Madeleine Hull
Rosacea is a long-term inflammatory skin condition that affects the face, causing a reddened or discoloured rash. While there is no cure for rosacea, certain foods may help reduce flare-ups, while others may trigger them. Research suggests that dietary antioxidants may help improve the quality of life in people with rosacea, while alcohol, spices, hot drinks, and cinnamaldehyde-containing foods may worsen symptoms. People with rosacea may benefit from keeping a food journal to identify their specific triggers.
Diet to help with Rosacea
| Characteristics | Values |
|---|---|
| Foods to avoid | Alcohol, spices, hot drinks, processed meats, cinnamon, chocolate, vitamin B3, hot food, caffeinated drinks |
| Foods to eat | Fruits, vegetables, plant-based foods, blueberries, strawberries, spinach, carrots, salmon, flaxseed, canola oils, walnuts, oily fish, sardines, green leafy vegetables like kale, bell peppers, curcumin, gingerols, shogaols, berries, green tea, fermented foods, yoghurt, kimchi, kefir, probiotic drinks, whole grains, prebiotic foods, probiotic foods |
| Other | Nutritional supplements with healthy fats and other nutrients, light and laser treatments |
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What You'll Learn
Alcohol intake and rosacea
Rosacea is a chronic inflammatory skin disorder that affects approximately 16 million people in the United States. It is characterised by a reddened or discoloured rash typically found on the cheeks or nose, but it may also affect the chin, neck, and eyes. While the cause of rosacea is unknown, it is thought to be a response to ongoing inflammation in the body, which may involve gut microbiome imbalances.
Research has shown that certain foods may trigger rosacea flare-ups, and alcohol intake is one of the most commonly reported triggers. A 2017 study on 82,737 women found that compared to non-drinkers, increased alcohol intake was associated with a significantly elevated risk of developing rosacea. Another study by the National Rosacea Society in 2005 found that 78% of adults with rosacea reported making changes to their diet, and 95% of this group experienced fewer symptoms as a result.
Alcohol is believed to trigger rosacea flare-ups due to its dehydrating and pro-inflammatory effects on the body. Alcohol can dehydrate the skin, making it more prone to flaring. Additionally, alcohol pushes the body into an acidic state, which is thought to be pro-inflammatory and can further exacerbate rosacea symptoms.
White wine and liquor have been consistently identified as the most common triggers for rosacea flare-ups. A study by the National Rosacea Society found that red wine was a trigger for 72% of people, white wine for 49%, and beer for 42%. However, it is important to note that individual triggers vary, and some people may be able to tolerate certain types of alcohol without experiencing flare-ups.
For those with rosacea who choose to consume alcohol, it is recommended to drink in moderation and be mindful of hydration status. Drinking water between alcoholic drinks can help dilute the alcohol and prevent pH changes in the body. Additionally, drinking slowly can help lower cumulative alcohol intake and reduce the risk of triggering a flare-up.
While there is no cure for rosacea, dietary adjustments can help manage the condition. In addition to limiting alcohol intake, incorporating anti-inflammatory and nutrient-rich foods, such as those containing omega-3 fatty acids and antioxidants, can help reduce inflammatory responses in the body and alleviate rosacea symptoms.
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Spicy foods and rosacea
Rosacea is a chronic inflammatory skin condition that affects the face, causing redness, flushing, and acne-like bumps. While the cause of rosacea is unknown, it is believed to be a response to ongoing inflammation in the body, which may be linked to imbalances in the gut microbiome.
Spicy foods are among the dietary triggers that can exacerbate rosacea symptoms. Capsaicin, a chemical found in chili peppers, hot sauces, and paprika, stimulates the sensory receptors in the skin that detect warmth, causing the face to redden. This mechanism may negatively impact rosacea. As such, limiting capsaicin-containing foods may help prevent additional flushing and redness associated with rosacea.
In addition to spicy foods, other dietary factors that can trigger or worsen rosacea include alcohol, hot beverages, histamine-rich foods, and cinnamaldehyde-containing foods. Alcohol intake, even in small amounts, has been significantly associated with an increased risk of rosacea and can trigger flushing and redness. Hot drinks, such as tea, coffee, and hot chocolate, can also exacerbate redness due to their vasodilatory effects.
Histamine, an immune system chemical, can trigger vasodilation, leading to swelling and inflammation in the face. Foods high in histamine, such as aged cheese, processed meat, and red wine, may trigger rosacea symptoms. Similarly, cinnamaldehyde, a flavonoid found in cinnamon, citrus fruits, and chocolate, is believed to cause vasodilation and inflammation, resulting in extra flushing and redness.
