7 Fiber-Rich Foods To Eat Every Day As You Age To Boost Metabolism: Oatmeal & More

Fiber is an essential nutrient that plays a crucial role in maintaining digestive health and overall well-being. Beyond its benefits for digestion, fiber-rich foods can also help boost your metabolism. High-fiber foods take longer to digest, which can increase feelings of fullness and reduce overall calorie intake. Additionally, certain types of fiber can promote a healthy gut microbiome, which is linked to improved metabolic function.

We spoke with Lisa Richards, a certified nutritionist and creator of The Candida Diet , and Joanna Wen, a certified health coach and founder of Spices & Greens , to share seven high-fiber foods they think are best for a boosted metabolism. Some of their suggestions were avocados, oatmeal, berries, and more . Read on to discover all seven.

1. Oatmeal

For oatmeal, Richards tells us, “it contains soluble fiber, which forms a gel-like substance in the digestive system, slowing down digestion and promoting feelings of fullness. This helps regulate blood sugar levels and prevents energy crashes, keeping the metabolism steady.”

The slow digestion of this fiber-rich food increases satiety, which leads to supporting your metabolism. Richards recommends warming up a bowl of oatmeal according to the instructions and adding your choice of toppings . She also tells us we can “boost the fiber content by adding berries, chia seeds, or a tablespoon of ground flaxseed.” Good to know!

2. Chia Seeds

“Chia seeds are a nutritional powerhouse, packed with fiber and essential omega-3 fatty acids. When soaked in liquid, they form a gel-like consistency, expanding in the stomach and promoting a sense of fullness. This can help control appetite and support weight loss efforts ,” Richards reveals.

She gives us a simple yet delicious chia seed pudding recipe that involves “combining chia seeds with your choice of milk (such as almond milk or coconut milk) and a sweetener like honey or maple syrup. Let it sit overnight in the refrigerator, and in the morning, top it with fresh berries or sliced fruits for added fiber.” We’ll definitely be trying this out!

3. Berries

Richards reveals to us the various benefits of eating berries for breakfast for an improved metabolism. From raspberries to blueberries to strawberries, Richards points out that “they contain both soluble and insoluble fiber, which aids in digestion and promotes a healthy gut. The high water content in berries also contributes to their filling nature.”

Smoothies are an excellent way to combine your favorite berries with vegetables and other ingredients.

“Add a handful of spinach or kale for fiber, along with berries, chia seeds, or ground flaxseed. You can also include a scoop of oats or avocado for added texture and fiber,” Richards says.

4. Whole Grain Toast

Eating grains for breakfast can be tricky for some of us who aren’t familiar with what’s healthy and what’s not, but Richards expresses the benefits of eating whole grain toast over other refined white bread.

“Whole grains contain more bran and germ, which are rich in fiber and other nutrients. The fiber in whole grain toast helps regulate blood sugar levels and supports a healthy metabolism.”

For your morning toast, you can choose any type of healthy nut butter, such as almond or peanut butter, and top it off with fruits such as bananas and berries for an extra dose of fiber!

5. Avocado

We all love a good, ripe avocado, but did you know this nutrient-dense food is a good source of fiber too? “Including avocado in your breakfast, such as in a smoothie or on whole grain toast, adds creaminess and provides satiety. The healthy fats in avocados can also help regulate appetite and support weight loss,”

The monounsaturated fats in avocados help increase the body's energy expenditure after eating, which can boost your metabolic rate.

Richards tells us.

She shares a mouth-watering avocado egg breakfast that not only sounds delicious but is highly nutritious and beneficial for an improved metabolism: “ Mash avocado and spread it on whole grain toast. Top it with a poached or boiled egg, and sprinkle some chia seeds or ground flaxseed on top. This combination provides a good balance of fiber, healthy fats, and protein.”

6. Nuts

Nuts are a tried and true health snack that offer an incredible amount of nutrients to help boost your metabolism, including healthy fats, magnesium, vitamin B6, and more. This superfood is always a great choice to munch on between meals.

“Nuts such as almonds or walnuts contain healthy fats and fiber which work together to reduce bad (LDL) cholesterol while promoting the production of good cholesterol (HDL),” Wen explains.

Additionally, they can reduce inflammation, lower your risk of diabetes and heart disease, and, of course, support healthy weight loss by providing long-lasting satiety. A handful makes a perfect snack!

7. Apples

You know what they say: An apple a day keeps the doctor away. Whether this statement is true or not, there’s no denying that apples are a great fruit to support weight loss.

Wen explains that they have “natural antioxidants that can help reduce inflammation in the body for better metabolism of food.” Apples can also support heart health by lowering cholesterol, reduce oxidative stress, and even improve your gut health–which may be a major game-changer when it comes to weight loss.

If you want to upgrade this snack, Wen offers some advice: “Pair them with nut butter to make them even more satisfying,” she suggests. Yum!