Nutrition and Your Blood: Understanding Which Food Increases ESR

October 9, 2025 •

4 min read

Statistics show that chronic, low-grade inflammation is a contributing factor to many long-term health issues, including heart disease and diabetes. The erythrocyte sedimentation rate, or ESR, is a blood test marker for this inflammation, leading many people to question: which food increases ESR? The answer is not a single food, but rather a dietary pattern that promotes inflammation throughout the body.

Quick Summary

No single food directly elevates the erythrocyte sedimentation rate (ESR), but a diet high in processed foods, refined carbohydrates, and unhealthy fats can cause the systemic inflammation that leads to a high reading. This article outlines the dietary culprits and explains how these choices can affect your body's inflammatory response, a key factor in your ESR results.

Key Points

No Single Food: No single food directly increases ESR; it is a dietary pattern that promotes overall body inflammation that leads to an elevated reading.
Pro-Inflammatory Foods: Processed foods, refined carbohydrates, sugars, trans fats, and excessive red meat are key dietary contributors to inflammation.
Anti-Inflammatory Diet: A diet rich in fruits, vegetables, whole grains, and healthy fats like omega-3s can help reduce inflammation and support healthy ESR levels.
ESR is a Marker, Not a Diagnosis: An elevated ESR simply indicates inflammation is present. A doctor must conduct further tests to find the underlying cause, which may or may not be directly diet-related.
Lifestyle Impact: Factors beyond diet, such as exercise, stress, weight, and chronic diseases, also significantly influence ESR readings.
Consult a Doctor: If your ESR is high, it is crucial to consult a healthcare provider to address the root cause and develop an appropriate treatment plan.

The Connection Between Diet and Inflammation

The erythrocyte sedimentation rate (ESR), also known as the 'sed rate', is a simple blood test that measures how quickly red blood cells (erythrocytes) settle at the bottom of a test tube. Under normal conditions, red blood cells settle slowly. However, during inflammation, the liver produces high levels of certain proteins, like fibrinogen, that cause the red blood cells to clump together and settle faster. A higher ESR value indicates a greater degree of inflammation in the body.

It is crucial to understand that an elevated ESR is a symptom, not a diagnosis. It signals that inflammation is present, and a doctor will likely order further tests to determine the root cause, which can range from infection and autoimmune diseases to more serious conditions. While diet is not the only factor, certain foods can trigger and exacerbate the inflammatory processes that cause ESR to rise. Adopting an anti-inflammatory diet is a proactive lifestyle choice that can help manage and reduce inflammation and, consequently, support healthy ESR levels.

Common Culprits: Foods That Fuel Inflammation

While no single food is responsible for a high ESR, specific dietary patterns are known to drive systemic inflammation. Limiting or avoiding these can be a crucial step in managing your body's inflammatory response.

Refined Carbohydrates and Sugars: Foods and drinks high in refined sugar and high-fructose corn syrup can cause rapid spikes in blood sugar and insulin, which trigger the release of pro-inflammatory cytokines. This includes items like soda, candy, pastries, and white bread.
Processed Foods and Fast Food: These foods are often high in sugar, unhealthy fats, and refined carbs, making them potent drivers of inflammation. Packaged snacks, processed meats, and convenience meals all fall into this category.
Excessive Red and Processed Meats: High consumption of red meats, as well as processed options like bacon and hot dogs, is linked to higher levels of inflammation due to high saturated fat content.
Trans Fats and Unhealthy Cooking Oils: Artificial trans fats, found in margarine and many baked or fried goods, are known to trigger systemic inflammation. An imbalance of omega-6 to omega-3 fatty acids, often caused by overconsumption of vegetable oils like corn and soy oil, can also promote inflammation.
Excessive Alcohol: Regular and heavy alcohol intake can disrupt liver function and weaken the immune system, both of which can worsen inflammation and lead to elevated ESR levels.

The Science Behind Dietary Inflammation and ESR

From a biological perspective, diet influences ESR by affecting the production of inflammatory proteins in the bloodstream. When you consume pro-inflammatory foods, your body's immune system reacts by releasing inflammatory markers. For instance, high sugar intake can lead to the formation of advanced glycation end-products (AGEs), which are inflammatory compounds. Excess visceral fat, often linked to unhealthy diets, is also known to secrete inflammatory substances. These systemic inflammatory effects result in a higher concentration of plasma proteins like fibrinogen, which increase the rate at which red blood cells sediment, leading to a high ESR reading.

