, reducing bloating and relieving any trapped wind in the digestive system.
Deborah Luciano, a personal trainer and nutrition coach, told the Daily Mail that it makes sense.
She says: ‘Digestion is a full-body process, not just a stomach process.
‘Once you eat, your body has to coordinate stomach acid production, enzyme release, gut motility, blood flow and hormone responses, and all of those are influenced by movement.
Feeling bloated, gassy or suffering from indigestion after a meal is a common complaint
‘How, or if, you move after meals can either support this process or slow it down.’
Gentle walking acts like a natural stimulator for the digestive tract, which encourages a gut motility called peristalsis.
This is a wave-like muscle movement that moves food through the gut. It can help reduce bloating and pressure, while also supporting a steadier metabolic response after eating.
And when you understand this about digestion, it makes other common post-meal options – such as lying down, having a herbal tea or a cigarette – seem like terrible choices.
When it comes to your digestion, one of the worst things you can do after eating a meal is lying down or slumping in a chair.
If your stomach is distended with food, these positions put pressure on other organs and impairs peristalsis.
Smoking can also be harmful for digestion as nicotine can thin the gastric mucous, leaving the stomach lining more susceptible to stomach acids and increase the risk of gastritis and peptic ulcers.
Smoking also stimulates gastric acid secretion and inhibits the absorption of nutrients such as calcium and vitamin D.
Research indicates that taking a light walk immediately or shortly after eating is beneficial for digestion and blood sugar management
And while peppermint tea can aid digestion, drinking green or black tea after meals is not recommended, as tannins in tea can inhibit the absorption of nutrients such as iron. Tea contains caffeine, which can worsen anxiety and aggravate heartburn.
In a healthy digestive system, the stomach expands to accommodate food, triggering the gastrocolic reflex which signals the colon to increase motility, which, in some people, can stimulate the need to pass stool soon after eating.
Immediately after eating, blood flow shifts toward the digestive organs and the gut starts rhythmic contractions to move food along.
Getting up for a stroll straightaway can significantly reduce the usual glucose increase that comes from digesting what we’ve eaten, which is normally seen within 30-60 minutes of eating a meal.
This is why, for people with diabetes or insulin resistance, walking after a meal is particularly beneficial.
Ms Luciano adds that a post-meal walk can also be especially helpful for people with reflux, functional bloating, slow digestion, or who tend to suffer from constipation.
‘It’s also useful for people who feel very sleepy or sluggish after meals,’ she says.
‘Digestive symptoms are actually very common, so a small habit like a post-meal stroll can make a noticeable difference for everyone.
‘If you feel very full or tend to experience acid reflux, opt for waiting an extra 10–15 minutes so that food settles and you can feel more comfortable.’
The good news is that even short bursts of walking at a conversational pace can make a big difference for digestion.
According to the NHS, even a short walk of two to five minutes taken as soon as you finish your meal can have benefits.
‘To get the best results, know that consistency matters more than intensity here – regular short walks after meals often work better than occasional long ones,’ Ms Luciano says.
‘If you have a busy schedule or have limited space, you can still use walking to aid your digestion.
‘Light stretching, slow stair walking, using a walking pad, or even doing small household tasks can help.
‘The goal is simply to avoid staying completely still for long periods right after eating. Even pacing while on the phone or doing light tidying can support digestion.’
