Foods That Improve Metabolism After 40
What to Eat for Energy, Weight, and Balance
One of the easiest and best ways to support your metabolism after 40 is to choose foods that improve metabolism and also support your gut health and overall health. As you age, you may wonder what happened to your metabolism because it feels like things are slowing down. You may feel that your energy levels are lower, your weight is harder to manage, and your body may not seem to respond the way it used to. All these things are due to your metabolism and can be naturally addressed because your body’s needs have simply changed.
What Does It Mean to Improve Your Metabolism?
Your metabolism is how your body turns the food you eat into energy. When your metabolism is working well, you feel energized, balanced, and focused. When it starts slowing down, you may notice fatigue, brain fog, weight gain around the midsection, bloating after meals, or increased sugar cravings. Supporting your metabolism is all about eating smarter and creating healthier lifestyle habits.
Best Foods That Improve Metabolism After 40 Naturally
1. Protein
Protein is a building block for the body and is required for building and maintaining muscles, tissues, enzymes, and hormones. As we age, our muscle mass decreases, and eating food high in protein will help us maintain it. Focus on eating foods high in protein, like:
- Eggs
- Chicken, turkey
- Fish
- Greek yogurt
- Beans and legumes
2. Foods Rich in Fiber
Fiber is one of the most important foods that improve metabolism, and you can eat to help maintain a healthy weight. Fiber helps slow down the digestion of sugar, supports overall gut health, and helps keep you feeling fuller, longer. Below are some fiber-rich foods:
- Leafy greens
- Broccoli, brussels sprouts, asparagus, cauliflower
- Berries, bananas, apples,
- Nuts, including walnuts, almonds, pecans
- Chia seeds, flaxseeds
- Legumes
- Whole grains
3. Eat Healthy Fats
If you want your hormones to feel balanced and fend off those hunger cravings, eat healthy fats. Below are some healthy fats to add to your diet, strive to eat 5 servings per day:
- Avocados
- Olive oil
- Nuts and seeds
- Fatty fish (salmon, sardines)
4. Eat Whole Carbohydrate Foods
Not all carbs are created equal. Processed carbs are broken down into sugar quickly during digestion and lack many nutrients, providing little benefit to the body. Whole foods or complex carbohydrates provide lots of nutrients, avoid blood sugar crashes, and promote steady energy. Here are some of my favorites:
- Sweet potatoes
- Quinoa
- Brown rice
- Oats
5. Fermented Foods (Gut Health Support)
Your gut plays a major role in your metabolism, digestion, and blood sugar regulation. What we feed it matters. Our gut loves plants, fiber, and fermented foods, which are among some of the best foods that improve metabolism. Here are some options to add to your diet.
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
6. Eat foods that Hydrate the Body
Hydration is super important for the body; our cells need water to function properly, especially for energy, appetite control, and digestion. Foods that help hydrate the body are:
- Cucumbers
- Watermelon
- Herbal teas
- Water
- Soups
Foods That Can Slow Your Metabolism
When we were younger, we could eat just about anything and maintain a healthy weight with tons of energy. However, as we age, our bodies change. Many of the foods we used to eat should now be avoided or limited. I know these foods are tempting, but try to limit or eliminate the following:
- Added sugars
- Refined carbohydrates
- Highly processed foods
- Sugary drinks (a 12-oz soda has over 1 oz of sugar – YIKES!)
Many of these foods are way to high in sugar and affect our metabolism. Eating these foods spikes your blood sugar, steals your energy, and causes inflammation.
Simple Daily Habits to Support Your Metabolism
Don’t feel like you need to completely overhaul your habits. It’s best to start by adding a few tweaks to your daily routine: Some suggestions are below:
- Add protein to every meal
- Include a source of fiber daily
- Swap processed foods for whole foods
- Stay hydrated
- Balance your meals
- Add a salad or greens to every meal
Remember, being consistent counts.
Why Food Alone Isn’t Always Enough
Food plays a major role in our overall health and metabolism, but our metabolism is also influenced by gut health, stress, sleep, movement, and other lifestyle habits. Many people who struggle with their metabolism don’t realize how closely it’s connected to their gut. Focusing on eating healthy foods that improve metabolism and gut health will help you maintain whole-body health.
Support Your Metabolism Naturally
If you’re ready to start small and take the next step, the Healthy Habits Challenge guides you through practical, step-by-step habits that can help you with habits and foods that improve metabolism. If you are ready to jump in, explore our other programs, such as the 5-Day Sugar Detox or the 13 Week Gut and Glow Program, for additional support.
Continue Learning:
- Learn more about metabolic health after 40
- Understand how metabolism works
- Recognize the early signs of metabolic syndrome
- Learn how sugar affects metabolism
- Discover how to balance blood sugar after 40
- Understand why weight loss after 40 is harder