This helps prevent overeating, which can stress out the system, cause inflammation, and make it hard to maintain a healthy weight for your body.

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. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.

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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Saute green beans with garlic and olive oil for a tasty side, or add them to salads and stir-fries.

Green tea. Green tea contains the potent catechin antioxidant epigallocatechingallate EGCG , and drinking it is associated with reduced Type 2 diabetes risk along with lower fasting glucose and HbA1c. Sip on hot green tea with some lemon, enjoy it iced with mint and honey, or add a teaspoon of matcha powdered high-grade green tea to your next smoothie.

Among dark leafy greens, kale has the highest levels of the carotenoid antioxidants beta-carotene and lutein, which protect against oxidative stress. It also offers vitamins C and K, and the precursors for helpful sulfur compounds.

Add chopped kale to soups , bake it into chips , or turn it into pesto. This tangy, spicy Korean dish typically made from fermented cabbage, contains fiber and natural probiotics. Eating it has been associated with improved insulin sensitivity and glucose tolerance and decreased blood pressure.

Use it to give virtually any savory food a flavor boost—enjoy it with eggs, layer it on lettuce wraps, or sprinkle it into salads.

Citrus powerhouses, lemons and limes deliver big flavor for minimal sugar just 1 to 2 g per fruit , along with vitamin C and flavonoids , which may help reduce inflammation. Among the many perks of fiber, it feeds good gut bacteria, which helps curb inflammation and increase the production of metabolically beneficial short-chain fatty acids.

Enjoy lentils in salads, soups, and curries. This salad green contains beneficial carotenoid antioxidants, is ultra-low in carbs most of which are fiber , and has a negligible impact on blood sugar.

Toss lettuce with darker greens in salads, and ditch the bread and tortillas for romaine boats and Bibb lettuce wraps. Bursting with umami flavor, mushrooms are filled with beneficial compounds like polysaccharides—a type of carb known to help lower cholesterol and moderate gut bacteria , which can help reduce insulin resistance.

Add them to salads and soups, sauté them with garlic for a tasty side, and make hybrid beef and mushroom burgers at your next cookout. Olives are high in monounsaturated fats , which can improve cholesterol and insulin sensitivity. Eat olives as a low-carb snack, and add them to salads and cauliflower crust pizza.

Aromatic allium vegetables like onions contain sulfur compounds that support the production of glutathione—a critical antioxidant that counters oxidative stress and aids detoxification. Add onions raw to salads and salsas or cooked in soups, sauces, and stir-fries.

The moderate amount of sugar in oranges is offset by fiber, vitamin C, and citrus flavonoid compounds , which have been shown to improve glucose tolerance and modulate lipid metabolism , and reduce inflammation and oxidative stress. Add orange segments to salads, or make a citrusy salsa to top fish.

Pastured eggs. Eggs contain every vitamin except vitamin C , as well as choline , which supports fat metabolism and liver function. Pastured eggs come from chickens that can forage in outdoor pastures and may contain twice the vitamin E and omega-3s as conventional. Whip up veggie-packed frittatas, hard-boil eggs and keep them in the fridge for a low-carb snack, or poach them in a spicy tomato sauce to make a shakshuka.

Pumpkin seeds. Enjoy raw pumpkin seeds on yogurt, in trail mix, or in a pesto. A good source of lean protein, salmon is one of the rare natural sources of vitamin D and long-chain omega-3 fats , both of which have been shown to reduce inflammation and may protect against insulin resistance.

Pan-fry filets with olive oil, or make salmon burgers with wild canned salmon. Like salmon, sardines are a great source of vitamin D and long-chain omega-3s.

Add wild canned sardines to salads, or mash and combine with a bit of cream cheese for a simple, nutritious dip. Tart, tangy sauerkraut is made with sulfur-rich cabbage, which may positively influence antioxidant pathways and decrease inflammation in the body.

As a fermented food, it can also support gut health. Add sauerkraut to salads, lettuce wraps, and eggs, or include it on a cheese board. These ocean greens are low-carb, big in briny-umami flavor, and brimming with minerals like iodine, which is crucial for thyroid function, metabolism, and healthy weight.

You can enjoy it in its different forms: Use nori sheets as a low-carb wrap, make seaweed salad with wakame, or sprinkle dulse flakes on eggs or pickled vegetables as seasoning. Stock frozen spinach in your freezer to use in quick meals like frittatas, soups , and smoothies.

