What Foods Should You Avoid If You Have CRP?

October 22, 2025 •

4 min read

According to a study published in the American Journal of Clinical Nutrition, dietary patterns high in refined carbohydrates and sugars are linked to elevated C-reactive protein (CRP) levels. Making specific dietary choices is a key strategy for managing inflammation, and understanding what foods should you avoid if you have CRP? is the first step.

Quick Summary

Processed and refined foods, sugary drinks, trans fats, excessive saturated fats, and alcohol can increase systemic inflammation and raise C-reactive protein levels.

Key Points

Avoid processed and ultra-processed foods: Packaged snacks, fast food, and convenience meals often contain additives, unhealthy fats, and refined ingredients that promote inflammation and elevate CRP levels.
Cut back on refined carbohydrates and added sugars: Foods like white bread, sugary drinks, and pastries cause rapid blood sugar spikes, which trigger inflammatory responses in the body.
Eliminate trans fats and limit saturated fats: Fried foods, margarine, and excessive intake of saturated fats from red and processed meats are known to be pro-inflammatory and raise CRP.
Limit or avoid excessive alcohol: Heavy alcohol consumption can damage organs and trigger systemic inflammation, leading to elevated CRP levels.
Adopt an anti-inflammatory diet: Focus on consuming whole foods like fruits, vegetables, whole grains, and healthy fats to counteract inflammation and lower CRP naturally.
Embrace healthy fats: Replace unhealthy fats with sources of omega-3 fatty acids like fatty fish, walnuts, and olive oil to combat inflammation.

Understanding CRP and the Link to Diet

C-reactive protein (CRP) is a protein produced by the liver that serves as a key biomarker for inflammation in the body. Elevated CRP levels are not a disease in themselves but can indicate an underlying inflammatory issue, often associated with a higher risk for serious chronic conditions such as cardiovascular disease, diabetes, and certain autoimmune disorders. While CRP can spike during acute infections or injuries, consistently high levels point toward chronic, low-grade inflammation.

Diet plays a significant role in modulating the body's inflammatory response. The foods you consume can either promote or combat inflammation. A diet heavy in processed ingredients, unhealthy fats, and refined sugars is linked to higher CRP levels, while a diet rich in whole, nutrient-dense foods is associated with lower levels. By being mindful of your food choices, you can actively work to reduce systemic inflammation and support overall health.

The Major Inflammatory Food Groups to Avoid

Processed and Ultra-Processed Foods

Many packaged snacks, convenience meals, and fast food items fall into the category of processed or ultra-processed foods. These products are typically loaded with additives, preservatives, unhealthy fats, and refined ingredients that contribute to inflammation. Studies, including a 2025 analysis of the U.S. population, have shown a direct and significant link between higher consumption of ultra-processed foods and elevated high-sensitivity CRP levels. The additives and unbalanced nutritional profile of these items can trigger a chronic inflammatory cascade in the body. Examples to limit or avoid include:

Packaged cookies, cakes, and crackers
Salty snack foods like chips
Instant noodles and pre-packaged dinners
Processed meats such as hot dogs, sausages, and deli meats
Most fast food meals, including fried chicken and burgers

Refined Carbohydrates and Added Sugars

Refined carbohydrates and added sugars cause rapid spikes in blood sugar, which triggers the release of pro-inflammatory cytokines like interleukin-6 (IL-6). Over time, this constant fluctuation can lead to chronic inflammation and insulin resistance, contributing to elevated CRP. The evidence for this is strong, with studies demonstrating a positive relationship between higher blood glucose levels and CRP, even in non-diabetic individuals.

Foods to eliminate or reduce include:

White bread, white pasta, and pastries
Sugary drinks like soda and many fruit juices
Candies and other sweets
Refined grains in many cereals and packaged foods

Unhealthy Fats: Saturated and Trans Fats

Not all fats are created equal when it comes to inflammation. While healthy fats like omega-3s are beneficial, saturated and trans fats are known to be pro-inflammatory.

Trans Fats: These fats, often found in fried foods and many commercially baked goods, are particularly damaging. A study from the Nurses' Health Study I cohort found that women with the highest intake of trans fats had significantly higher CRP levels compared to those with the lowest intake. Look for "partially hydrogenated oil" on ingredient lists to identify trans fats.
Saturated Fats: Found mainly in animal products, saturated fats should be consumed in moderation. Excessive intake from sources like red meat, fatty cuts of pork, and full-fat dairy can promote inflammation.

