Which foods cause high CRP?

January 12, 2026 •

4 min read

Elevated C-reactive protein (CRP) levels are a strong indicator of chronic, low-grade inflammation in the body, which is linked to an increased risk for various diseases. Understanding which foods cause high CRP is a crucial first step toward managing this condition and promoting better health.

Quick Summary

This article details the specific dietary components and foods contributing to elevated C-reactive protein (CRP) levels. It covers the detrimental impact of ultra-processed foods, refined carbohydrates, and unhealthy fats on systemic inflammation. The guide provides practical information on how to identify and avoid pro-inflammatory dietary habits.

Key Points

Ultra-Processed Foods (UPFs): High intake of UPFs, which are rich in added sugars, unhealthy fats, and additives, is consistently linked to elevated CRP levels.
Refined Carbohydrates and Sugars: Refined carbs and added sugars, particularly from sugary drinks, cause rapid blood sugar spikes that trigger systemic inflammation and higher CRP.
Trans Fats and Unhealthy Fats: High intake of trans fats from fried and processed foods is strongly associated with increased CRP levels and endothelial dysfunction.
Excessive Alcohol: Heavy alcohol consumption can trigger inflammatory responses in the body, leading to higher CRP levels by irritating the gut and liver.
Anti-Inflammatory Diet: Conversely, a diet rich in fruits, vegetables, whole grains, and healthy fats (like omega-3s) can help lower CRP and reduce chronic inflammation.
The Role of Obesity: High consumption of certain foods, like UPFs and sugary drinks, can lead to obesity. This excess body fat, especially around the abdomen, is a significant driver of inflammation and higher CRP.

The Link Between Diet and Inflammation

Chronic inflammation is a silent driver behind many health issues, including cardiovascular disease and type 2 diabetes. C-reactive protein (CRP), produced by the liver, serves as a key biomarker for this inflammation. Extensive research has established a strong connection between dietary choices and CRP levels. The typical 'Western diet'—high in fat, sugar, and refined grains—is widely associated with elevated CRP, whereas diets rich in whole foods, fiber, fruits, and vegetables are linked to lower CRP levels. This link is partly mediated by the gut microbiota, which can be disrupted by certain foods, triggering immune responses and systemic inflammation.

Ultra-Processed Foods

Ultra-processed foods (UPFs) are industrial formulations that undergo extensive processing and typically contain minimal whole food ingredients. They are often loaded with added sugars, unhealthy fats, and numerous artificial additives, emulsifiers, and flavorings.

Added Sugars and Unhealthy Fats: The high content of added sugars, saturated fats, and trans fats in UPFs can directly promote chronic inflammation. These ingredients can disrupt gut health and trigger an immune-inflammatory response.
Lack of Nutrients: Unlike fresh foods, UPFs are frequently deficient in beneficial bioactive compounds like antioxidants and fiber. The lack of fiber is particularly problematic, as it is crucial for nourishing beneficial gut bacteria that produce anti-inflammatory compounds.
Consistent Evidence: Numerous studies, including large cohort analyses, have found a significant association between higher UPF consumption and elevated CRP/hs-CRP levels in adults. Even a moderate intake of UPFs has been linked to increased inflammatory markers.

Refined Carbohydrates and Added Sugars

Refined carbohydrates, which have been stripped of most of their fiber and nutrients, and added sugars are major culprits for increasing CRP.

Blood Sugar Spikes: When consumed, these foods cause a rapid spike in blood sugar and insulin levels. Over time, these frequent spikes can contribute to systemic inflammation. Examples include white bread, pastries, white pasta, and sugary breakfast cereals.
Sugary Beverages: Sugar-sweetened beverages (SSBs) like soda and sweet teas have been particularly implicated. A study found that adults with prediabetes who consumed high amounts of sugar from SSBs had a significantly higher risk of elevated CRP, even when adjusting for other factors like obesity. The liquid form of high sugar content may lead to greater visceral fat accumulation, which is a strong driver of inflammation.

Unhealthy Fats

Different types of fat have varying effects on inflammation. While healthy fats like omega-3s are anti-inflammatory, certain unhealthy fats are known to increase CRP levels.

Trans Fats: Found in many processed and fried foods, trans fatty acids are strongly linked to higher plasma CRP levels and endothelial dysfunction. Even after adjusting for other lifestyle factors, studies show that higher trans fat intake is associated with significantly elevated CRP.
Saturated Fats: While the link is more complex, some research indicates that diets high in saturated fats can increase pro-inflammatory markers. Sources include fatty red meats, butter, and processed meats.
Note on Red Meat: Some studies have suggested that unprocessed red meat might not be a direct driver of inflammation when accounting for other factors like BMI, but processed meat has been consistently linked to higher CRP.

Other Inflammatory Foods and Habits

Beyond specific food categories, certain dietary patterns and lifestyle habits can also influence CRP.

