ZOE Science & Nutrition

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

Apr 17, 2025

Professor Tim Spector, a top genetic epidemiologist, and Dr. Federica Amati, head nutritionist at ZOE, explore the link between inflammation and diet. They reveal seven delicious foods to combat inflammation, including turmeric, berries, and fermented delights. Listeners learn about the impacts of chronic inflammation on health, from heart disease to aging. Tim and Federica also share practical tips for immediate and long-term dietary changes, emphasizing that small, consistent habits can lead to significant health improvements.

01:04:46

Episode guests

Federica Amati

Tim Spector

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Episode notes

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Quick takeaways

Inflammation is a complex bodily response that can be harmful when chronic, impacting overall health and accelerating aging.

Diet plays a vital role in managing inflammation, with a focus on incorporating anti-inflammatory foods like broccoli, olive oil, and raspberries.

Adopting small, consistent dietary changes over time can significantly reduce inflammation and promote long-term gut health and resilience.

Deep dives

Understanding Inflammation

Inflammation is identified as a critical bodily response that can either protect or harm health, depending on its nature and duration. High levels of inflammation can remain active silently, becoming a risk factor for various diseases, including heart conditions and diabetes. The podcast emphasizes that chronic inflammation can fatigue the body and hinder repair processes, as it keeps the immune system constantly engaged. New research links this low-level inflammation to accelerated aging and increased cancer risk, underscoring the importance of managing inflammatory levels for overall health.

Intro

2min

Understanding Inflammation: The Silent Impact on Health

23min

The Power of Olive Oil and Chia Seeds Against Inflammation

10min

Turmeric and Berries: Anti-Inflammatory Heroes

8min

Combatting Inflammation with Fermented Foods

13min

Understanding Inflammation and Its Impact on Health

1min

Fighting Inflammation Through Diverse Nutrition and Lifestyle

4min

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