Can a diet cause rosacea? No. But, is rosacea diet related? Absolutely! Diet plays a significant role in rosacea. Certain foods and beverages are found to trigger rosacea symptoms, while deficiencies in others can also cause rosacea flare-ups. So, what is the rosacea diet? It is a healthy way to manage rosacea by carefully choosing what you eat. To save you from hours of investigating what diet helps rosacea, we have compiled an exhaustive list of dietary triggers that have been reported to irritate and dilate the capillaries, causing flushing and other rosacea symptoms.

Treating Rosacea With Diet
If you ask someone, “Can rosacea be cured by diet?” and they answer, “Yes,” we encourage you to run away. Unfortunately, there is no cure for rosacea. However, you can make dietary modifications that may help control it. To help you identify your unique rosacea triggers, start by journaling what you eat when you have a rosacea flare-up to determine what triggers your rosacea. Then, inform yourself about the prime dietary culprits involved in rosacea, and practice the process of elimination to move ahead on your rosacea journey.

The Diet for Rosacea Flushing
The aim is for you to do your best to avoid confirmed rosacea dietary triggers and tame your temperamental skin. To help strengthen your resolve, here are the known rosacea no-nos and how they trigger flushing, blushing, and bumps:

• Spicy foods can induce flushing, a key rosacea symptom.
• Hot and alcoholic beverages dilate the blood vessels (capillaries), triggering flushing. It is proposed that hot drinks heat the blood in the pharynx, redirecting the blood that flows from the face to the brain leading to congestion in the face. (Soup will do this too!)
• Caffeine in coffee, tea, and chocolate causes a rise in blood pressure that induces flushing.

Histamine-containing foods and beverages increase blood vessel permeability, promoting flushing. Avoid these foods for a rosacea low histamine diet:

• Fermented and aged foods (alcohol, cheeses, vegetables)
• Milk products & processed or cured meats
• Certain fruits and vegetables – apricots, avocado, cherries, cranberries, currants, dates, eggplant, loganberries, mushrooms, nectarines, peaches, pineapples, plums, prunes, pumpkin, raisins, raspberries, tomato, and tomato products
• Soured bread and foods made with yeast or vinegar
• Foods that cause the body to release histamine – bananas, chocolate, egg whites, milk, nuts (especially peanuts), papayas, pineapple, shellfish, spinach, strawberries, and tomatoes

Note: These foods can cause persistent facial flushing in the absence of rosacea due to histamine intolerance.

The Rosacea Anti Inflammatory Diet
Inflammation is a huge component of rosacea. Foods that cause inflammation and aggravate rosacea, amongst other health and aging concerns, include acid-forming foods, high glycemic foods, and foods with trans fats.

Acid-forming foods can increase acidic stress hormones, causing the flushing and inflammation associated with rosacea. Acidity is measured in terms of pH, which refers to how many hydrogen atoms are present or the potential of hydrogen. Blood is acidic when it has a pH level of 1-6.9, which inhibits mechanisms like detoxification, elimination, and cellular repair.  (Note: 7.0 is neutral, and alkalinity (the opposite of acidity) is a pH over seven and up to 14.)

Continued intake of acid-forming foods will cause the skin to become more vascularized, with blood vessels closer to the surface. Here are some to avoid:

• Spices & Condiments: table salt, nutmeg, vanilla, curry, MSG, mustard, pepper, ketchup, and vinegar
• Beverages: coffee, alcohol, black tea, soda (soft drinks)
• Sweets: pudding, jam or jelly, sugar, cocoa, aspartame, saccharin, honey, and corn syrup
• Dairy: all dairy products from cows
• Protein-rich foods: beef, game meats, gelatin, lamb, organ meats, pork (bacon, sausage), chicken and other fowl, eggs, fish, mollusks (clams, oysters, scallops), and shellfish
• Grains, Cereals & Grass: amaranth, barley, barley groats, buckwheat, corn, hemp seed flour, maize, oats, brown rice and white rice, kasha, kamut, rye, spelt, triticale, wheat
• Nuts: Brazil nuts, cashews, hazelnuts, pecans, peanuts, pine nuts, pistachios, and walnuts
• Seeds: tapioca, tahini
• Oils & Fats: lard and oils from avocado, canola, chestnut, corn, cottonseed, flax, grapeseed, hemp, olives, palm kernel, pumpkin, safflower, sesame, and sunflower seeds
• Legumes/Beans: beans (adzuki, black, fava, kidney, lima, mung, navy, pinto, red, string, wax, white), black-eyed peas, chickpeas, lentils, tempeh, and white beans
• Vegetables: chard, chutney, corn, winter squash, and zucchini
• Fruits: canned or glazed fruits, cherimoya, coconut, cranberries, dates, figs, guava, pickled fruit, persimmon juice, pomegranates, plums, prunes, and tomatoes

High glycemic foods are those with simple carbohydrates and refined sugars with high glycemic values, which cause high blood sugar, raise insulin levels, activate enzymes, and increase arachidonic acid in our blood. This skews the balance of short-lived hormones within our cells towards the pro-inflammatory side, triggering rosacea. What to avoid? Think potatoes, white bread and rice, sodas, and alcoholic beverages.

