12 Foods to Support Healthy Metabolism

Reach your weight loss and fitness goals by choosing foods that support your body’s metabolism. Metabolism is how your body turns the food you eat into energy. The more efficiently it works, the more calories you burn. Understanding your basal metabolic rate is like knowing how much fuel your body needs to keep all its basic functions going, such as breathing, keeping your heart beating, and even growing new cells. It's the starting point for any health or fitness plan because it tells you the minimum number of calories your body burns when it's completely at rest. Using a basal metabolic rate calculator estimates your basal metabolic rate.

Many factors can impact metabolism, but regular physical activity, sufficient sleep and a balanced diet are essential for maintaining a healthy metabolism.

Foods that support your metabolism

Lean proteins: Protein foods such as meat, fish, eggs, beans, nuts and seeds could help boost your metabolism as these foods use more energy for digestion. Protein also helps keep you feeling fuller longer, meaning you'll be satisfied long after your meal or snack.

Avocado: Avocados contain heart-healthy fats and fiber, two important nutrients that keep you feeling full. They also can reduce blood sugar spikes from your meal. Avocados are anti-inflammatory and contain more potassium than bananas. They’re versatile and can be used in salads, grain bowls, eaten alone, or mixed into a smoothie. Try our Avocado-Cilantro Mockgarita recipe for a tasty and refreshing way to use this superstar produce.

Whole grains: Unlike refined grains, whole grains contain fiber and are anti-inflammatory. The Dietary Guidelines for Americans recommends that we make at least half of the grains we eat whole grain. To achieve this, choose the whole grain version of pastas, brown rice, oats and whole grain cereals. Explore using grains like quinoa in a dish where you’d normally use rice. Some whole grains, like oats, can even help to lower your LDL cholesterol.

Green tea: Green tea contains antioxidants, natural substances that defend your body from some types of cell damage. One cup of green tea naturally contains about 40 milligrams of caffeine, which can give you a small boost of energy.

Water: Staying hydrated is crucial for your metabolism. Drinking enough water helps the body efficiently process calories, allowing your metabolism to function efficiently. Keep a water bottle close by and sip on it throughout the day. Drinking water isn’t just about quenching your thirst; it’s about keeping your body running at its best.

Fruits and vegetables: Whole fruits and vegetables contain antioxidants, fiber and a variety of important vitamins and minerals that can boost your metabolism. They’re also naturally low-calorie, keeping you feeling full while not contributing greatly to the calories you eat in a day. Each fruit and vegetable contain a different profile of vitamins and minerals, so aim for variety. Set a goal to eat at least five servings of fruits and vegetables each day.

Nuts and seeds: Almonds, walnuts, chia seeds and flaxseeds are examples of foods rich in healthy fats that can support metabolism. Next time you’re looking for a snack, grab a handful of almonds, or sprinkle some chia seeds on yogurt.

Greek yogurt: Rich in protein, Greek yogurt can be a satisfying and nutritious snack. Protein helps you feel full and satisfied, which can help control your appetite. Plain Greek yogurt also makes an excellent dip when mixed with flavorful spices!

Spices that can boost metabolism

Ginger: Research shows that ginger promotes digestion and increases our metabolism. Just adding half of a teaspoon of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories. It can promote a feeling of fullness, decrease hunger levels, and calm the digestive tract. You can take supplements or add ginger powder to your meals to get the benefits. Visit our blog for recipes on drinks that improve digestion.

Cinnamon: Cinnamon is the second most popular spice in the United States, after black pepper. Cinnamon boosts your metabolism, improves digestion and may help regulate blood sugar levels. Cinnamon is also a great “salternative” for foods like roasted vegetables.

Turmeric: This bright yellow spice has been around for centuries. It’s known to provide a depth of flavor to curry dishes and Indian dishes and has an active component with anti-inflammatory benefits. It has been linked to weight loss and the prevention of obesity and diabetes. There’s also research on whether turmeric can prevent dementia and cognitive decline. Consider adding 1 ½ teaspoons to your diet each day. Drinking turmeric tea is a popular way to get this spice into your daily routine, or try making a dip with turmeric and ginger that can be served over grilled fish, chicken or roasted eggplant.

Cayenne (and chili peppers): Capsaicin is found in cayenne and the chili peppers this spice is made from. Capsaicin helps increase your body’s ability to burn fat and calories by stimulating body heat. The heat raises our body temperature, temporarily increasing our metabolism by 15% to 20%. It also helps your brain release endorphins. Chili peppers not only spice up your food but can also give your body a little health boost. Check out our best and worst picks for a healthy hot sauce.

Try these tasty spices and nutritious foods in your next recipe. Your taste buds, and your body, will thank you!

Individual responses to foods can vary. Consult with a healthcare professional or registered dietitian for personalized advice.