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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 | https://amzn.to/4amfIMX

Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg

Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu

Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=podcast&utm_campaign=freeguide

Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=podcast&utm_campaign=gutguide

Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=podcast&utm_campaign=breakfastguide

Mentioned in today's episode

Gut-microbiota-targeted diets modulate human immune status, Cell (2021) https://pubmed.ncbi.nlm.nih.gov/34256014/

Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021) https://www.mdpi.com/2072-6643/13/7/2436

Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020) https://www.sciencedirect.com/science/article/abs/pii/S240545772201419X

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) https://www.sciencedirect.com/science/article/pii/S2475299124000957

A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021) https://pmc.ncbi.nlm.nih.gov/articles/PMC8163817/

Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion

Episode transcripts are available here: https://zoe.com/learn/category/podcasts