Similarly, fiber takes a long time to digest, meaning your body needs to work harder to break it down, says Dr. But that's not all: Fiber is also essential for managing inflammation, cholesterol levels, blood sugar, and gut health—all of which can support your metabolism.

Not sure where to start? Here are 10 high-fiber foods to eat regularly. Call it cheating, but yes, water is absolutely on this list. As it turns out, you don't need pricey specialty drinks or grocery items to jumpstart your metabolism. Simply drinking enough water can do wonders, and for good reason.

The body is composed of 60 percent water, Ehsani says, and H2O is essential for myriad functions, including carrying oxygen to cells, removing waste, regulating body temperature, and more. Thus, the body needs proper hydration every day in order to function optimally and aid healthy metabolism.

Aim for eight eight-ounce glasses a day or try infused water recipes to keep things interesting. While all foods have their rightful place in a balanced diet, some foods can slow your metabolism when eaten in excess. Kelley, this includes ultra-processed foods, which are loaded with sugar and "bad" fats think: saturated and trans fats.

Not only do these items typically hold little nutritional value, but they tend to cause blood sugar spikes and unwanted fat accumulation, which can have a detrimental effect on your metabolism, says Dr. According to Ehsani and Dr. Kelley, the foods that tend to slow down your metabolism include:.

Life without cookies and pasta would be pretty dull, so no one's asking you to completely cut out any one food; but overindulgence is a risk to your metabolic health, so just remember to snack and shop mindfully!

Tretter V, Zach M-L, Böhme S, Ullrich R, Markstaller K, Klein KU. Investigating disturbances of oxygen homeostasis: from cellular mechanisms to the clinical practice.

Poprac P, Jomova K, Simunkova M, Kollar V, Rhodes CJ, Valko M. Targeting free radicals in oxidative stress-related human diseases. Trends Pharmacol Sci. Khalesi S, Sun J, Buys N, et al. Green tea catechins and blood pressure: a systematic review and meta-analysis of randomised controlled trials.

Eur J Nutr. Bonaccio M, Di Castelnuovo A, Costanzo S, et al. Chili pepper consumption and mortality in Italian adults. J Am Coll Cardiol. National Academies of Sciences, Engineering, and Medicine.

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Instead, they serve as a complement to a balanced, moderately calorie-restricted diet to promote weight loss along with regular exercise.

Protein-rich foods could help increase your metabolism for a few hours. This is because they require your body to use more energy to digest them. This is known as the thermic effect of food TEF or diet-induced thermogenesis. The TEF refers to the number of calories your body needs to digest, absorb, and process the nutrients in your meals 1 , 2.

Research shows that protein-rich foods increase TEF the most. Protein-rich diets also reduce the drop in metabolism often seen during weight loss by helping your body hold on to its muscle mass 2.

The minerals iron and selenium each play different but equally important roles in the proper functioning of your body. This gland regulates your metabolism 3. To help your thyroid function to the best of its ability, include foods rich in selenium and iron , like meat, seafood, legumes, nuts, and seeds, in your daily menu.

Capsaicin, a chemical found in chili peppers , may boost your metabolism by slightly increasing the rate at which your body burns calories.

In fact, a review of studies notes that capsaicin — from supplements or the peppers themselves — may help reduce body weight and benefit your overall health 4. Some studies report similar benefits with doses as low as 6—10 milligrams mg per day.

This is equivalent to one jalapeño pepper 4 , 5. According to a review of studies including nearly people, consuming at least 2 mg of capsaicin directly before each meal seems to reduce calorie consumption, especially from carbs 6.

Similarly, adding cayenne pepper to your meal may increase the amount of fat your body burns for energy, especially following a high fat meal. However, this fat-burning effect may only apply to people unaccustomed to consuming spicy foods 7.

The caffeine found in coffee may help increase metabolic rate. Furthermore, caffeine may help your body burn fat for energy. It seems especially effective at boosting your workout performance , according to older research 9.

However, its effects may vary from person to person based on individual characteristics such as body weight and age 9. Tea contains health-boosting compounds called catechins that may work with caffeine to boost metabolic rate. Both oolong and matcha green tea may increase fat oxidation and may help you burn extra calories when part of an exercise plan 10 , In addition, oolong and green teas may help your body use stored fat for energy more effectively, increasing your fat-burning ability Legumes and beans are particularly high in protein compared with other plant foods.

Examples include:. Studies suggest their high protein content requires your body to burn more calories to digest them compared with lower protein foods. This is due to their TEF 1. Legumes also contain dietary fiber , including resistant starch and soluble fiber, which your body can use as a prebiotic to feed the good bacteria in your large intestine In turn, these friendly bacteria produce short-chain fatty acids , which may help your body more effectively use stored fat as energy and maintain normal blood sugar levels Ginger and related spices are thought to have particularly beneficial metabolism-boosting properties.

