BREAKING WIND WHILE WORKING OUT!

Why You Fart During Workouts — And How to Stop It

If you’ve ever been in the middle of a heavy squat, a hill sprint, or a yoga flow and suddenly let one slip, you’re not alone. Farting during exercise is extremely common. When you move, your diaphragm, core, and digestive system shift in ways that can push gas out—especially if you’ve eaten recently.

The good news? A few smart adjustments to meal timing, food choices, and breathing technique can significantly cut down on mid-workout gas (and the embarrassment that comes with it).

Why Exercise Triggers Gas

1. Increased Core Pressure

Heavy lifting and strong bracing raise intra-abdominal pressure. If gas is already trapped in the gut, that pressure can push it out.

2. Faster Intestinal Movement

Running, jumping, and most cardio increase peristalsis—the rhythmic contractions that move food and gas through your intestines—so gas moves more quickly.

3. Fermentable Foods Create More Gas

Eating fermentable foods shortly before training feeds gut bacteria and increases gas production.

Put these together, and mid-workout flatulence becomes almost predictable.

Fix #1: Time Your Meals Correctly

Meal timing is one of the easiest, most effective solutions.

• Light snack: Eat 45–90 minutes before training
• Heavier meal: Allow 2–3 hours before exercising
• Avoid thick smoothies, carbonated drinks, or chugging water right before a workout

These habits reduce the amount of fermentable food sitting in your gut while you train.

Fix #2: Try Low-FODMAP Swaps (If You’re Sensitive)

Some people are more sensitive to fermentable carbohydrates—known as FODMAPs—than others. A controlled PubMed study found that reducing these carbs can lower bloating and flatulence in sensitive individuals.

Lower-FODMAP pre-workout swaps include:

• Replace beans or chickpeas → firm tofu or moong dal
• Swap apples or pears → bananas or berries
• Use lactose-free milk or yogurt → instead of regular dairy
• Choose rice flakes, oats, or ragi porridge → instead of wheat-heavy breakfasts
• Cook your vegetables rather than eating them raw

Small swaps can make a big difference.

Fix #3: Improve Your Breathing & Bracing

Breathing impacts abdominal pressure more than most people realize.

Try these cues:

• Inhale through your nose, expanding your ribcage—not your belly
• Brace gently, like you’re preparing for a light poke
• Exhale during the hardest part of the movement
• Use Valsalva only when necessary for heavy lifts

Better breathing = fewer pressure spikes = less accidental gas.

Fix #4: Don’t Be Embarrassed — It Happens to Everyone

A few mindset tips:

• A simple “excuse me” or quick smile is enough
• Wear slightly thicker or layered gym clothes if sound worries you
• Train during less-busy times if you’re doing high-pressure lifts
• Track trigger foods and treat them like any other training variable

Remember: your body is doing exactly what bodies do.

When You Should See a Clinician

Occasional exercise-related gas is normal.
Seek medical guidance if you experience:

• Persistent or severe bloating
• Significant abdominal pain
• Blood in stools
• Dramatic changes in bowel habits

Issues like IBS or lactose intolerance can worsen workout-related gas and are worth checking out.

The Bottom Line

Farting during workouts is normal, common, and usually easy to fix.
Adjust your meal timing, consider low-FODMAP swaps if needed, and practice controlled breathing. These small steps can reduce gas and help you stay focused on your workout—not on your gut.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any medical concerns or lifestyle changes.