What foods decrease CRP? A guide to anti-inflammatory eating

October 12, 2025 •

2 min read

Chronic inflammation is a major contributor to various health problems, and can be measured by C-reactive protein (CRP) levels in the blood. Incorporating certain anti-inflammatory foods can significantly help decrease CRP, a marker for inflammation, and support overall health and well-being.

Quick Summary

A diet rich in fruits, vegetables, fatty fish, nuts, seeds, and spices can lower C-reactive protein (CRP) levels. These foods contain antioxidants and omega-3s that combat inflammation. Limiting processed foods, sugar, and refined carbohydrates also supports a healthier inflammatory response.

Key Points

Fatty Fish: Salmon, mackerel, and sardines provide essential omega-3 fatty acids that are powerful inflammation fighters, directly helping to decrease CRP levels.
Berries: Rich in antioxidants called anthocyanins, berries like blueberries and strawberries help regulate immune responses and reduce inflammation.
Leafy Greens: Vegetables like spinach and kale are packed with vitamins and antioxidants that actively combat inflammation throughout the body.
Healthy Fats: Extra virgin olive oil and avocados, staples of the Mediterranean diet, offer monounsaturated fats and antioxidants that reduce inflammatory markers.
Spices: Turmeric and ginger contain powerful anti-inflammatory compounds (curcumin and gingerol) that have been shown to lower CRP.
Whole Grains: High-fiber options like oats and quinoa help regulate inflammation, unlike refined grains that can have the opposite effect.

Understanding C-Reactive Protein (CRP)

C-reactive protein, or CRP, is a substance produced by the liver in response to inflammation in the body. High levels of CRP can signal chronic, low-grade systemic inflammation, which is linked to an increased risk of heart disease, diabetes, and autoimmune disorders. Measuring CRP levels through a blood test can highlight the need for lifestyle and dietary changes. Adopting an anti-inflammatory diet is a key way to naturally lower CRP.

Anti-Inflammatory Superfoods to Incorporate

Certain foods are known for their anti-inflammatory properties, which can help lower CRP. These include fruits like berries and citrus, leafy greens, tomatoes, beets, and broccoli, all rich in antioxidants. Fatty fish such as salmon, mackerel, and sardines are excellent sources of inflammation-reducing omega-3 fatty acids. Nuts and seeds, particularly walnuts, chia, flaxseeds, and almonds, offer healthy fats and antioxidants. Spices like turmeric (with curcumin), ginger (with gingerol), and garlic (with allicin) also combat inflammation. Healthy oils like extra virgin olive oil and avocado oil provide beneficial fats and antioxidants. Whole grains (oats, brown rice, quinoa) are high in fiber, which can reduce CRP. Probiotic foods (yogurt, kefir) support gut health and reduce inflammation, as can dark chocolate in moderation.

Comparison of Anti-inflammatory vs. Pro-inflammatory Foods

A diet aimed at reducing CRP should emphasize anti-inflammatory foods while limiting pro-inflammatory ones.


Category	Anti-Inflammatory Foods (Eat More)	Pro-Inflammatory Foods (Limit/Avoid)
Carbohydrates	Whole grains (oats, quinoa)	Refined grains, sugary sweets
Fats	Omega-3 rich fish, olive oil, nuts, flaxseed	Fried foods, trans fats
Proteins	Fatty fish, poultry, legumes, nuts	Processed and red meats
Fruits	Berries, tomatoes, cherries	Sugary juices
Vegetables	Leafy greens, broccoli, bell peppers	Fried potatoes, corn syrup items
Beverages	Green tea, water	Sugary sodas, excessive alcohol

Lifestyle Changes to Support Diet

Diet works best alongside other healthy habits to lower CRP. Maintaining a healthy weight is key, as excess fat increases inflammatory chemicals. Regular exercise reduces inflammation, while a sedentary lifestyle is linked to higher CRP. Managing stress through relaxation techniques can also lower stress-related inflammation. Getting sufficient sleep (7-9 hours) is crucial for regulating inflammation.

A Holistic Dietary Approach: The Mediterranean Diet

The Mediterranean diet is a proven anti-inflammatory eating pattern that can reduce CRP. It focuses on plant-based foods, healthy fats like olive oil, moderate fish and poultry, and limited red meat and sweets. This approach not only supports lower CRP but also reduces cardiovascular risk.

Conclusion

Making informed dietary choices by focusing on anti-inflammatory foods while limiting processed items can significantly reduce chronic inflammation and lower CRP. Combining this with healthy lifestyle habits provides a natural path to better long-term health. Always consult a healthcare professional for personalized advice. For more information on inflammation, refer to the National Center for Biotechnology Information: https://www.ncbi.nlm.nih.gov/books/NBK441843/.

Frequently Asked Questions

CRP is a protein made by your liver in response to inflammation. High levels of CRP in a blood test indicate that there is inflammation in your body, which could be acute or chronic.

While diet is a powerful tool for lowering CRP, it works best as part of a holistic approach that also includes regular exercise, stress management, adequate sleep, and maintaining a healthy weight.

Fatty fish are the most beneficial due to their high omega-3 fatty acid content. Excellent choices include salmon, mackerel, and sardines, which should be consumed a few times per week.

Berries (blueberries, strawberries), tomatoes, and citrus fruits are particularly effective due to their high antioxidant content, which helps fight inflammation.

You should limit or avoid processed foods, sugary drinks and sweets, refined carbohydrates (like white bread), fried foods, and excessive alcohol, as these can promote inflammation.

Yes, spices like turmeric and ginger contain powerful compounds with proven anti-inflammatory properties. Turmeric's curcumin and ginger's gingerol actively help combat inflammation and may lower CRP levels.

Yes, the Mediterranean diet is highly effective at managing inflammation and lowering CRP levels due to its focus on plant-based foods, healthy fats, and lean proteins.