The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati
Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season.
Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.
Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.
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Timecodes
00:00 Worried about inflammation?
01:55 Listener Q&A
03:18 Is inflammation always bad?
07:28 Can inflammation cause cancer?
11:35 Does inflammation speed up aging?
13:08 How does food impact inflammation?
17:25 Gut health and inflammation
21:12 Do detox juice cleanses work?
23:25 Food #1: Green powerhouse
26:20 Food #2: As effective as ibuprofen?
28:43 Food #3: Surprising sweet treat
33:19 Food #4: Small but mighty
37:11 Food #5: A spice with a health kick!
41:59 Food #6: The BEST berries
45:35 Food #7: Essential ferments
49:07 Start reducing inflammation today
50:55 Reduce inflammation over 30 days
53:04 How to reduce inflammation over a year
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
- Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018)
- Gut-microbiota-targeted diets modulate human immune status, Cell (2021)
- Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021)
- Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020)
- The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024)
- A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021)
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Episode transcripts are available here.