What Not to Eat When CRP is High: A Guide to Reducing Inflammation

October 20, 2025 •

3 min read

An elevated C-reactive protein (CRP) level is a significant indicator of inflammation in the body, which, if persistent, can contribute to chronic health issues. Understanding what not to eat when CRP is high is a key step towards managing this condition and promoting better health.

Quick Summary

Certain foods actively promote and fuel inflammation, which can cause C-reactive protein levels to rise. Limiting or eliminating processed items, refined carbohydrates, and unhealthy fats is crucial for managing high CRP levels.

Key Points

Refined Carbs: Foods like white bread and pastries cause blood sugar spikes that trigger inflammation.
Unhealthy Fats: Avoid trans fats found in fried foods and margarine, as they increase inflammatory markers.
Processed Meats: Limit bacon, sausages, and deli meats, as they are linked to higher inflammation.
Sugary Drinks: Excess sugar from soda and sweets can increase insulin resistance and elevate CRP.
Whole Foods Focus: Replace processed items with fruits, vegetables, whole grains, and healthy fats to combat inflammation.

The Connection Between Diet and Inflammation

C-reactive protein (CRP) is a substance produced by the liver in response to inflammation. While a temporary increase is a normal immune response to injury or infection, persistently high CRP levels can indicate chronic, systemic inflammation associated with various health conditions, including heart disease and autoimmune disorders. The good news is that diet is one of the most powerful tools you have to combat chronic inflammation. Certain foods act as triggers, actively contributing to inflammation, while others have anti-inflammatory properties that can help lower CRP levels.

Foods and Ingredients to Strictly Limit

Refined Carbohydrates

Refined carbs are stripped of their fiber and nutrients, causing rapid spikes in blood sugar and insulin. This process is a significant driver of inflammation. Consuming these regularly can keep your body in a pro-inflammatory state.

White bread
White pasta
Pastries, cookies, and cakes
Sugary breakfast cereals
White rice
Crackers and biscuits

Unhealthy Saturated and Trans Fats

While some fats are essential for health, others directly contribute to inflammation. Trans fats, found in many fried and processed foods, are particularly harmful. Saturated fats in excess can also promote inflammation and negatively impact cardiovascular health.

Fried foods (e.g., french fries, fried chicken)
Margarine, shortening, and lard
Baked goods (store-bought cookies, cakes)
Processed seed and vegetable oils (e.g., corn, soybean)

Processed and Red Meats

A high intake of red and processed meats is linked to higher levels of inflammation. These products often contain high levels of saturated fat and other additives that can trigger an inflammatory response in the body.

Bacon
Sausage and hot dogs
Deli meats (bologna, ham)
Fatty cuts of beef and processed beef products

Sugary Beverages and Sweets

Excessive sugar intake is a direct path to higher CRP levels. Sugar promotes insulin resistance and oxidative stress, both of which are major contributors to systemic inflammation. Limiting these is a crucial step toward lowering CRP.

Sodas and other sugar-sweetened beverages
Packaged fruit juices
Candy
Ice cream
High-fructose corn syrup

Excessive Alcohol

Consuming too much alcohol can inflame body tissues and raise CRP levels. While moderate consumption of certain types of alcohol, like red wine, may offer some benefits, heavy drinking should be avoided entirely.

Sneaky Sources of Inflammation

It’s not just the obvious foods that cause trouble. Many packaged products contain hidden ingredients that fuel inflammation. Be diligent about reading nutrition labels and ingredient lists.

Condiments: Many sauces, dressings, and marinades contain high-fructose corn syrup, trans fats, and excessive sodium.
Pre-packaged snacks: Chips, pretzels, and microwaveable dinners are often loaded with refined carbs and unhealthy oils.
Cured meats: Items like cured deli meat and sausages often contain nitrates and other additives that can be inflammatory.
Artificial additives: Some artificial flavorings and preservatives can potentially trigger inflammatory reactions in sensitive individuals.
Refined grains in disguise: Check for ingredients like 'enriched wheat flour' in seemingly healthy items.

Comparison of Inflammatory vs. Anti-Inflammatory Choices


Inflammatory Food Choice	Anti-Inflammatory Alternative
Fried chicken	Grilled salmon or baked chicken
White bread or pasta	Whole-grain bread, oats, or quinoa
Sugary sodas and fruit juices	Water, green tea, or infused water with fresh fruit
Processed sausage	Lean cuts of poultry or plant-based protein
Margarine and shortening	Extra virgin olive oil or avocado oil
Packaged cookies	Fresh berries or dark chocolate (70%+ cocoa)

Adopting an Anti-Inflammatory Mindset

In addition to removing inflammatory foods, actively incorporating anti-inflammatory foods into your diet is vital. This includes eating plenty of fresh fruits, vegetables, whole grains, and healthy fats from sources like olive oil, nuts, and seeds. Spices like turmeric and ginger also possess powerful anti-inflammatory properties. A Mediterranean diet is a great example of an eating pattern that naturally aligns with an anti-inflammatory approach.

Conclusion: Taking Control of Your Inflammation

Managing high CRP levels is a proactive journey that begins with intentional food choices. By identifying and eliminating the most significant inflammatory foods—refined carbs, trans fats, processed meats, and excessive sugar—you can make a substantial impact on your body’s inflammatory state. Pairing these eliminations with a diet rich in whole, nutrient-dense foods and adopting healthy lifestyle habits like exercise and stress management is the most effective strategy for lowering CRP and improving overall well-being. Remember to consult a healthcare provider for personalized advice, especially if your CRP levels remain elevated despite dietary changes.

For more information on the link between diet and inflammation, visit Harvard Health.

Frequently Asked Questions

The foods that have the most significant impact on raising CRP levels are typically highly processed items, refined carbohydrates, and sugary foods, all of which contribute to systemic inflammation.

Yes, adopting an anti-inflammatory diet by avoiding inflammatory foods and incorporating healthier choices can significantly help lower CRP levels over time and improve overall health.

Excessive intake of red and processed meats, especially fatty cuts, has been linked to increased inflammation and higher CRP levels. Opting for leaner cuts or alternative protein sources is often recommended.

While individual results vary, studies suggest that consistent dietary changes combined with lifestyle modifications can lead to a noticeable reduction in inflammatory markers, including CRP, within a few weeks to several months.

Yes, many packaged foods contain hidden sugars. Common sources include condiments like ketchup and BBQ sauce, salad dressings, sauces, and low-fat processed products.

Healthy fats like extra virgin olive oil and those found in avocados are rich in anti-inflammatory compounds and are beneficial for lowering CRP levels. They are a healthy alternative to unhealthy saturated and trans fats.

While moderate consumption may be acceptable for some, excessive alcohol intake is a known contributor to inflammation and can raise CRP levels. Limiting or avoiding it is the safest approach.