What foods can increase CRP? A nutritional guide to managing inflammation

October 9, 2025 •

3 min read

According to research, high consumption of ultra-processed foods can significantly increase levels of C-reactive protein (CRP), a marker for systemic inflammation. For those seeking to manage their inflammatory status, understanding exactly what foods can increase CRP? is a critical first step towards healthier dietary choices.

Quick Summary

This article explores the dietary factors linked to elevated C-reactive protein (CRP) levels, the body's primary marker for inflammation. It details how processed foods, added sugars, and unhealthy fats can contribute to chronic inflammation, and offers a comprehensive guide to understanding these links.

Key Points

Ultra-Processed Foods Raise CRP: A diet high in packaged snacks and ready-to-eat meals is linked to higher CRP.
Excess Sugar Fuels Inflammation: Added sugars increase insulin resistance and trigger inflammation, raising CRP.
Trans and Saturated Fats are Detrimental: Fried foods and excessive red meat increase pro-inflammatory fats, elevating CRP.
Refined Carbs Spike Blood Sugar: High-glycemic foods like white bread cause blood sugar fluctuations that trigger inflammation and higher CRP.
Excessive Alcohol is Pro-Inflammatory: Overconsumption of alcohol can inflame tissues and raise CRP.
Holistic Approach is Best: An overall anti-inflammatory lifestyle, including diet, exercise, and stress management, is more effective than focusing on single foods.

Understanding C-Reactive Protein (CRP) and Inflammation

C-reactive protein (CRP) is a protein produced by the liver in response to inflammation in the body. While inflammation is a natural and necessary immune response, chronic, low-grade inflammation can damage tissues and contribute to serious health issues like heart disease and diabetes. A blood test can measure CRP levels, indicating the body's inflammatory status. Diet is a significant factor in managing chronic inflammation and lowering CRP levels.

Key Dietary Culprits That Elevate CRP

Certain foods are consistently linked to higher CRP levels and increased systemic inflammation.

Processed and Ultra-Processed Foods

These foods, such as packaged snacks and frozen meals, contain numerous ingredients and additives. A high intake of ultra-processed foods is associated with elevated CRP levels, potentially due to unhealthy fats, high sodium, and lack of fiber.

Added Sugars and Sugary Beverages

Excessive sugar, found in soft drinks and sweets, drives inflammation and can lead to insulin resistance. High sugar intake is directly correlated with increased CRP concentrations.

Refined Carbohydrates

Refined carbohydrates like white bread and pasta are quickly digested, causing rapid blood sugar spikes that promote inflammation. Replacing them with whole grains can help reduce CRP.

Unhealthy Fats: Trans and Saturated Fats

Trans fats, often in fried and baked goods, are strong inflammation promoters. High saturated fat intake from red and processed meats has also been associated with higher CRP.

Red and Processed Meats

Consuming red and processed meats is linked to higher inflammatory markers, possibly due to saturated fat and cooking methods.

Excessive Alcohol

While moderate alcohol may have benefits, excessive drinking inflames tissues and increases CRP levels.

Anti-Inflammatory Foods That Help Lower CRP

Incorporating anti-inflammatory foods can help manage CRP.

Fruits and Vegetables: Berries and leafy greens provide antioxidants and fiber that reduce inflammation.
Healthy Fats (Omega-3s): Found in fatty fish and flaxseeds, omega-3s fight inflammation.
Whole Grains: Oats and brown rice offer fiber to regulate blood sugar and support a healthy inflammatory response.
Spices and Herbs: Turmeric and ginger have anti-inflammatory properties.

Comparison: Pro-Inflammatory vs. Anti-Inflammatory Diet


Feature	Pro-Inflammatory Diet	Anti-Inflammatory Diet
Key Food Groups	Processed foods, fried foods, red/processed meats, sugary drinks	Fruits, vegetables, whole grains, fatty fish, nuts, seeds
Carbohydrate Type	Refined carbohydrates with high glycemic load	Complex carbohydrates from whole grains and fiber-rich sources
Fat Type	High in trans and saturated fats	High in omega-3 and monounsaturated fats
Nutrients	Low in fiber, antioxidants, and micronutrients	Rich in antioxidants, fiber, vitamins, and minerals
Impact on CRP	Tends to increase CRP levels	Associated with lower CRP levels

How to Adopt an Anti-Inflammatory Diet

Adopting an anti-inflammatory diet involves conscious choices:

Prioritize Whole Foods: Build meals around unprocessed foods like fruits, vegetables, whole grains, and lean proteins.
Read Nutrition Labels: Check for hidden sugars and unhealthy fats in packaged foods.
Cook at Home: Control ingredients by preparing your own meals.
Stay Hydrated: Drink plenty of water and consider green tea.
Focus on Balance: An overall anti-inflammatory eating pattern is more effective than focusing on single foods.

Conclusion: The Power of Dietary Choices in Managing CRP

Diet significantly impacts inflammation and CRP levels. Foods high in processed items, sugar, refined carbs, and unhealthy fats can elevate CRP. Conversely, a diet of whole, nutrient-dense foods can help lower CRP. Informed dietary choices are crucial for managing inflammation and reducing chronic disease risk. The Mediterranean Diet is a good example of an anti-inflammatory eating pattern.

Key Takeaways

Ultra-Processed Foods Increase CRP: Consumption of ultra-processed foods is linked to elevated CRP.
Added Sugar Promotes Inflammation: High sugar intake leads to increased CRP.
Unhealthy Fats are Pro-Inflammatory: Trans and saturated fats are linked to increased CRP.
Refined Grains Exacerbate Inflammation: Refined carbohydrates cause blood sugar spikes that increase CRP.
Mediterranean Diet Lowers CRP: An anti-inflammatory diet like the Mediterranean diet can reduce CRP.
Lifestyle is Key: Diet, exercise, stress management, and sleep all contribute to managing CRP.

Frequently Asked Questions

Yes, excessive processed sugar intake can increase CRP levels. Sugar leads to higher blood glucose and insulin levels, which promotes systemic inflammation and the production of inflammatory markers like CRP.

Trans fats are known to have pro-inflammatory properties. Research shows a clear link between higher intake of trans fatty acids and elevated plasma concentrations of CRP, which can adversely affect endothelial function and increase cardiovascular risk.

Most ultra-processed foods are designed with a combination of refined carbohydrates, unhealthy fats, and additives that trigger inflammation, and studies show a strong link with higher CRP levels. While some minimally processed foods might be acceptable, focusing on whole, natural foods is a safer bet for reducing inflammation.

Yes, studies have shown that high consumption of red and processed meats is associated with higher levels of inflammatory markers, including CRP. This can be due to their saturated fat content and high-heat cooking methods.

Refined carbohydrates are rapidly digested and absorbed, causing spikes in blood sugar. This can trigger an immune system response that promotes inflammation throughout the body, ultimately leading to elevated CRP levels.

Yes, losing excess weight, particularly visceral fat around the abdomen, can significantly help to lower CRP levels. Excess fat tissue produces inflammatory chemicals, and even modest weight loss can reduce this inflammatory burden.

An anti-inflammatory diet, such as the Mediterranean diet, is often recommended to reduce CRP. It emphasizes fruits, vegetables, whole grains, healthy fats from fish and olive oil, and limits processed foods, sugar, and red meat.