Fad diet companies will tell you that eating certain supplements or consuming green tea, hot peppers, and ginger boosts your metabolism. But these empty claims are, more often than not, just money-making schemes. If you really want to boost your metabolism, you should eat foods rich in fiber, try to keep your blood sugar steady, and drink more water. Here’s why.

Foods Rich in Fiber Boost Your Metabolism

Fiber fills you up, so it makes sense that the more you fill up on healthy, fiber-rich foods, the less tempted you’ll be to consume sugary, empty-calorie foods. Additionally, fiber helps move food along through your 6-foot long colon, aiding metabolism. “It takes a lot of energy to push fiber all the way through,” says Dian Griesel, Ph.D., author of TurboCharged: Accelerate your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust. “The more your body’s working naturally for you, the more your metabolism’s staying high.”

Foods that Keep Your Blood Sugar Steady Aid Metabolic Health

Keeping your metabolism stable is an important aspect of metabolic health. If chips or sugary granola bars have become your go-to snack, you may be causing your blood sugar to spike and dip throughout the day. This is terrible for your metabolism!

If you want to keep your blood sugar steady, nutritionists recommend reaching for a well-rounded snack of carbs, fat, and protein (yup, all three). Some examples of snacks that keep your blood sugar steady include:

  • Apple slices with nut butter and popcorn
  • Cheese cubes with almonds and dried cranberries
  • Granola with greek yogurt and berries

Mark MacDonald, certified personal trainer and the author of Body Confidence explains, “If your blood sugar surges, your body stores the excess sugar as fat. If it dips, your body thinks it’s in starvation mode and burns muscle. And the more muscle you have, the higher your metabolism.” Avoiding surges and dips in your blood sugar is key to keeping your metabolism stable.

Water Boosts Your Metabolism

Last but not least, if you want to give your metabolism a boost, try upping your water intake. Studies show that staying hydrated helps your body burn calories and gives even your resting metabolism a boost. There are countless benefits to drinking water beyond boosting your metabolism, though, and it’s a well-known fact that staying hydrated is critical to good health, whether you’re trying to give your metabolism a boost or not.

Being mindful of what you’re putting into your body is a great starting point for a healthy metabolism.