Trans Fats are partially hydrogenated oils found in microwave popcorn, non-dairy creamer, fried fast food, prepared cakes, cookies, and pies that increase inflammation. Read labels as food can be low fat and still high in trans fat. Coincidentally, a diet high in these inflammatory foods and ingredients is linked to obesity, which is also associated with rosacea.

Vitamin, Mineral & EFA Deficiency
Vitamin, mineral & essential fatty acid deficiency are recognized rosacea triggers. Deficiencies of Vitamin A, B Vitamins (particularly B2 and B12, Vitamin D3, Vitamin K, Selenium, and Zinc appear to be closely associated with rosacea. Here’s an overview of their benefits that explains why they are vital for warding off rosacea.

Vitamins & Rosacea
Digestive issues associated with low stomach acid are thought to prevent proper absorption of vitamins linked with rosacea symptoms.

Vitamin A typically supports skin health and immune function, and a deficiency may cause dry or scaly skin and an inability to fight infections, rebuild and heal.

B Vitamins promote healthy skin, eyes, and liver and help the nervous system function properly, while B2 and B12 are essential for skin health. Each B Vitamin provides unique skin benefits, so their deficiency is naturally linked with a skin disorder like rosacea.

Vitamin D is a neuroregulatory steroidal hormone affecting approximately 3,000 genes, with receptors in practically every cell. It helps fight infections and chronic inflammation, regulating cathelicidins (antimicrobial peptides) in the body. Vitamin D deficiency is linked with IBS, Crohn’s disease, insomnia, migraines, and aging, all tied to rosacea. Since the sun prompts Vitamin D production in the body, wise rosacea sufferers who avoid the sun must consume Vitamin D-rich fish (salmon, mackerel, tuna, sardines), egg yolks, and raw milk, or take Vitamin D3 supplements.

Vitamin E (Tocopherol or Tocopheryl Acetate), a lipid-soluble antioxidant that protects cell membranes from oxidation and free radical damage, promotes healing and proper oxygen utilization. It also moisturizes, nourishes, reduces trans-epidermal water loss, helps prevent vascular damage, and slows aging. Whether Vitamin A or E is the best antioxidant for rosacea is debatable since both are essential for healthy skin. Vitamin E-rich foods include asparagus, carrots, chestnuts, coconut, corn, spinach, tomatoes, turnips, almonds, hazelnut, peanuts, walnuts, sunflower seeds, oats, wheat germ, margarine, shortening, canola, olive, sunflower and vegetable oils, and fortified cereals.

Vitamin K, the clotting vitamin, encourages healthy blood vessels, blood flow, and healing, and may provide antioxidant and anti-inflammatory benefits. Although the bacteria lining the gastrointestinal tract make it, the best way to get Vitamin K is from dark leafy vegetables, eggs, fish, liver, beef, pork, lamb, cereals, broccoli, Brussels sprouts, cauliflower, cabbage, and soybeans.

EFAs & Rosacea
Essential Fatty Acids (EFAS), healthy fats vital for skin health, control inflammation and the immune response. Omega 3s and 6s enable healing, provide a moisturized insulating barrier against extreme weather, improve circulation and oxygen uptake, and provide immune system and mood-stabilizing support to help thwart stress-induced rosacea. They help eliminate demodex folliculorum waste, maintain healthy cell membranes and the flow of substances in and out of cells, addressing the fluid build-up associated with rosacea. As EFAS control the release of inflammatory substances that trigger allergies, they can help counteract the effects of histamine-triggered rosacea.

