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Rosacea, a skin condition characterized by redness and acne-like bumps, is far more common than you might expect. In fact, over 16 million Americans have rosacea, but many of them don't know it, particularly those who aren’t experiencing active outbreaks or who mistake their outbreaks for bouts of acne.
While rosacea has the capacity to be emotionally debilitating, and despite the fact that it currently has no cure, there are steps you can take to diminish its appearance of rosacea outbreaks—starting with your diet. Many foods and drinks trigger rosacea-related inflammation, causing flare-ups, redness, dilated blood vessels, and thickening of the skin.
Foods That Can Trigger Rosacea Flare-Ups
The list of foods that could potentially aggravate rosacea is sizable, but not all food irritants affect all rosacea patients. Our experts shared the following list of foods and drinks that you may want to skip if you’re trying to reduce your rosacea outbreaks:
- Pungent or high-acid vegetables like tomatoes, hot peppers, carrots, beets, eggplant, onions, radishes, and spinach
- Drinks such as alcohol and hot coffee or tea, which can dilate blood vessels and contribute to facial redness
- Foods that release histamine, such as citrus fruits
- Sugars and starches, as particular triggers for rosacea-related bumps and redness
- Dairy products like milk and cheese, which contain trans fatty acids (a common rosacea trigger)
- Shellfish, which, like other common allergens, can exacerbate the discomfort of a rosacea outbreak
- Foods that contain high levels of refined/concentrated sugars and sodium, like many processed foods. High-glycemic foods, refined sugars, and saturated fats can be triggers for inflammation that lead to rosacea and acne.
Foods That Can Prevent Flare-Ups
- Neutral vegetables with high water content, like asparagus, cucumbers, sweet potatoes, leafy greens, pumpkins, broccoli, cauliflower, celery, okra, lettuce, green beans, and zucchini
- Soothing spices like coriander, cardamom, saffron, fennel, and turmeric
- Salmon; omega-3s are a superfood for anti-inflammation and are incredible for decreasing redness
- Goat cheese; it's a good source of protein, but also easy to digest and acts as an anti-inflammatory
- Lean proteins like turkey, chicken, and fish, in moderation
- Non-citrus, lower-acid fruits like grapes, melons, and mango
- Ghee, an Indian clarified butter that contains vitamins A, D, E, and K, which boost your immune system
When it comes to rosacea diets that yield results, recommend a plan made up of 25% to 35% fresh vegetables, 25% to 35% protein, and the following grains for the remaining percentage: oats, sprouted wheat bread, barley, granola, amaranth, cooked oats, white rice, and tapioca. Also low-sugar foods and complex carbohydrates are helpful to skin.
As a general rule, an ideal rosacea diet as a “whole foods diet, low in processed foods and added sugars.” No matter what lifestyle or diet you adopt, eating minimally processed foods will give most benefits. Additionally, certain nutrients are important for skin health. Stick to a whole food diet and incorporating these is made easy:
- Vitamin E, which can be found in the healthy fats in avocado, almonds, walnuts, and olive oil
- Antioxidants in the form of fresh or frozen berries blueberries, raspberries, strawberries, or blackberries
- Vitamin A with one glass of fresh carrot juice a day
Why The Rosacea Diet?
A “rosacea diet” is an eating plan focused on foods that ease rosacea flare-ups, which also largely eliminates foods and drinks that trigger outbreaks. Foods that contain high levels of acid, spice, and refined sugars count among the items that a rosacea diet should avoid.
The specific foods present in a rosacea diet will depend on the individual; in fact, those looking to reduce their rosacea symptoms through diet should do a food sensitivity test to identify any food triggers that are individualized to them; a rosacea diet is not ‘one size fits all’.
Recap
While a change in diet won’t cure rosacea or completely eliminate symptoms and outbreaks, our experts all agree that steering clear of “trigger foods” and embracing foods that reduce inflammation and bolster your immune system will improve your comfort level and keep your flare-ups to a minimum.
Check out our favorite skincare products for rosacea.
Model 1 has been following a rosacea diet along with using Prebiotic Facial Wash, Tea Tree Facial Mist, & Botanical Face Creme.
Model 2 uses Prebiotic Facial Wash and Prebiotic Facial Mist in the morning. Then in the evening uses charcoal bar soap and healing elements balm.
While others enjoy using the Anti Aging Duo. Though I don't have photos, it's the stories which I receive back from ladies who are loving how their skin looks & feels.
Everyone's rosacea is different just as their facial routine is varies. Complete this short facial quiz for a complimentary recommendation. Each routine is backed with a 60 day exchange policy so you can use it & we find you the routine you will love.
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