How Does Food Affect Body Temperature?

January 7, 2026 •

4 min read

According to Rutgers University, the average healthy adult burns about 10% of their daily calories simply by digesting, absorbing, and metabolizing food, a process known as the thermic effect of food (TEF). This metabolic activity is the primary way that food influences your internal body temperature, causing it to fluctuate slightly throughout the day.

Quick Summary

Food influences body temperature through the thermic effect of food (TEF), where the body generates heat to digest nutrients. Protein and complex carbohydrates have a higher TEF than fats, causing a greater temporary rise in temperature. Hydration, spicy compounds, and meal timing also play significant roles in regulating the body's internal thermostat.

Key Points

Thermic Effect of Food (TEF): The energy your body uses to digest food, which generates heat and causes a slight rise in temperature.
Macronutrient Impact: Protein has the highest TEF, causing more heat production than carbohydrates, while fats produce the least.
Hydration is Key: Water is crucial for regulating body temperature through sweating; dehydration impairs this process and can cause overheating.
Warming vs. Cooling Foods: Hard-to-digest foods and spices like ginger can increase body heat, while water-rich foods like cucumber and mint promote cooling.
Spicy Food Reaction: Capsaicin in spicy foods tricks the brain into feeling hot, triggering a cooling sweat response that ultimately helps dissipate heat.
Digestion Speed Matters: Complex carbohydrates and whole foods take longer to break down, generating more heat than simple, processed foods.

The Science Behind Food-Induced Thermogenesis

The core of how food affects body temperature lies in a metabolic process called the Thermic Effect of Food (TEF), also known as diet-induced thermogenesis. When you eat, your body expends energy to digest, absorb, and store the nutrients from that meal. This expenditure of energy produces heat, causing a minor, temporary increase in your body's overall temperature. The extent of this temperature rise depends on several factors, including the macronutrient composition of the food, meal size, and individual metabolism.

How Macronutrients Influence TEF

Not all foods are created equal when it comes to generating heat. The macronutrient breakdown of a meal plays a crucial role in determining its thermic effect.

Proteins: Protein has the highest thermic effect of any macronutrient, requiring the most energy to break down. About 20% to 30% of the calories from protein are burned during digestion. This is why you might feel a noticeable warmth after eating a protein-rich meal.
Carbohydrates: Carbohydrates have a moderate thermic effect, with about 5% to 15% of their calories expended during digestion. Complex carbs, such as whole grains, take longer to digest and have a slightly higher TEF compared to simple sugars.
Fats: Dietary fat has the lowest thermic effect. The body requires minimal energy to process and store fat, expending only up to 5% of its caloric value.

Beyond Macronutrients: Other Factors at Play

While TEF is the main driver, other dietary components and habits also affect body temperature.

Spicy Foods: The capsaicin in chili peppers tricks your nerve endings into thinking your body is hot, triggering a cooling response like sweating. This sweating helps cool the body down, which is why spicy foods are common in hot climates.
Hydration: Water is vital for temperature regulation, primarily by enabling sweat production and evaporation. Dehydration hinders this natural cooling mechanism, causing your core temperature to rise and putting you at risk for heat-related illness.
Meal Timing: Some research suggests the thermic effect of food is higher in the morning and lower in the evening, aligning with our circadian rhythm. Consuming heavier meals earlier in the day may support a more efficient metabolism.

Foods That Can Affect Body Temperature

Whether you’re trying to warm up on a cold day or stay cool in the summer, choosing the right foods can help manage your comfort levels.

Warming Foods

Foods that are harder to digest or contain thermogenic compounds can help increase your body heat.

High-Protein Foods: Lean meats, eggs, and legumes require more energy to digest due to their high protein content.
Complex Carbohydrates: Whole grains like oats and brown rice are digested slowly, providing a steady release of energy and sustained warmth.
Warming Spices: Ginger, cinnamon, and turmeric are known for their warming properties that enhance thermogenesis.
Iron-Rich Foods: Anemia, caused by iron deficiency, can make you feel cold. Consuming iron-rich foods like red meat and spinach can improve circulation and temperature regulation.

Cooling Foods

Foods with high water content or specific cooling properties can help lower your body temperature.

Water-Rich Fruits & Vegetables: Watermelon, cucumbers, and leafy greens are highly hydrating and help replenish fluids lost through sweat.
Mint: Menthol in mint stimulates cold-sensitive receptors, creating a cooling sensation.
Yogurt and Buttermilk: These dairy products are cooling, hydrating, and aid digestion, which helps keep the body calm.
Aloe Vera: This plant is known for its anti-inflammatory properties and ability to help regulate body temperature.

Comparison of High-TEF vs. Low-TEF Foods


Feature	High-TEF Foods	Low-TEF Foods
Primary Macronutrient	Protein	Fat
Energy Expended in Digestion	20–30% of caloric value	0–3% of caloric value
Digestion Speed	Slow, prolonged	Fast, requires less work
Examples	Lean meat, eggs, lentils	Oils, butter, processed foods
Effect on Body Temperature	Notable temporary increase	Minimal temporary effect
Best Season to Eat	Winter, or for weight management	Any time, but balance is key

Conclusion

Food has a subtle but definite impact on body temperature, driven primarily by the thermic effect of food. Your body works harder to digest certain macronutrients, especially protein, releasing heat in the process. While this effect is temporary and not a substitute for proper thermoregulation, making mindful food choices can complement your body’s natural cooling or warming mechanisms. Choosing hydrating foods in the heat and protein-rich meals in the cold can help you feel more comfortable and balanced, proving that what you eat truly matters for your internal climate. Always prioritize hydration and listen to your body's signals, especially in extreme weather conditions. For more detailed information on metabolic processes and food science, resources like the Ultrahuman Blog offer valuable insights.

Frequently Asked Questions

The thermic effect of food (TEF) is the energy required for your body to digest, absorb, and process the food you eat. This metabolic process generates heat and is the main reason your body temperature rises slightly after a meal.

No, spicy foods do not significantly raise your core body temperature. The capsaicin in chili peppers activates heat-sensing nerve endings, making you feel hot and triggering a sweating response that actually helps cool your body down through evaporation.

You feel warmer after a large meal because your body is working harder to digest and metabolize a greater volume of food. The process of breaking down nutrients, particularly proteins, generates a significant amount of heat.

Foods with high water content are best for cooling the body, such as watermelon, cucumber, leafy greens, and citrus fruits. Menthol in mint and hydrating drinks like buttermilk also provide a cooling effect.

Yes, dehydration can severely impact your body's ability to regulate temperature. Without enough fluid, your body cannot produce sufficient sweat to cool down effectively, which can lead to a dangerous increase in core body temperature.

The immediate sensation of drinking hot soup warms you up. However, some studies suggest that in dry heat, consuming hot food or drinks can induce sweating, which eventually helps to cool the body down.

Yes. Protein has the highest TEF (20-30%), followed by carbohydrates (5-15%), while fats have the lowest (0-5%). This means your body expends more energy digesting a high-protein meal than a high-fat one.