EFAs are necessary to produce prostaglandins, which stimulate blood vessels to contract. As rosacea is associated with permanent blood vessel dilation, a deficiency is naturally implicated. Anti-inflammatory Omegas 3s additionally help regulate swelling, and some sources indicate they aid ocular rosacea. Deficiencies occur due to immune system abnormalities, congenital issues (from birth), lack of dietary EFAs, metabolic problems, age, or diabetes. Since rosacea is a disease of inflammation, EFA deficiency is understandably a potential source of rosacea trouble. EFA deficiency may cause skin lesions, altered skin barrier function, unbalanced epidermis, excess water loss, dryness, scaling, redness, dermatitis, itching, pain, and circulatory problems, all symptoms of rosacea. The best sources are fish and flax oil. Additional sources for both Omega 3s and 6s include hemp seeds, soybeans, and walnuts.

Minerals & Rosacea
Minerals are instrumental for the health of the skin, with zinc and selenium being essential for managing rosacea, Zinc is a mineral that promotes wound healing, making its presence helpful and necessary for rosacea. It reinforces the body’s immune response and helps the body process EFAS that are vital for healing, helping repair the skin’s outer layer. Dubbed “an antioxidant mineral,” it helps fight free radicals and other cell-damaging substances. It is believed to play a role in strengthening capillaries, healing existing broken capillaries, and protecting new ones from forming, making it instrumental for rosacea-prone skin.

Zinc comes in multiple forms, with zinc sulfate being touted as the preferred “zinc therapy,” as studies show it reduces inflammation associated with rosacea. Other studies report that zinc gluconate helped clear rosacea papules and pustules. Zinc deficiency can be due to medications like ACE inhibitors, calcium, captopril, certain antibiotics, diuretics, and oral contraceptives that may prevent zinc absorption or promote its excretion from the body. The best zinc sources are cheese, beef, poultry, and shellfish. But, if you want a rosacea plant based diet, be sure to eat a lot of zinc-rich legumes since vegetarian and vegan diets may cause a deficiency.

Selenium is believed to have a hand in strengthening capillaries, making it instrumental for rosacea. Only required in small amounts, a deficiency of this mineral is linked with autoimmune conditions, thyroid issues, heart disease (Keshan disease), oxidative stress due to Vitamin E deficiency, and eating foods lacking selenium. Selenium-rich foods are cereals, eggs, beef, fish (cod, tuna), Brazil nuts, and yeast. Additional minerals that are beneficial for rosacea include copper, magnesium, calcium and iron that support collagen production and healthy blood vessels, and MSM to minimize inflammation and redness.

Ayurvedic Dietary Approach
The Ayurvedic approach is to balance the body internally with a diet that reduces pitta:

• 1 Tbsp of aloe vera gel in the morning and another at night mixed with 1 tsp. ghee and ½ cup warm organic milk.
• Drink one glass of room temperature water hourly throughout the day.
• Drink cooling and blood purifying teas (burdock, chamomile, clover, comfrey, fennel, lavender, mint), along with apple, coconut, mango, pomegranate, and sweet orange juices.
• Limit meat, but if you choose meat, choose white meat, fish, or wild meats, egg whites, steamed foods, tofu, white cheese, and yogurt.
• Consider blood-purifying herbs, senna leaf tea, and gentle laxatives.

Rosacea Diet and Lifestyle
The best diet for someone with rosacea will limit or avoid recognized and personal triggers, as well as food additives (hormones, nitrates, preservatives, sulfates, MSG), genetically modified foods, foods from sources that use antibiotics, pesticides, and synthetic fertilizers, as well as over-processed, overcooked, and denatured food linked with sickness and obesity.
Add foods from the categories below to your rosacea diet shopping list, and start enjoying a more peaceful complexion:

• Smart beverage choices: drink room temperature or cold water, especially alkaline water (with a 7.3 pH), to balance acidity or iced green tea to combat inflammation and free radicals. If you want to imbibe, choose mixed drinks with seltzers, tonics, or low-glycemic fruit juice from mangos, peaches, or strawberries. And drink cool water or suck on ice chips afterward to minimize flushing and flare-ups.
• Foods with a low glycemic index
• Foods that reduce inflammation
• Alkaline-forming foods and beverages to balance acidity (alkaline water and most fruits and vegetables
• Foods high in fiber, probiotics, and prebiotics to improve gastrointestinal health. People with gastrointestinal disorders linked with rosacea will benefit from dietary recommendations specific to that disorder. For example, if you have Small Intestinal Bacteria Disorder, follow the rosacea SIBO diet to curb both conditions.
• Foods rich in Vitamins A, B, D, E, and K, minerals, and EFAS to avoid deficiency
• A balanced, moderate diet with foods that promote optimal, healthy weight

Note: Since the individual lists of foods to avoid can overlap or contradict each other, refer to your food journal for what causes rosacea flares for you to help refine your list of what to avoid.