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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: Spice with a health kick 41:59 Food #6: 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 The Food For Life Cookbook | Every Body Should Know This by Dr Federica Amati | Food For Life by Prof. Tim Spector | Ferment 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 | Better Breakfast Guide |
Mentioned in today's episode 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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By: ZOE Title: The best foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati Sourced From: www.youtube.com/watch?v=TT5ig1EiIfQ