Fried Foods: The deep-frying process, particularly using unhealthy oils, creates compounds that contribute to chronic inflammation. Fried foods are loaded with trans fats and other inflammatory substances.
Excessive Alcohol: Heavy or excessive alcohol consumption can trigger inflammatory responses in the body, leading to elevated CRP levels. It can irritate the liver and gut lining, activating the immune system. While some studies show that moderate intake might have the opposite effect, the overall evidence points to excessive intake as a pro-inflammatory factor.

Table: Common Inflammatory vs. Anti-Inflammatory Foods


Category	Pro-Inflammatory Examples	Anti-Inflammatory Examples
Carbohydrates	White bread, white pasta, sugary cereals, cookies, cakes	Whole grains (oats, brown rice, quinoa), legumes
Fats	Trans fats (found in fried foods, processed baked goods), excess saturated fats	Omega-3 fatty acids (salmon, mackerel, sardines), nuts, seeds, olive oil
Meat/Protein	Processed meats (bacon, hot dogs), fatty red meats	Fatty fish, lean protein (poultry, legumes), nuts
Beverages	Sugar-sweetened beverages (soda, sports drinks), excess alcohol	Green tea, fresh fruit juice, water
Snacks	Packaged snacks, chips, instant noodles	Fresh fruits, vegetables, nuts, seeds

How to Reduce CRP Through Diet

Managing your CRP levels is highly achievable through mindful dietary choices. By prioritizing whole, unprocessed foods, you can significantly reduce inflammation. Here are some steps to take:

Focus on Whole Foods: Build your diet around nutrient-dense whole foods like fruits, vegetables, whole grains, nuts, and seeds.
Embrace Omega-3s: Incorporate fatty fish such as salmon, mackerel, and sardines, which are rich in anti-inflammatory omega-3 fatty acids.
Choose Healthy Fats: Opt for healthy fat sources like extra virgin olive oil, nuts, and avocados.
Limit Processed Foods: Reduce your intake of ultra-processed and fried foods, which often contain hidden trans fats, additives, and high amounts of sugar.
Substitute Refined Carbs: Replace refined carbohydrates with whole grains, which are higher in fiber and have a more moderate impact on blood sugar.
Enjoy Spices and Herbs: Add anti-inflammatory spices like turmeric, ginger, and garlic to your meals.
Moderate Alcohol Intake: If you consume alcohol, do so in moderation, as excessive amounts can drive up CRP.

For more in-depth information on anti-inflammatory dietary strategies, consider exploring resources from reputable institutions like Johns Hopkins Medicine.

Conclusion

Diet plays a pivotal role in modulating systemic inflammation, a process measurable by C-reactive protein. Consistent consumption of ultra-processed foods, refined carbohydrates, unhealthy fats, and excessive alcohol has been scientifically linked to higher CRP levels. By strategically replacing these pro-inflammatory foods with a diet rich in whole, unprocessed options, and healthy fats, individuals can effectively manage their CRP levels and reduce their risk of chronic inflammatory diseases. Making these mindful dietary shifts is a powerful and accessible way to improve long-term health and well-being.

Frequently Asked Questions

C-reactive protein (CRP) is a protein produced by the liver. Its levels rise in the blood in response to inflammation. High levels indicate the presence of systemic inflammation, which can be a risk factor for various chronic diseases.

Ultra-processed foods (UPFs) increase CRP levels by promoting inflammation through several mechanisms. They are high in added sugars, unhealthy fats, and additives, which can disrupt the gut microbiome and activate the immune system. They also lack the fiber and nutrients that help combat inflammation.

No, not all fats cause high CRP. Unhealthy fats, specifically trans fats found in many processed and fried foods, are strongly associated with higher CRP. Conversely, healthy fats like omega-3 fatty acids found in fatty fish, nuts, and seeds are known for their anti-inflammatory properties and can help lower CRP.

Yes, excessive alcohol consumption can raise CRP levels. High alcohol intake can trigger inflammatory responses by irritating the gut lining and liver tissue, leading to an activation of the immune system and a subsequent increase in CRP.

Yes, refined carbohydrates are generally worse for CRP than whole grains. Refined carbs cause rapid spikes in blood sugar and insulin, promoting inflammation. Whole grains, rich in fiber, are digested more slowly and are associated with lower CRP levels.

Obesity, especially central or abdominal obesity, is a significant contributor to elevated CRP. Excess fat tissue, particularly visceral fat, is metabolically active and secretes pro-inflammatory cytokines, which in turn signal the liver to produce more CRP.

While dietary changes are a powerful tool, they are often most effective when combined with other healthy habits. A diet rich in anti-inflammatory foods can significantly lower CRP. Other factors like managing stress, getting regular exercise, and maintaining a healthy weight also play crucial roles in reducing chronic inflammation.