What Foods Increase ESR Levels? Understanding Dietary Inflammation

December 17, 2025 •

4 min read

An erythrocyte sedimentation rate (ESR) test is a common blood test used to detect inflammation in the body. Faster-than-normal red blood cell sedimentation is a sign of inflammation, and your diet plays a significant role in influencing this, with certain foods shown to increase ESR levels by triggering inflammatory responses.

Quick Summary

An elevated erythrocyte sedimentation rate (ESR) is a marker for inflammation. Specific dietary choices, particularly those high in processed ingredients, sugar, and unhealthy fats, can promote this inflammation. Understanding these dietary triggers is key to managing the body's inflammatory response and supporting overall health.

Key Points

Inflammatory Culprits: Processed and sugary foods like white bread and soda contribute significantly to systemic inflammation that can raise ESR levels.
Meat Matters: High consumption of fatty red meat and processed meats is linked to higher inflammatory markers and should be limited.
Unhealthy Fats to Avoid: Trans fats (partially hydrogenated oils) and excessive Omega-6 fatty acids found in many processed snacks can increase inflammation.
Embrace Anti-Inflammatory Foods: A diet rich in fatty fish, fruits, vegetables, nuts, and healthy oils like olive oil helps lower inflammation and support healthy ESR levels.
Holistic Health: Diet is one factor influencing ESR. Other lifestyle factors like exercise, stress management, and adequate sleep also play a critical role in controlling inflammation.
Long-Term Effect: The impact of diet on ESR is seen over time through chronic inflammation, not from a single meal, which has no immediate significant effect.
ESR is Non-Specific: An elevated ESR only indicates inflammation is present, not the cause. It requires a doctor's evaluation with other tests for a proper diagnosis.

Understanding the Connection Between Diet and Inflammation

An Erythrocyte Sedimentation Rate (ESR), also known as a sed rate, measures how quickly red blood cells settle to the bottom of a test tube in one hour. During inflammation, the body produces higher levels of certain proteins, like fibrinogen, which cause red blood cells to stick together and form clumps. These heavier clumps sink faster, resulting in a higher ESR reading. While an ESR test is not a diagnostic tool for a specific disease, it serves as a general indicator of inflammatory activity. Chronic, low-grade inflammation, or 'metaflammation,' can be a consequence of an unhealthy lifestyle, including poor dietary choices. By consistently consuming pro-inflammatory foods, you may contribute to the systemic inflammation that drives up your ESR.

Key Food Groups That Promote Inflammation and Higher ESR

Your dietary choices directly impact your body's inflammatory state. Certain food groups are particularly notorious for promoting inflammation.

Processed and Sugary Foods

These foods are often high in refined carbohydrates, added sugars, and unhealthy additives, all of which can trigger an inflammatory response.

Refined Carbohydrates: White bread, white rice, crackers, and pastries are examples of refined carbs that spike blood sugar and can cause inflammation.
Sugary Snacks and Drinks: Sodas, candy, cookies, and other sugar-sweetened beverages contribute significantly to systemic inflammation.
Fast Food and Packaged Snacks: Chips and fast food items are typically high in unhealthy fats, sugar, and salt, which are all inflammatory.

Red and Processed Meats

Excessive consumption of these meats has been consistently linked to higher levels of inflammation.

Red Meat: Fatty cuts of beef, lamb, and pork are sources of saturated fats that can promote inflammation.
Processed Meats: Bacon, sausages, hot dogs, and lunch meats often contain high levels of saturated fat, salt, and preservatives, which are all known to be pro-inflammatory.

Unhealthy Fats

Certain fats, especially those commonly found in processed foods, are key contributors to inflammation.

Trans Fats: These synthetic fats, listed as “partially hydrogenated oils” on food labels, are found in many fried foods, margarine, and baked goods.
High Omega-6 Oils: While some omega-6 fats are essential, an imbalanced ratio compared to anti-inflammatory omega-3s can drive inflammation. Soybean and corn oils are common culprits in the average American diet.
Excess Alcohol: Heavy alcohol intake can increase inflammatory markers.

