Going for a stroll after eating helps stimulate the digestive process.
Walking promotes gastrointestinal motility, the process by which food, fluids, and waste products move through the digestive tract. It encourages the muscles to contract and relax, pushing food forward. This is a simple way to alleviate bloating and prevent constipation.
“Especially if you feel really full after eating, gentle movement like walking can help with that by moving things along,” says gastroenterologist Shanti Eswaran, MD, a clinical professor at the University of Michigan Medical School.
Researchers put postmeal walks to the test in adults with a history of bloating. Those participants who walked for 10 to 15 minutes after each meal for a month reported noticeable improvements.
Walking can also help prevent or alleviate heartburn and other symptoms of acid reflux by keeping food from lingering in the stomach for too long, notes Eswaran. (For more tips on managing acid reflux, visit
“5 Ways to Manage Acid Reflux Without Medication.”)
In addition to improving digestion, walking has the benefit of boosting mood, which can keep stress and anxiety from disrupting motility. That’s because the brain and digestive system talk to each other through a two-way communication network known as the gut-brain axis.
A stressed brain can send messages to the gut that cause stomach upset, bloating, or indigestion, just as a stressed gut can send messages to the brain that cause anxiety. A leisurely stroll around the block can help.
“When your mind is clear and relatively chill, the gut-brain axis is more regulated, which may help with GI symptoms and therefore digestion,” Eswaran says. (Find more tips for calming your mind and boosting digestion at “13 Ways to Calm Your Mind and Boost Digestion.“)
Beyond the digestive and mental health benefits, walking after a meal may help regulate blood sugar and stabilize insulin levels. (Learn more about the many health benefits of walking at “The Powerful Health Benefits of Walking.”)
Tips for Taking a Digestive Stroll
To make postmeal walks a sustainable habit, do what feels manageable for your schedule and lifestyle. You might not be able to squeeze in a walk after every meal, but even one postmeal walk a day is beneficial, says Eswaran.
These four considerations can help you make the most of your effort.
Timing: If you can take a short walk after each meal, that’s great. But if you can make time for only one postmeal walk a day, take it after your biggest meal, Eswaran advises. “Most people eat their largest meal in the evening,” she says. A postdinner walk can help relieve fullness and bloating as well as prevent digestion-related sleep disruptions.
Aim to head off as soon as possible after your meal, says Eswaran. “Let those dishes soak in the sink!”
Duration: When considering a walk after eating, the old adages apply, says Eswaran: Something is better than nothing, and a little goes a long way. Research shows that 10 to 15 minutes of leisurely walking has positive benefits. Still, if five minutes is all you have, take that time.
Intensity: To reap the digestive benefits of a postmeal walk, don’t rush. Aim for a conversational pace and avoid the temptation to turn this outing into a workout. Strenuous exercise just after a meal can actually slow digestion and cause cramping, nausea, and vomiting.
“When people exercise in more strenuous ways, like running or high-intensity cycling, all the blood goes from their GI tract toward their muscles,” Eswaran explains.
In addition to slowing your pace, take deep belly breaths and avoid bracing your abdominal muscles. You want to be relaxed enough that you could easily pass gas, if needed.
Variety: Walking is the usual go-to for postmeal exercise because it’s accessible, engages all the major muscle groups, and keeps you — and your GI tract — upright. You can also experiment with other light activities, such as a slow bike ride or a mobility routine. (For a digestion-promoting yoga flow, visit “8 Yoga Poses to Help Digestion.”)
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