As temperatures dip and the days grow shorter, it’s common to feel a little sluggish—mentally and physically. Our energy levels take a hit, sleep patterns go off track, and comfort food cravings sneak in. But here’s the good news: winter doesn’t have to be a time of metabolic slowdown. In fact, with the right foods, you can support your metabolism, improve your energy, and even sleep more soundly. According to Jordan Hill, MCD, RD, CSSD, lead dietitian at Top Nutrition Coaching, incorporating specific winter-friendly foods into your meals can give your body the boost it needs to stay balanced and energized through the season.
Let’s dive into seven metabolism-supporting winter superfoods—and why they deserve a spot in your cold-weather routine.
1. Root Vegetables: Nature’s Cold-Weather Carbs
Think carrots, beets, sweet potatoes, and parsnips. These earthy vegetables thrive in winter and deliver a hearty dose of fiber and complex carbohydrates, which are essential for steady energy and a smoothly running metabolism. “Root vegetables provide a great source of fiber and complex carbs to keep sustained energy throughout the day,” says Hill. Unlike refined carbs, which cause energy crashes, these slow-digesting veggies help keep blood sugar levels stable—something your metabolism loves.
Roast them, mash them, or toss them into soups—your body will thank you.
2. Green Tea & Matcha: Warm Cups, Energized Cells
There’s something deeply comforting about sipping a warm cup of tea on a chilly day. But green tea and matcha offer more than comfort—they stimulate metabolism, help manage inflammation, and provide a modest dose of caffeine without the jitters. Plus, they’re rich in antioxidants like EGCG (epigallocatechin gallate), which support cell health and may promote fat oxidation.
“These teas also contain small amounts of vitamins and minerals like C, E, K, potassium, and calcium,” Hill notes. These nutrients quietly support critical metabolic processes while you enjoy your daily ritual.
3. Bone Broth: Gut-Healing, Metabolism-Fueling
Bone broth is the unsung hero of winter nutrition. Beyond being hydrating and warming, it’s packed with gelatin and amino acids that help strengthen your gut lining and support digestion—two foundational pillars of a healthy metabolism.
“Gelatin, a cooked form of collagen, helps with soft tissue maintenance and repair,” Hill explains. A healthy gut means better nutrient absorption, which means your body can efficiently convert food into energy.
Tip: Use it as a base for soups, sip it straight, or stir it into grains for an extra nutritional kick.
4. Cherries: Sweet Sleep Support
Surprised to see fruit on a winter list? Don’t be. Tart cherries, or their juice, are one of the few natural food sources of melatonin, the hormone that regulates your sleep-wake cycle. And sleep, as we know, plays a huge role in metabolic function.
“Sleep disruptions can negatively affect your metabolism,” says Hill. “Cherries may help support more restful sleep, allowing your body to recover and restore more effectively overnight.”
5. Kiwi: A Vitamin C Powerhouse for Better Rest
If cherries aren’t in season or your taste, try kiwis. These small fruits punch above their weight when it comes to antioxidants, vitamin C, and serotonin—a neurotransmitter that helps regulate mood and sleep.
“Consuming kiwi before bedtime has been linked to improved sleep quality and duration,” Hill says. And better sleep means a more regulated metabolism, sharper focus, and better appetite control the next day.
6. Peppermint: Calm Digestion, Calm Metabolism
Peppermint isn’t just for candy canes—it’s a digestive ally. Whether enjoyed as a tea or infused into food, peppermint helps relax digestive muscles and ease bloating, which can support a more efficient gut and, in turn, a more responsive metabolism.
“Relaxing the digestive system can help reduce discomfort and promote better nutrient absorption,” Hill explains. It’s a simple, natural way to support your body’s rhythm, especially after heavy holiday meals.
7. Papaya: Enzymatic Aid for Digestion
Another tropical gem, papaya is rich in papain, an enzyme that assists in breaking down proteins and easing digestion. While it may not be the most winter-themed fruit, it’s worth adding to your diet—fresh, dried, or as a supplement.
“Papaya’s enzymes may help improve digestion and reduce indigestion symptoms,” says Hill. While more research is needed, its soothing effects on the digestive system are already promising.
Bonus Tips: Daily Habits to Supercharge Your Metabolism
Food is just one piece of the metabolic puzzle. Pair these nutritional choices with intentional movement—think brisk winter walks, light strength training, or yoga—and your metabolism will thank you. Hill also recommends:
- Getting natural sunlight in the morning to help regulate your body’s internal clock.
- Prioritizing sleep (7–9 hours per night) and sticking to a consistent schedule.
- Staying active throughout the day, especially if you have a sedentary job.
The Takeaway
Winter doesn’t have to mean slow days, low energy, or disrupted routines. With a few smart additions to your diet—root vegetables, green tea, cherries, and more—you can keep your metabolism humming and your energy flowing. Consider this your seasonal invitation to eat well, sleep better, and feel more like yourself, all winter long.