Dietary Strategies to Support Healthy ESR Levels

Conversely, an anti-inflammatory diet rich in specific nutrients can help reduce systemic inflammation and support a healthy ESR. Focusing on whole, unprocessed foods is key.

Include Fruits and Vegetables: Berries, leafy greens, tomatoes, and other colorful produce are packed with antioxidants and fiber that help combat inflammation.
Prioritize Omega-3 Fatty Acids: Fatty fish (salmon, sardines), walnuts, and flaxseeds are rich in omega-3s, which have powerful anti-inflammatory effects.
Choose Whole Grains: Opt for brown rice, quinoa, and oats over refined grains like white bread and white pasta. Whole grains contain fiber that can help regulate blood sugar and reduce inflammation.
Use Anti-Inflammatory Spices: Turmeric (with its active compound curcumin), ginger, and garlic are all known for their natural anti-inflammatory properties.
Stay Hydrated: Proper hydration supports overall health and helps flush toxins from the body, which can assist in reducing inflammation.

Comparing Pro-Inflammatory vs. Anti-Inflammatory Foods


Feature	Pro-Inflammatory Diet	Anti-Inflammatory Diet
Key Foods	Processed foods, red meat, sugary drinks, fried foods, refined carbs	Fruits, vegetables, fatty fish, whole grains, nuts, olive oil
Carbohydrates	Primarily refined, high-glycemic index carbs	Whole, fiber-rich, low-glycemic carbs
Fats	High in saturated and trans fats, imbalanced omega-6 ratio	Rich in omega-3s and healthy monounsaturated fats
Impact on Inflammation	Triggers production of inflammatory cytokines and AGEs	Provides antioxidants and nutrients to fight inflammation
Associated Health Issues	Higher risk of chronic inflammation, heart disease, diabetes	Supports overall health and may reduce risk of chronic disease

Conclusion

While no single food can be blamed for an elevated ESR, a pattern of eating that is consistently high in processed ingredients, sugar, and unhealthy fats is known to contribute to systemic inflammation. As ESR is a marker for this inflammatory state, it's no surprise that dietary changes can have an effect. Adopting an anti-inflammatory diet rich in whole foods, healthy fats, and antioxidants is a proactive step toward supporting a healthy inflammatory response and, consequently, healthy ESR levels. However, it is essential to consult with a healthcare professional to identify the specific underlying cause of any elevated ESR readings and create a tailored management plan. For more information on managing conditions related to inflammation, resources like the Arthritis Foundation provide valuable dietary guidance.

Frequently Asked Questions

A high ESR reading is primarily caused by inflammation in the body. While it does not diagnose a specific condition, it indicates that an inflammatory process is occurring, which can be due to infections, autoimmune diseases, chronic conditions, or lifestyle factors like diet.

Yes, excessive consumption of added sugar and sugary drinks can promote chronic low-grade inflammation in the body. This inflammatory response can lead to elevated ESR levels over time.

Yes, processed foods and fast food are significant drivers of inflammation due to their high content of unhealthy fats, refined sugars, and additives. Limiting these foods is often recommended to help reduce inflammation.

Excessive consumption of red and processed meats, which are high in saturated fats, is linked to higher levels of systemic inflammation. Reducing your intake of these meats can be part of an anti-inflammatory diet to support healthy ESR levels.

Unlike omega-6 fatty acids often found in processed oils, omega-3 fatty acids have natural anti-inflammatory effects. Increasing your intake of omega-3s from sources like fatty fish, walnuts, and flaxseeds can help combat inflammation and potentially lower ESR levels.

While diet doesn't cause a 'false' reading, it can certainly contribute to a high reading by promoting inflammation. Consuming specific foods like refined carbohydrates and saturated fats can trigger an inflammatory response that is accurately reflected in an ESR test.

While a healthy anti-inflammatory diet can significantly help reduce inflammation and support healthy ESR levels, it is not always a complete solution, especially if an underlying medical condition is the cause. Lifestyle changes like regular exercise, stress management, and a healthy weight are also important, and medical treatment is often necessary.