Ginger may help with weight management, obesity prevention, and energy metabolism For instance, older research shows that dissolving 2 grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories than drinking hot water alone This hot ginger drink may also decrease hunger levels and enhance feelings of satiety, or fullness Use profiles to select personalised content.

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She's worked in research for nearly two decades. It seems like there is no shortage of powders and drinks on the market today claiming to burn fat and boost your metabolism. But the true potency of any of these magical products leaves us a little skeptical.

When it comes to making a lasting impact on your metabolic rate through your diet, nothing leaves as permanent of a mark as eating healthy food. After all, you can try all the adventurous diets you want, but at the end of the day, eating good, real food is the simplest way to maintain a healthy weight.

Instead of a lengthy diet, we found foods packed with nutrients, promote satiety, and are simple lifestyle adjustments to make room for in your shopping cart. We spoke to nutritionists, Elissa Goodman and Dana James to learn about the foods that keep your metabolism at its peak.

Ahead, check out some of the top metabolism-boosting foods to add to your grocery list ASAP. Meet the Expert. Your body needs iron to carry out its calorie-burning processes effectively. Iron facilitates the flow of oxygen throughout the body, which helps increase energy and metabolism.

They have the highest protein, by weight, of any plant-based food, they are an easy substitute for animal protein in any recipe, and they are loaded with fiber," says Goodman. Just one cup of lentils provides 35 percent of your daily iron needs, plus protein and fiber, which aid in digestion.

They also contain a nutrient called sulforaphane that supports the detoxification of toxins and estrogen. When both of those are active, it stalls fat loss," James shares. Beans think red and black, not refried are a metabolism-boosting food loaded with fiber, which lowers insulin levels after eating and improves insulin sensitivity over time.

The result? Your body stores less fat. An excellent source of proteins and vitamins, beans also help you feel satiated.

Eating good lean meats like white meat chicken and turkey requires more energy to fully digest. Plus, all that protein helps preserve your muscle mass to keep your metabolism at its peak. Citrus fruits, especially lemons and grapefruits, are great for digestion.

As you support the body's ability to detoxify chemicals, then you support fat loss," says James. Oats not only keep your insulin levels low after you eat them, preventing blood sugar spikes that signal your body to store fat, but they also have plenty of fiber. As your body breaks down that fiber, it burns calories.

Spicy foods have natural chemicals in them that fire up your metabolism. Capsaicin, also helps your body burn more energy. Even just a pinch of cayenne may boost metabolism and curb hunger. If you are eating fruit that has a more direct glycemic response, it will help negate that response," James explains.

What cinnamon may do is limit the insulin response to support fat loss. Similar to cayenne pepper, many spices are known to rev up metabolism, but cinnamon also curbs your sweet tooth, helps balance your blood sugar, and improves insulin sensitivity.

Add it to your dessert to help thwart post-meal blood sugar spikes. They reduce lung cancer risk, slow cancer progression, increase stem cell levels, protect stem cells against stress, boost angiogenesis defenses, protect DNA, enhance immune response, and more," Goodman says.

Eating berries have also shown to have beneficial effects on metabolism, stabilizing glucose levels, and decreasing body fat content. Hemp seeds and flaxseeds are a great source of omega-3 and omega-6 fatty acids, both of which reduce inflammation and improve blood flow to your muscles to kick your metabolism into high gear.

They work through a cellular response. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer. For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.

Spinach, kale , and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development. Leafy greens are a source of non-heme, or non-animal, iron.

Many leafy greens also provide good amounts of magnesium , another mineral that supports metabolic function and plays a role in over processes in the body.

Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:. According to one small-scale study , drinking an extra 1, milliliters ml of water daily can decrease body weight and BMI in some people who are overweight.

Participants drank ml before each meal. The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism.

Research suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome. According to the CDC , adults should aim to sleep for 7 to 9 hours a night.

To improve sleep patterns, try to go to bed and get up at the same time each day. Lifting weights regularly allows people to gain and retain muscle mass and to burn fat.

The Physical Activity Guidelines for Americans recommend that adults should perform strengthening exercises 2 or more days each week.

A study on sedentary women found that resistance training increased the overall basal metabolic rate BMR for up to 48 hours. BMR refers to the number of calories that the body burns while resting.

Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight. Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities.

The Everlywell Metabolism Test measures the levels of cortisol, thyroid stimulating hormone, and free testosterone in the body.

Learn what the results…. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health.

Learn more here. While guarana does contain more caffeine than coffee, both have potential benefits when consumed in moderation. Learn more. Guarana has a variety of benefits, such as increasing energy levels and reducing inflammation. Whole grains are cereals and certain other grains that contain all the natural edible parts of the plant.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Best 10 foods to boost metabolism. Medically reviewed by Natalie Olsen, R. Eggs Flaxseeds Lentils Chili peppers Ginger Green tea Coffee Brazil nuts Broccoli Green vegetables Other tips Summary Certain foods contain specific nutrients that increase metabolism, the rate at which the body burns calories, among other processes.

Share on Pinterest Eggs are rich in protein and are a great option for boosting metabolism.