Creamy tahini, made from sesame seeds, is a good source of minerals and phytochemicals called lignans, including sesamin, which functions as an antioxidant and may improve insulin sensitivity. Drizzle tahini over roasted veggies or stir-fries, use it in homemade salad dressings , or make hummus.

Tart cherries contain anthocyanin antioxidants that may help curb inflammation. They also appear to lower levels of uric acid, which has been implicated in metabolic syndrome and diabetes.

Toss frozen tart cherries in a smoothie, or use them to make a vinaigrette to drizzle over salad, fish, or cooked veggies. A great source of complete protein that helps maintain stable blood sugar, tofu also has calcium for strong bones and proper insulin secretion.

Use firm tofu to make a tofu breakfast scramble or tacos , or marinate it and add it to a plant-based stir-fry. They are rich in vitamin C, heart-healthy folate, and carotenoids such as lycopene, which may activate antioxidant pathways and support glutathione production.

Turmeric is high in the phytochemical curcumin, which helps tame the inflammation and free radical damage that may contribute to metabolic dysfunction. Herbs and spices—cinnamon, cloves, star anise, sage, rosemary, thyme, peppermint, celery seed, and others—offer a high concentration of polyphenols and other beneficial antioxidant compounds that counter oxidative stress.

Use them to add flavor to every meal. Season your eggs, yogurt, salad dressings, dips, vegetable dishes, and lean protein with the herbs and spices of your choice. Fermented foods, including yogurt, have been associated with improved gut microbial diversity and reduced inflammation, which are essential for metabolic health.

Top plain, unsweetened Greek yogurt with berries and nuts for a dose of healthy fats, fiber, and phytochemicals, too. Zucchini is a good source of antioxidant nutrients vitamin C and carotenoids and vitamin B6 , which play a vital role in glucose metabolism. Top with a spicy sauce, pesto, or a citrusy vinaigrette.

We all respond differently to food, so there's no perfect metabolic ingredient list. But these low-glycemic foods are a great place to start. The Levels Team. Eat This Instead. Airports can be health-food deserts. Here are ideas for prep-ahead meals or on-the-go snacks that will help keep your blood sugar stable the whole trip.

Joy Manning, RD. Recipe Roundup. Eating for optimal metabolic health doesn't have to be limiting. Here are dozens of our favorite recipes with whole, healthy ingredients. Audrey Bruno. Brigid Titgemeier, MS, RDN, LD, IFNCP.

These foods produced some of the worst blood sugar responses among Levels members. Fertig says, adding that "your weight is stable, your strength and endurance are robust, and you have good tolerance to wide ranges of food in the absence of indigestion or bloating. On the flip side, when you don't have good metabolic health, your cells—namely the energy-producing powerhouses inside of cells called mitochondria—can't produce the energy they need to operate properly, and dysfunction and disease can set in.

According to a study from the University of North Carolina at Chapel Hill, only 12 percent of Americans are metabolically healthy.

Heart disease, stroke, diabetes, obesity, Alzheimer's, dementia, fatty liver disease, depression, cancer, infertility, and erectile dysfunction are all linked to problems with metabolism. You don't even need a doctor to determine this, as there's a wide range of symptoms that indicate less-than-ideal metabolic health, Dr.

These include stubborn excess weight that's tough to lose, depression or anxiety, persistent cravings for carbohydrates or sugar, high blood pressure, high cholesterol, chronic pain, chronic fatigue, migraines, and acne. In the most serious cases, it's possible to develop metabolic syndrome, or insulin resistance syndrome, which is often a series of simultaneous conditions—like high blood sugar, high blood pressure, and low "good" cholesterol—coming together to affect metabolism and increase the risk for more serious health problems like diabetes and stroke.

But the good news is that adjusting your lifestyle here and there can help boost your metabolism. So how do you achieve a healthy metabolism or improve metabolism for your body? That's right, as wild as it sounds, you need to put your cells' mitochondria front and center because they lie at the core of a healthy metabolism.

Here are some healthy lifestyle habits that support and improve your metabolism. The Physical Activity Guidelines for Americans recommend not only doing aerobic activity, but also strength training , and there's a good reason for that.

Hellerstein explains. One of the best ways to build lean muscle is resistance training. Aim to do three strength training workouts a week, recommends Dr.

Doing yoga can also increase muscle mass. RELATED: 8 Bodyweight Exercises You Can Do Anywhere. According to Dr. Hellerstein, burning about 3, calories per week through voluntary exercise is a great goal for achieving a healthy metabolism.

