ZOE Science & Nutrition Most replayed moment: Three Foods to Fight Inflammation | Dr Federica Amati & Prof Tim Spector
12 snips
Apr 21, 2026 
Dr Federica Amati, clinician and nutrition expert, and Prof Tim Spector, epidemiologist and microbiome researcher. They spotlight three inflammation-fighting foods. They discuss broccoli and sulforaphane, extra virgin olive oil’s polyphenols, and high-cocoa dark chocolate. Practical cooking tips and why juice cleanses can harm gut microbes are also covered.
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Inflammation Is A Dial Not A Switch
- Chronic inflammation exists on a spectrum and food helps dial it up or down rather than acting as an on/off switch.
- Dr. Federica Amati and Tim Spector stress everyone can reduce baseline inflammation with better diet, sleep, and hydration even if they feel well.
Skip Juice Cleanses And Eat Fiber Daily
- Avoid juice cleanses as a strategy to reduce inflammation because juicing removes fiber that feeds gut microbes.
- Federica Amati: fiber is needed to maintain a healthy immune system, so day-to-day whole foods beat short detoxes.
Chop Broccoli Then Wait Ten Minutes
- Use 'chop and stop' for brassicas: chop broccoli, wait 10 minutes, then cook to maximise sulforaphane release.
- Microwave broccoli if needed because it can produce 3–4× more sulforaphane than pan-heating.
