The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati

ZOE Science & Nutrition

ZOE

Nutrition, Health & Fitness, Education, Science

4.6 • 4.9K Ratings

🗓️ 17 April 2025

⏱️ 62 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. 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 The Food For Life Cookbook 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) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Transcript

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0:00.0	Welcome to Zoe, Science and Nutrition, where world-leading scientists explain how their research can improve your health.
0:11.0	Spring is here. And just like you open windows and clear out closets, spring is the perfect time to refresh what's on
0:21.1	your plate. The right foods can do more than just energize you this season. They can cool the
0:27.3	slow burning flame of inflammation, easing aches and pains now, and lowering your risk of disease
0:33.2	for years to come.
0:43.8	In today's episode, we reveal seven powerful science-backed foods that fight inflammation.
0:49.3	You'll learn how each one works in the body, and why even small changes to your diet can dramatically change how you feel in as little as a day.
0:53.9	We're joined by Professor Tim Specter, a leading expert in rheumatology
0:57.7	and one of the world's top 100 most cited scientists.
1:01.4	He's also a professor of epidemiology at King's College London
1:04.2	and my scientific co-founder at Zoe.
1:07.1	Joining him is Dr Federica Amati, head nutritionist here at Zoe, a scientist at Imperial College London, an author of the best-selling book, Everybody Should Know This.
1:17.6	Together, they'll show you what to eat to turn the season into the start of a healthier, more vibrant year.
1:27.2	Tim, thank you for joining me today.
1:29.3	It's great to be here.
1:30.6	And Fetti, thank for being here.
1:32.1	Lovely to be here.
1:33.5	All right, you know the drill.
1:35.7	We always start with a rapid fire Q&A with questions from our listeners.
1:40.3	Are you ready to go?
1:41.5	Yeah.
1:42.6	All right, starting with Tim.
	...

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