Excessive Alcohol Consumption

While some studies have shown a complex or even inverse relationship with moderate alcohol intake, excessive or heavy drinking is a clear driver of inflammation. Heavy consumption can damage the gut lining and liver tissue, triggering a systemic inflammatory response and increasing CRP levels. For individuals with high CRP, limiting or eliminating alcohol is a recommended strategy to reduce inflammation.

Making Positive Dietary Changes

Shifting your focus from pro-inflammatory foods to anti-inflammatory ones is the most effective strategy for managing CRP. A diet rich in fruits, vegetables, whole grains, and healthy fats is recommended. The Mediterranean diet, in particular, is frequently highlighted for its anti-inflammatory benefits.

Comparing Pro-Inflammatory and Anti-Inflammatory Foods


Pro-Inflammatory Food Type	Examples	Anti-Inflammatory Alternative	Examples
Refined Carbohydrates	White bread, sugary cereals	Whole Grains	Oats, brown rice, quinoa
Processed Snacks	Potato chips, cookies	Nuts and Seeds	Almonds, walnuts, chia seeds
Trans & Saturated Fats	Fried foods, fatty meats	Healthy Fats	Olive oil, avocados, fatty fish
Sugary Drinks	Soda, packaged juice	Water, Green Tea	Herbal teas, water
Processed Meats	Hot dogs, bacon	Lean Protein	Fatty fish, lean poultry, legumes

Embracing Anti-Inflammatory Foods

To effectively lower your CRP through diet, fill your plate with foods that are known to fight inflammation:

Fruits and Vegetables: Berries, leafy greens (spinach, kale), tomatoes, and broccoli are packed with antioxidants and fiber.
Healthy Fats: Prioritize sources of omega-3 fatty acids like salmon, mackerel, and sardines. Use extra virgin olive oil for cooking.
Whole Grains: Swap refined grains for high-fiber options such as oats, brown rice, and quinoa.
Nuts and Seeds: Walnuts, almonds, flaxseeds, and chia seeds provide healthy fats and antioxidants.
Spices: Turmeric (containing curcumin), ginger, and garlic have potent anti-inflammatory properties.
Probiotics: Unsweetened yogurt, kefir, kimchi, and sauerkraut can support a healthy gut microbiome, which is linked to lower inflammation.

In addition to dietary changes, adopting a healthier lifestyle is crucial. Incorporating regular exercise, managing stress, and ensuring quality sleep all play a significant role in reducing overall inflammation and lowering CRP levels.

Conclusion

For individuals with elevated CRP, dietary intervention is a powerful tool for reducing systemic inflammation. By making a conscious effort to eliminate or significantly reduce the intake of processed foods, refined carbohydrates, unhealthy fats, and excessive alcohol, you can directly influence your body's inflammatory markers. Transitioning to a diet rich in anti-inflammatory foods like fruits, vegetables, whole grains, and healthy fats creates a supportive nutritional environment. Making these gradual but consistent changes can lead to measurable improvements in CRP levels and a significant boost to your long-term health and well-being. For more information on the benefits of an anti-inflammatory diet, you can explore resources like the Harvard Health article on foods that fight inflammation.

Frequently Asked Questions

C-reactive protein (CRP) is a substance produced by the liver in response to inflammation. High levels in the blood serve as a biomarker for systemic inflammation and can indicate an increased risk for conditions like heart disease and diabetes.

Diet plays a major role in regulating CRP. A diet high in processed foods, refined carbohydrates, and unhealthy fats can promote inflammation and increase CRP, while an anti-inflammatory diet rich in whole foods, healthy fats, and antioxidants can help lower it.

Processed foods often contain a combination of refined carbohydrates, unhealthy fats, and additives that collectively promote inflammation. Studies have shown that higher intake of ultra-processed foods is directly linked to elevated hs-CRP levels.

No, not all carbohydrates are the same. Refined or simple carbohydrates, like white bread and sugary drinks, cause rapid blood sugar spikes that trigger inflammation. Complex carbohydrates found in whole grains and vegetables are digested slowly and can help reduce inflammation.

While lifestyle changes can significantly impact CRP levels, the effect is gradual. Consistently avoiding pro-inflammatory foods and adopting an anti-inflammatory diet over several weeks or months is key to seeing a measurable reduction.

Red meat and processed meats are often high in saturated fats, which can promote inflammation. Limiting their consumption and opting for leaner protein sources or plant-based alternatives can help reduce CRP levels.

The relationship between alcohol and CRP is complex. While excessive alcohol is clearly inflammatory, some studies suggest a more nuanced or even protective effect for moderate consumption. However, for those with elevated CRP, limiting or avoiding alcohol is often a safe recommendation.