"The fart salad" trend is a salad packed with fiber-rich ingredients like cabbage, beans, and cruciferous vegetables. The "fart" part comes from the very real digestive side effects people notice when they suddenly start eating a lot more fiber than usual. Behind the viral name is a nutrition principle dietitians have been recommending for years — eating enough fiber.
Fiber plays a key role in gut health by feeding beneficial bacteria in your microbiome. As those bacteria break fiber down, they produce compounds that help support digestion, keep bowel movements regular, and even play a role in metabolic health, according to Kristen Kuminski, RDN, CDN, a registered dietitian nutritionist.
Fiber also adds bulk to stool and slows how quickly food moves through your digestive tract, which can help you feel fuller for longer while promoting more consistent digestion, added Jennifer House, MSc, RD, founder of First Step Nutrition.
Over time, those benefits add up. Higher fiber intake is linked to lower cholesterol levels and a reduced risk of conditions like colon cancer and type 2 diabetes, according to House.
That's especially relevant because most people aren't getting enough fiber. The recommended intake is around 25 grams per day for women and 38 grams for men. But many people only get a fraction of that.
That's where "fart salad" comes in.
"The core idea is sound: Loading a salad with high-fiber ingredients like beans, lentils, cruciferous vegetables, and seeds feeds your gut microbiome, supports regularity, and can help with blood sugar and cholesterol over time," said Kuminski.
The viral name isn't misleading. If you suddenly go from a low-fiber diet to a high-fiber one, your gut is going to notice.
"The tradeoff is that if your body isn't used to that much fiber, you'll likely experience bloating and gas as your gut bacteria adjust," Kuminski said. "That's normal, not harmful. But it can be uncomfortable."
This happens because gut bacteria ferment fiber, producing gas as a byproduct. Over time, your body typically adapts — but the transition can be rough if you eat too much fiber too quickly.
House added that certain groups may need to be more cautious. People with conditions like irritable bowel syndrome (IBS), Crohn's disease, or colitis may not tolerate high-fiber meals as well and sometimes require a lower-fiber approach.
Even for people dealing with constipation, more fiber isn't always better — at least not all at once.
"Increasing fiber all at once could make the situation worse before you get cleared out," House said. "Increase fiber intake slowly, and add fluid to prevent gas and bloating and allow your body to adapt."
In general, dietitians are on board — with a few tweaks.
"As a dietitian, I love positive social media nutrition trends, as they're not very common," House said. "I like the concept of adding foods into your diet versus focusing on limiting certain foods."
The key is how you approach it. Instead of diving into a massive bowl of raw cabbage and beans overnight, Kuminski recommends easing in. Start by adding one or two high-fiber ingredients to meals you already eat, and gradually build from there.
House also noted that beans are often missing from viral versions. "Beans are a fantastic source of dietary fiber, with about 15 – 20 grams of fiber in half a cup," she said.
And don't skip the dressing. Adding fat (like olive oil) helps your body absorb fat-soluble vitamins like A, D, E, and K, House added.