7 Foods to Boost Your Metabolism

The foods we eat directly impact our body's functions. A balanced diet is crucial for feeling good daily and supporting a healthy metabolism.

Learn more about foods beneficial for maintaining a healthy metabolism.

"Metabolism is a term for the complex pathways within our cells and body that keep the body moving and functioning," explains Tracy Lockwood Beckerman, M.S., R.D., CDN, a registered dietitian and author of *The Better Period Food Solution*. "The end product of metabolism is the energy needed for vital body functions like digestion, breathing, growth, and more."

Sam Schleiger, M.S., RDN, C.D., CLT, IFNCP, a functional medicine R.D. and women's health specialist, tells mindbodygreen, "A balanced diet of nutrient-rich foods helps optimize metabolic function."

Schleiger suggests these healthy foods and drinks to support a healthy metabolism:

Certain foods require more energy for digestion and increase metabolism, including protein sources like chicken, fish, lean beef, eggs, and legumes. "Eating high-protein foods can boost metabolism," says Beckerman. "This is because breaking down amino acids in proteins requires more energy for the body than metabolizing carbohydrates and fats1."

Fruits and vegetables are widely recommended for a healthy diet because they are rich in minerals, vitamins, and antioxidants. They provide essential nutrients for metabolic processes and overall health, says Schleiger.

Fats often receive negative attention, but not all fats are created equal. Foods like avocados, nuts, seeds, and olive oil contain beneficial monounsaturated and polyunsaturated fats that support cellular function and hormone production, according to Schleiger.

Spices can also play a role in boosting metabolism. Spices like chili peppers, cayenne pepper, and ginger can temporarily boost metabolism by increasing body temperature and triggering a slight increase in calorie burning, says Schleiger.

Whole grains, such as brown rice, oats, quinoa, and whole wheat bread, are a crucial food group providing various nutrients. They have a higher fiber content, which aids in digestion and keeps you feeling fuller for longer, says Schleiger.

Drinking enough water daily is essential for minimizing dehydration and feeling good overall, so it's not surprising that water is crucial for a healthy metabolism. Staying hydrated is important for optimal metabolism, says Schleiger. Drinking enough water helps maintain cellular functions, digestion, and nutrient absorption.

In addition to eating healthy foods, you can boost your metabolism through different lifestyle habits. Exercising regularly, whether it's running, doing a cardio workout, or taking a dance or yoga class, is important for keeping the body active and healthy.

Physical activity also helps metabolism. Engaging in regular exercise, including both cardiovascular activities and strength training, can help increase muscle mass and boost metabolism, says Schleiger. Muscle tissue is more metabolically active than fat tissue, so having more lean muscle can contribute to a higher metabolic rate.

Another lifestyle habit that might not seem directly related to metabolism is sleep. It's essential for our bodies to rest, recover, and reset for optimal daily functioning. "Getting enough quality sleep is crucial for maintaining a healthy metabolism," says Schleiger. "Lack of sleep can disrupt hormonal balance and lead to metabolic dysregulation8," she says.

Life can be very stressful with busy schedules and many responsibilities at work and home. Excessive stress can negatively impact our bodies, including our metabolism9, so learning to manage stress is essential.

"Chronic stress can affect metabolism and lead to imbalances in hormone levels10," says Schleiger. If you're feeling stressed and overwhelmed, she suggests, "Engage in stress-reducing activities such as meditation, deep breathing exercises, or pursuing hobbies you enjoy."

Finally, metabolism-boosting supplements—often containing green tea extract, caffeine, and other thermogenic compounds—can be used to support metabolic health. However, Schleiger advises consulting with a healthcare professional before considering any supplements.

Consuming a diverse diet rich in healthy fats, quality proteins, and plenty of fruits and vegetables is crucial for supporting a healthy metabolism.

Daily exercise, getting sufficient sleep each night, and managing stress are all key components of promoting a healthy metabolism.