That's the equivalent of walking about four miles a day. If that's too daunting, follow exercise guidelines by doing 30 minutes of moderate-intensity activity five times a week.

And don't forget to move more throughout the day by taking brief walks after meals or two-minute walks every half hour, Dr.

Studies show that Americans get only 15 grams of fiber a day, even though dietary guidelines recommend that women get at least 25 grams and men get Plants are really the only source of fiber , so by eating more plants, you'll naturally get more fiber.

RELATED: 10 Wholesome and Easy High-Fiber Meals. Time to rein in that sugar intake if you want to boost your metabolic health. In the short-term, excess sugar can lead to mid-day energy crashes, cravings, and anxiety. Long-term, it can lead to damage and inflammation that contributes to issues like heart disease, cancer, and Alzheimer's, and dementia.

To remedy this, as best as you can, avoid foods and drinks that contain more than 2 to 3 grams of added sugar per serving, though zero is better, Dr. Then avoid overconsuming foods with refined white flour , which turn into sugar in the body.

Sadly, that includes pastries, cookies, cakes, tortillas, pastas, and bread. Turn to whole, unrefined grains instead, like quinoa, brown rice, farro, barley, and many more grain varieties for a hit of wholesome carbohydrates that come with tons of added benefits like fiber, vitamins and minerals, and even a little bit of protein in some cases.

You've heard it a million times, but there's good reason to drink water regularly to stave off dehydration. By getting direct sunlight first thing in the morning and avoiding excess artificial light near bedtime , you'll be aiding your metabolism.

Means explains. Every morning, go outside for a few minutes even if it's cloudy—although you might have to stay out a little longer for optimal effects. Your health—and your metabolism—depends on proper sleep.

Health experts generally recommend that adults sleep for seven to nine hours a night. If you're really struggling to sleep, talk with your physician to sort out underlying issues disrupting your rest. RELATED: 11 Healthy Habits That Can Help You Sleep Better.

It's nearly impossible in today's world to avoid toxins, but do your best. To reduce metabolically disruptive chemicals, opt for organic food when possible, eliminate home or personal care products that include fragrance choose unscented , use less plastic to store food, water, and other products in the home, and invest in a high-quality air filter.

Because that energy balance impacts weight, most people lump metabolism into one of two buckets: slow or fast. Fertig says. But it's not just about weight— metabolic health encompasses your whole body.

When those energy-producing pathways run smoothly, you experience optimal metabolic health, something that's foundational for overall well-being. As a result, your body is able to use glucose or fat efficiently for energy while keeping your insulin and blood sugar levels steady, Dr.

Means says. You have emotional resilience, a vitalized mood, and cognitive focus, Dr. Fertig says, adding that "your weight is stable, your strength and endurance are robust, and you have good tolerance to wide ranges of food in the absence of indigestion or bloating.

On the flip side, when you don't have good metabolic health, your cells—namely the energy-producing powerhouses inside of cells called mitochondria—can't produce the energy they need to operate properly, and dysfunction and disease can set in.

According to a study from the University of North Carolina at Chapel Hill, only 12 percent of Americans are metabolically healthy.

Heart disease, stroke, diabetes, obesity, Alzheimer's, dementia, fatty liver disease, depression, cancer, infertility, and erectile dysfunction are all linked to problems with metabolism. You don't even need a doctor to determine this, as there's a wide range of symptoms that indicate less-than-ideal metabolic health, Dr.

These include stubborn excess weight that's tough to lose, depression or anxiety, persistent cravings for carbohydrates or sugar, high blood pressure, high cholesterol, chronic pain, chronic fatigue, migraines, and acne.

In the most serious cases, it's possible to develop metabolic syndrome, or insulin resistance syndrome, which is often a series of simultaneous conditions—like high blood sugar, high blood pressure, and low "good" cholesterol—coming together to affect metabolism and increase the risk for more serious health problems like diabetes and stroke.

But the good news is that adjusting your lifestyle here and there can help boost your metabolism. So how do you achieve a healthy metabolism or improve metabolism for your body? That's right, as wild as it sounds, you need to put your cells' mitochondria front and center because they lie at the core of a healthy metabolism.

Here are some healthy lifestyle habits that support and improve your metabolism. The Physical Activity Guidelines for Americans recommend not only doing aerobic activity, but also strength training , and there's a good reason for that. Hellerstein explains. One of the best ways to build lean muscle is resistance training.

