9 surprising metabolism boosters you’re probably eating already

When it comes to metabolism, most of us think of it as a fixed trait – something we’re either blessed with or not. But the truth is, your metabolism is dynamic.

Many believe that our metabolism suddenly drops of 30 or 40 but in fact its gently dies down around the age of 60.

It's often a combination of reduced movement/activity as we age and keeping the same eating patterns and quantity is what fuels this belief when weight is slowly increasing.

It’s influenced by everything from your sleep and stress levels to your diet and physical activity.

And while no single food will magically transform your metabolic rate overnight, but certain ingredients can give it a gentle nudge in the right direction.

We spoke to Andrew Isaac, Vitality’s Exercise & Nutrition Coach, who shared his expert insights on nine foods that can help support your metabolism naturally.

The best part? You’re probably already eating most of them.

1. Chilli peppers

Chilli peppers contain capsaicin, a compound that may increase thermogenesis – the process by which your body burns calories to produce heat.

Studies suggest that capsaicin may also help reduce appetite, making it a double win for weight management.

Try this: Add fresh chilli to stir-fries, sprinkle chilli flakes on avocado toast, or stir a dash into soups for a warming kick.

2. Green tea

Green tea contains catechins and caffeine, both of which can help increase energy expenditure and fat oxidation.

Regular consumption may support weight management when combined with a healthy lifestyle.

Try this: Swap your afternoon coffee for a cup of green tea, or enjoy it iced with lemon in warmer months.

3. Coffee

Caffeine is one of the most well-known metabolism stimulants.

It can increase your resting metabolic rate and enhance fat breakdown, especially when consumed before exercise. Just be mindful of your intake – too much caffeine can disrupt sleep and increase anxiety.

Max 400mg per day – Note: Must stress this only works a little with combined exercise.

Try this: Stick to one or two cups a day, ideally before midday, to avoid sleep disruption.

4. Whole grains

Whole grains like oats, brown rice and quinoa are rich in fibre and complex carbohydrates.

These take longer to digest, which means your body uses more energy to process them.

They also help regulate blood sugar levels and support gut health – both important for metabolic function.

Try this: Start your day with a bowl of porridge topped with fruit and seeds, or swap white rice for brown in your evening meals.

5. Eggs

Eggs are a powerhouse of protein, which requires more energy to digest than fats or carbohydrates.

They also contain essential nutrients like B vitamins, which play a role in energy production.

Plus, they help maintain muscle mass – key to keeping your metabolism ticking over.

Try this: Enjoy boiled eggs as a snack, or whip up a veggie-packed omelette for breakfast or lunch.

6. Greek yoghurt

High in protein and some contain probiotics, Greek yoghurt supports both metabolism and gut health.

The protein content helps with satiety and muscle maintenance, while probiotics may influence how your body stores fat and regulates hunger hormones.

Choose a yoghurt that contains Probiotics rather than a Greek Style yoghurt or a flavoured yoghurt.

Try this: Add Greek yoghurt to smoothies, use it as a base for dips, or enjoy it with berries and a sprinkle of granola.

7. Nuts and seeds

Almonds, walnuts, flaxseeds and chia seeds are rich in healthy fats, protein and fibre.

They help keep you full, regulate blood sugar, and support hormone balance – all of which contribute to a healthy metabolism.

Try this: Sprinkle seeds on salads, stir into porridge, or snack on a small handful of nuts between meals.

8. Spinach and leafy greens

Leafy greens are packed with iron and magnesium – nutrients that support energy production and metabolic function.

Iron helps transport oxygen to your cells, while magnesium plays a role in over 300 enzymatic reactions, including those involved in energy metabolism.

Try this: Get your spinach fix by making our Spanakopita recipe. Watch how below. 

9. Water

It might not be a food, but water deserves a mention.

Staying hydrated is essential for all bodily functions, including metabolism.

Even mild dehydration can slow down your metabolic rate.

Drinking cold water may also slightly increase calorie burn as your body works to warm it up.

Try this: Keep a reusable bottle with you throughout the day and aim for at least 1.5 to 2 litres daily.

Related: Why a nutritionist wants you to eat chia seeds