Healthy Eating

5 Mouthwatering Metabolism-Boosting Foods

Including a refreshing ginger lemon iced tea recipe.

By: Emmy Schneider-Green

Supporting a healthy metabolism is a hot topic, likely because we all want in on the secrets to speeding it up, right? The truth is that while much of our metabolic rate and speed is regulated by our bodies — which do a beautiful job of handling this complex system all on their own — there are also certain foods that increase metabolism, which if you’re looking to burn fat and calories, is definitely something worth paying attention to! 

But, it’s worth noting that balancing your metabolism requires a bit more than just chowing down on certain foods. A healthy lifestyle with regular exercise, daily stress reduction, and a focus on better sleep are all huge for metabolic health and ultimately speeding up your metabolism — if that’s your goal. 

With that said, here are five delicious foods that research shows offer some metabolism-supporting properties — many of these foods are also rich in fiber and protein, which is also key for supporting satiety after a meal. 

RELATED: 7 Secrets to Optimize Your Metabolic Health 

5 Delicious Metabolism-Boosting Foods 

#1 Chickpeas

Chickpeas are loaded with healthy fiber and protein to help keep you feeling full, already making them an easy win for a healthy eating plan. But, chickpeas also happen to be rich in magnesium, an important nutrient for supporting metabolism. 

Try enjoying chickpeas in a salad, whipping up some homemade hummus, or try swapping out regular pasta for chickpea pasta! 

#2 Brazil Nuts

You may have heard how a healthy thyroid seems to be key for just about…everything, but did you realize it’s also crucial for supporting a healthy metabolism? Brazil nuts happen to be rich in selenium — a key mineral for thyroid health. But, less is more when it comes to these bad boys. Literally, one or two brazil nuts will do the trick, and they’re delicious in a trail mix 

#3 Chili Peppers

Aye, caliente! Not only will chilis add some serious kick to your dishes, but a compound found in chilis called capsaicin helps set a fire under your metabolism, in the best possible way. So, if you like a little kick added to your foods, consider spicing things up with some chili peppers — they are super yummy in stir-fries. 

#4 Coffee 

That’s right, we’re giving you permission to not kick that morning habit. Research shows that the caffeine in your morning cup of joe (best to limit your caffeine intake to the morning, so it doesn’t interfere with your sleep), may come with some metabolism-boosting properties. A study found that 100 mg of caffeine (roughly 1 cup) increased the resting metabolic rate of volunteers by 3-4% over 150 minutes. 

However, when it comes to enjoying that morning cup of coffee, try to keep the sugar content low by opting for a touch of sweetness from a low-carb sweetener like monk fruit or stevia and a splash of unsweetened coconut milk instead of those sugary coffee creamers. 

RELATED: 3 Stress-Fighting Ingredients to Uplevel Your Morning Coffee

#5 Ginger

This warming spice is rich antioxidants and anti-inflammatory properties, and research suggests that it may also come with some metabolic benefits.

Want a delicious way to enjoy ginger? Here’s a refreshing ginger iced tea recipe.

Refreshing Ginger & Lemon Iced Tea

  • 1 cup brewed black tea, chilled 
  • Juice from 1/2 lemon 
  • Sprinkle of ground ginger 
  • Drizzle of honey 
  • Ice 

Step #1: Pour the chilled black tea over ice with lemon juice and stir. 

Step #2: Add the ground ginger and sweeten with honey. 

Step #3: Sip and enjoy! 

Optimize Your Healthy Eating Plan to Support a Healthy Metabolism 

At the end of the day, we all want a speedy, revved-up metabolism. Our genetics play a role, but our food choices and lifestyle also have a huge impact on not only our metabolism but our overall health. Luckily, in addition to making healthy lifestyle choices, there are delicious, nutrition-packed foods we can enjoy to help support our health and metabolism. Get started with these five delicious foods!