The Anti-Inflammatory Counterpart

Conversely, an anti-inflammatory diet can help keep ESR levels in a healthy range. These foods are rich in antioxidants, omega-3 fatty acids, and fiber, all of which fight inflammation.

Fruits and Vegetables: Berries, leafy greens, and broccoli are full of antioxidants that protect cells from damage.
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s, which actively reduce inflammation.
Nuts and Seeds: Almonds, walnuts, and flaxseeds provide healthy fats and fiber.
Olive Oil: A key component of the Mediterranean diet, olive oil is a monounsaturated fat known for its anti-inflammatory effects.

Comparison of Pro-Inflammatory vs. Anti-Inflammatory Diets


Dietary Component	Pro-Inflammatory Example	Anti-Inflammatory Example
Carbohydrates	White bread, sugary cereals, cakes	Whole grains (oats, brown rice), sweet potatoes
Fats	Trans fats (fried foods, margarine), high Omega-6 oils (corn, soybean)	Omega-3s (salmon, walnuts), Olive oil, Avocados
Proteins	Processed meats (bacon, hot dogs), fatty red meats	Lean poultry, fatty fish, legumes (beans, lentils)
Snacks/Drinks	Sodas, chips, processed cookies	Berries, nuts, green tea, water

Lifestyle Factors Beyond Diet

Diet is a major component, but it’s not the only factor. Other lifestyle choices also play a crucial role in managing inflammation and ESR levels:

Regular Exercise: Consistent physical activity, even moderate exercise, can help reduce inflammation.
Stress Management: Chronic stress is known to increase inflammation. Techniques like yoga, meditation, and deep breathing can help.
Adequate Sleep: Getting 7–9 hours of sleep per night is essential for proper immune function and can help regulate inflammatory responses.

Conclusion: Managing Inflammation for Overall Health

While no single food will instantly raise your ESR, a consistent diet high in processed foods, refined sugars, unhealthy fats, and processed meats can contribute to chronic inflammation over time. This can lead to an elevated ESR reading. The best approach is a long-term commitment to an anti-inflammatory eating pattern, rich in whole foods like fruits, vegetables, nuts, and fish. Remember that an ESR test is a general marker and your doctor will interpret the results alongside other tests and your overall health picture to determine the cause of any underlying inflammation. Your dietary choices are a powerful tool in supporting your body's natural defense against inflammation and promoting overall wellness.

For more information on laboratory tests and understanding your results, refer to MedlinePlus, a service of the U.S. National Library of Medicine.(https://medlineplus.gov/lab-tests/erythrocyte-sedimentation-rate-esr/)

Frequently Asked Questions

The erythrocyte sedimentation rate (ESR), or sed rate, is a blood test that measures how quickly red blood cells settle in a test tube. A faster than normal rate is an indicator of inflammation in the body.

Yes, a diet high in processed foods, refined carbohydrates, and sugar promotes chronic inflammation. Over time, this inflammation can contribute to higher ESR levels.

While long-term dietary habits influence inflammation, studies have shown that consuming a single meal does not have an immediate or statistically significant effect on ESR test results.

There is no instant dietary fix, but adopting an anti-inflammatory eating pattern, such as the Mediterranean diet, can reduce chronic inflammation over time. Focus on whole foods, fruits, vegetables, and healthy fats.

Foods rich in omega-3s and antioxidants, like fatty fish, berries, leafy greens, nuts, and olive oil, are associated with lower inflammatory markers and can support healthy ESR levels.

Excessive consumption of fatty red meat and processed meats like bacon, hot dogs, and sausages has been linked to higher inflammation. It is often recommended to limit intake and opt for leaner protein sources.

Prioritizing a whole-food, plant-heavy diet while minimizing processed foods, added sugars, and unhealthy fats is the most effective overall strategy for reducing dietary-induced inflammation.