Health experts have highlighted a simple solution that can be followed after eating to improve digestion and reduce painful bloating.
A recent study suggests that a light walk immediately after eating, or shortly after, can support digestion and help regulate blood sugar levels.
This habit is known on social media as "gas-relieving walks," and it involves walking for between five and 20 minutes after eating, with the aim of stimulating the digestive system, reducing bloating, and helping to expel gas.
Fitness trainer and nutritionist Deborah Luciano explains that digestion is an integrated process that involves the whole body, not just the stomach. After eating, the body needs to coordinate the secretion of stomach acid and enzymes, regulate bowel movements, blood flow, and hormonal responses, all of which are directly affected by movement.
Light walking acts as a natural stimulant for bowel movements, which are wave-like muscular contractions that propel food through the digestive system, helping to reduce feelings of pressure and bloating, and promoting a more stable metabolic response after meals.
Conversely, some common post-meal habits can have the opposite effect. Lying down or sitting in a slouched position puts pressure on internal organs and hinders bowel movements, especially when the stomach is full. Smoking also damages the stomach lining, making it more susceptible to the effects of stomach acid and increasing the risk of gastritis and ulcers, as well as reducing the absorption of certain nutrients like calcium.
Although peppermint tea may help soothe the digestive system, drinking green or black tea immediately after meals is not an ideal option, as the tannins may hinder iron absorption, while the caffeine may increase heartburn and anxiety in some people.
Under normal circumstances, the stomach expands after eating to stimulate what is known as the gastrocolic reflex, a reaction that increases colon motility and may explain why some people feel the urge to defecate immediately after eating. Blood flow also shifts to the digestive tract, and the intestines begin regular contractions to move the food through the digestive system.
Studies indicate that walking after eating can reduce the typical rise in glucose levels that occurs within 30 to 60 minutes after a meal, making this habit particularly beneficial for diabetics or those with insulin resistance.
Luciano confirms that walking after meals may also help people who suffer from gastroesophageal reflux, functional bloating, slow digestion and constipation, as well as those who feel sleepy and lethargic after eating.
She advises waiting 10 to 15 minutes before walking if you feel very full or are experiencing acid reflux, to allow the food to settle and for comfort to increase. She notes that the benefits don't require much effort; walking for just two to five minutes after a meal can produce noticeable results.
She emphasizes that consistency is more important than intensity; a short, regular walk after meals is more beneficial than a long, sporadic activity. Even with limited time or space, the benefits can be achieved through light stretching exercises, climbing stairs slowly, or doing some housework.
