Check out these 15 powerhouse foods that increase brown fat—from spicy peppers and teas to bioactive oils and herbs.
Most people think of fat as something to lose—but not all fat is created equal. While white fat stores excess calories, brown fat, or brown adipose tissue (BAT), actually burns energy to generate heat, boosting metabolism and supporting a healthy weight.
In fact studies show that activating brown fat can help regulate blood sugar, improve insulin sensitivity, and protect against obesity. It’s also linked to a lower risk of disease, according to fitness expert Dr. Rhonda Patrick.
The good news is you can you can convert your body’s lipid profile into a higher ratio of brown fat by eating particular foods. Certain lipids, phytonutrients, and bioactive compounds act as natural switches that stimulate brown fat activity, or convert white fat into a more metabolically active form known as beige fat.
What these foods have in common is they boost thermogenesis, mitochondrial function, and hormonal balance.
In this article we’ll cover the top 15 science-backed foods that increase brown fat, from spicy peppers and exotic teas to everyday items like oils and herbs.
Foods that Increase Brown Fat
These are the top 15 foods shown to promote brown fat:
Green Tea
Green tea, rich in catechins (like EGCG) and caffeine, has been demonstrated—particularly in young women—to increase brown adipose tissue and reduce muscle-lipid infiltration. This allows for enhanced fat oxidation and metabolic health. One report notes that “The synergistic thermogenic effect exerted by EGCG and caffeine was further confirmed after administration of encapsulated EGCG-caffeine mixtures.”
Blueberries
Anthocyanins, a class of flavonoids found in blueberries, stimulate the browning of white adipose tissue and increase thermogenesis. Studies suggest that anthocyanin-rich diets boost UCP1 expression, improve insulin sensitivity, and protect against obesity-related metabolic issues. They also produce bioactive compounds that boost genomic stability and DNA repair.
Turmeric (Curcumin)
Curcumin, a polyphenol in turmeric, includes dietary compounds that promote brown fat and white fat browning. One study found it “induces browning of 3T3-L1 and primary white adipocytes via enhanced expression of brown fat-specific genes.”
Garlic
Garlic is rich in a group of sulfur-based compounds that play a key role in fat metabolism. These compounds interact with special receptors in the body—TRPV1 and TRPA1—which act like heat sensors. When garlic’s organosulfur compounds activate these receptors, they boost the release of UCP1 (uncoupling protein 1), converting calories into heat through thermogenesis.
By boosting UCP1, garlic helps white fat turn to brown fat, increasing energy expenditure and encouraging your body to burn more fat as heat.
Resveratrol (Red Grapes)
Resveratrol, a polyphenol found in red grapes and wine, activates brown fat by enhancing SIRT1. It promotes the expression of brown adipogenic markers and improves epigentic aging.
Ginger
Bioactive compounds in ginger such as gingerols and shogaols activate TRPV1 and TRPA1 receptors. Studies show it enhances UCP1 expression in brown and beige fat cells, promoting thermogenesis and preventing fat gain. This includes black ginger, too, which also boosts energy expenditure via brown fat activation.
Omega-3s (EPA DHA)
Studies show that long-chain omega-3 fatty acids can stimulate thermogenesis in brown fat. One report notes that the EPA “induces a switch from white to beige-like adipocytes in human subcutaneous adipocytes of overweight subjects by promoting the activation of AMPK/SIRT1/PGC1- α axis.”
Menthol
Menthol, a cooling phenolic compound found in mint and food-derived additives, activates the TRPM8 channel. In adipocyte cultures and tissue it increased UCP1 expression and effectively prevented obesity and glucose intolerance. One report notes that menthol boosts UCP1 expression, BAT activity, and increases insulin sensitivity while preventing weight gain.
Apples & Dried Fruit
Certain fruits—especially apples—contain ursolic acid, a natural triterpenoid. Research shows it can stimulate the growth and activity of brown fat while also promoting the browning of white lipids. This dual effect increases the body’s capacity for thermogenesis, helping burn more calories as heat.
Cacao Extracts
Flavanols derived from cacao extract have been studied for their role in activating brown fat and supporting thermogenesis. They’re part of a group of compounds—including catechins and capsaicinoids—shown to stimulate brown adipose tissue. One report found that cacao improves glucose and induces the browning of white adipose tissue.
Mustard/Wasabi
Found in yellow mustard, wasabi, and horseradish, allyl isothiocyanate activates TRPA1, which promotes brown fat thermogenesis through adrenergic signaling pathways.
Chili Peppers
Eating chili peppers introduces capsaicin (and non-pungent analogs called capsinoids), which activate brown and beige fat through TRPV1 channels. They’ve been show to increase energy, thermogenesis, and brown adipose tissue activation.
Extra Virgin Olive Oil
Oleuropein aglycone—a polyphenol found abundantly in extra virgin olive oil—acts as a TRPA1 agonist, which stimulates β-adrenergic signaling and boosts brown fat thermogenic activity.
Grains of Paradise
Grains of paradise (Aframomum melegueta), a spice from the ginger family, contain active compounds called 6-paradol and 6-gingerol that stimulate brown adipose tissue. Studies suggest it increases energy expenditure by activating BAT without raising heart rate or blood pressure. It’s also been shown to support the loss of visceral fat.
Berberine
Berberine, a natural alkaloid found in plants like barberry and goldenseal, has been shown to enhance brown fat activity and stimulate the conversion of white fat into beige fat. Studies suggest that berberine boosts UCP1 expression, improves mitochondrial function, and increases energy. Beyond thermogenesis it regulates blood sugar and improves insulin sensitivity.
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