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 systemFollow ZOE on Instagram.

Timecodes00:00 Worried about inflammation?01:55 Listener Q&A03:18 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 inflammation21:12 Do detox juice cleanses work?23:25 Food #1: Green powerhouse26:20 Food #2: As effective as ibuprofen?28:43 Food #3: Surprising sweet treat33:19 Food #4: Small but mighty37:11 Food #5: A spice with a health kick!41:59 Food #6: The BEST berries45:35 Food #7: Essential ferments49:07 Start reducing inflammation today 50:55 Reduce inflammation over 30 days53:04 How to reduce inflammation over a year

📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim Spector

Free resources from ZOELive Healthier: Top 10 Tips From ZOE Science & NutritionGut 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.