Aim to do three strength training workouts a week, recommends Dr. Doing yoga can also increase muscle mass. RELATED: 8 Bodyweight Exercises You Can Do Anywhere.

According to Dr. Hellerstein, burning about 3, calories per week through voluntary exercise is a great goal for achieving a healthy metabolism. That's the equivalent of walking about four miles a day. If that's too daunting, follow exercise guidelines by doing 30 minutes of moderate-intensity activity five times a week.

And don't forget to move more throughout the day by taking brief walks after meals or two-minute walks every half hour, Dr. Studies show that Americans get only 15 grams of fiber a day, even though dietary guidelines recommend that women get at least 25 grams and men get Plants are really the only source of fiber , so by eating more plants, you'll naturally get more fiber.

RELATED: 10 Wholesome and Easy High-Fiber Meals. Time to rein in that sugar intake if you want to boost your metabolic health. In the short-term, excess sugar can lead to mid-day energy crashes, cravings, and anxiety.

Long-term, it can lead to damage and inflammation that contributes to issues like heart disease, cancer, and Alzheimer's, and dementia.

To remedy this, as best as you can, avoid foods and drinks that contain more than 2 to 3 grams of added sugar per serving, though zero is better, Dr. Then avoid overconsuming foods with refined white flour , which turn into sugar in the body.

Sadly, that includes pastries, cookies, cakes, tortillas, pastas, and bread. Turn to whole, unrefined grains instead, like quinoa, brown rice, farro, barley, and many more grain varieties for a hit of wholesome carbohydrates that come with tons of added benefits like fiber, vitamins and minerals, and even a little bit of protein in some cases.

You've heard it a million times, but there's good reason to drink water regularly to stave off dehydration. By getting direct sunlight first thing in the morning and avoiding excess artificial light near bedtime , you'll be aiding your metabolism.

Means explains. Sauté, or crumble cooked tempeh over salads. Flaxseeds are soluble fiber that help the gut microbiome, Weiler says, and therefore potentially support metabolism.

Make them into a breakfast pudding with yogurt, or sprinkle them into a smoothie or onto a salad. Beans are a plant-based protein, and many varieties, such as lima beans, are also a source of soluble fiber.

As such, they slow the glycemic response, or the rate at which sugar reaches the bloodstream, adds Weiler, which may positively affect the metabolism. Pair black beans with rice or quinoa for a complete meal.

Weiler adds that lentils are also high in protein, which is why she recommends adding a spoonful to your next salad or casserole. Sweet potatoes are a source of soluble fiber, says Weiler, which aids metabolism by fueling the gut with diverse microbiota.

According to the USDA , one large potato also contains 3. Kimchi is a fermented cabbage condiment traditional to Korea. A single serving offers nearly every trace mineral your body needs, including protein, iron, magnesium, and zinc. Add a scoop to smoothies or water for a quick protein hit.

Avoiding animal products? Try soy or another plant-based protein powder. Of all the leafy greens, spinach boasts the highest protein content at almost 3 g per raw grams, per the USDA.

Made from soybeans, this low-cal, versatile protein will take on any flavor you season it with, from sweet to salty to spicy. It packs In fact, just one half of a cooked salmon filet boasts Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

How It Works Nutritionists Journal. What Is A CGM? Get Started. Promo code SPRING will be automatically applied at checkout! Metabolic Diet: The Ultimate Guide to Boosting Your Metabolism.

Team Nutrisense. Share on Twitter. Share on Facebook. Share via Email. Reviewed by. Kara Collier, RDN, LDN, CNSC. Defining Terms: What is a Metabolic Diet? How a Metabolic Diet Works: Increasing Your Metabolism If you have a baseline metabolic rate giving you a certain amount of calories needed per day, plus some extra to help you do your daily activities, then what if you could speed up that rate and use your caloric intake more efficiently?

Famous Metabolic Diets You Might be Familiar With. Related Article. Read More. Engage with Your Blood Glucose Levels with Nutrisense Your blood sugar levels can significantly impact how your body feels and functions. Take Our Quiz. Reviewed by: Kara Collier, RDN, LDN, CNSC. Learn more about Kara. On this page.

Example H2. What is Metabolic Syndrome? Metabolic Health. Insulin Resistance and Weight Gain: A Conversation with Dr. Alexander Banks Metabolic Health.