It is important to note that not all people with rosacea react to the same foods. Individual sensitivities vary, and determining specific triggers can be a process of trial and error. Keeping a food and symptom journal can help identify trigger foods and monitor the skin's response to dietary changes. While completely eliminating trigger foods may not be necessary, limiting their consumption and adopting a gradual approach to dietary adjustments can help manage rosacea symptoms. Additionally, incorporating anti-inflammatory and nutrient-rich foods, such as those rich in omega-3 fatty acids and antioxidants, can help alleviate redness and improve overall skin health in people with rosacea.
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Prebiotics and probiotics
Rosacea is a skin condition sometimes associated with gastrointestinal health. While the cause of rosacea is unknown, it is believed to be a response to ongoing inflammation in the body, which may involve gut microbiome imbalances. There is also a link between skin and gut microbiota, called the gut-skin axis, which may play a role in rosacea.
Probiotics are a type of living microorganism that promotes gut health and may help treat rosacea. They are mostly made up of specific types of "friendly" bacteria, although some types of yeast are also probiotics. These bacteria help promote and maintain a healthy gut microbiome. Probiotics live in certain foods and drinks or can be taken as a supplement. Probiotic foods include yogurt and sauerkraut, while low-sugar kefir is an example of a drink containing probiotics.
Prebiotics act as "food" for these organisms. They include high-fibre foods such as whole grains and vegetables. Prebiotics support the growth of beneficial bacteria on the skin.
Research into the connection between rosacea, the gut microbiota, and probiotics is ongoing, and experts are still learning about these connections. While some sources suggest that probiotics may be an exciting new treatment option for rosacea, there is not enough evidence to conclusively recommend them. However, current research suggests potential benefits of probiotics for individuals with the condition.
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Omega-3 fatty acids
Rosacea is a common inflammatory skin condition that causes redness, skin sensitivity, and bright red bumps that are often confused with acne. While the cause of rosacea is unknown, it is believed to be a response to ongoing inflammation in the body, which may involve gut microbiome imbalances.
Research shows that certain foods may trigger rosacea flare-ups, while other foods can help reduce them. A 2005 survey by the National Rosacea Society found that 78% of adults with rosacea reported making changes to their diet, and 95% of them experienced fewer symptoms.
One nutrient that may help alleviate rosacea symptoms is omega-3 fatty acids. Omega-3 fatty acids are a type of polyunsaturated fatty acid derived from fish, flaxseed, and walnuts. They are important for cell membrane structure, brain function, and regulating inflammation in the body.
A clinical trial found that rosacea patients with dry eye symptoms experienced significant improvement after taking omega-3 fatty acid supplements for six months. However, it is important to note that omega-3 supplementation can have a blood-thinning effect, so people with bleeding disorders, liver disease, or those on blood thinners should be cautious.
To incorporate omega-3 fatty acids into your diet, you can consume plant oils such as flaxseed and canola oils, walnuts, and oily fish like salmon and sardines.
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Antioxidants and anti-inflammatory foods
Rosacea is a long-term inflammatory skin condition that causes a reddened or discoloured rash, usually on the cheeks or nose. It can also affect the chin, neck, and eyes. While the exact cause of rosacea is unknown, it is thought to be a response to ongoing inflammation in the body, which may involve gut microbiome imbalances.
Research shows that certain foods may help reduce the occurrence of rosacea flare-ups, while other foods may trigger them. A 2005 survey by the National Rosacea Society found that 78% of adults with rosacea reported making changes to their diet, and 95% of these experienced fewer symptoms.
To reduce rosacea flare-ups, it is recommended to incorporate anti-inflammatory and nutrient-rich foods into your diet. Antioxidants, present in many plant-based foods, can help combat free radicals, which are byproducts of natural bodily processes. When levels of free radicals become too high, it can lead to oxidative stress, causing inflammation, tissue damage, and other issues. Getting enough antioxidants can help prevent oxidative stress and improve symptoms in people with rosacea.
Sources of antioxidants include fruits, vegetables, and other plant-based foods. Some foods high in antioxidants include blueberries, strawberries, spinach, carrots, bell peppers, oranges, peaches, mango, and pumpkin. Green tea also has antioxidant properties, and its caffeine can help reduce redness and flushing associated with rosacea.
Omega-3 fatty acids are another anti-inflammatory compound that can help reduce inflammatory responses in the body, alleviating redness and stinging sensations in the skin. Foods containing omega-3 fatty acids include plant oils (such as flaxseed and canola oil), walnuts, and oily fish (such as salmon and sardines).
In addition to anti-inflammatory foods, dietary fibre can also help improve rosacea symptoms by promoting gut health and the growth of beneficial bacteria. Prebiotics, found in foods like onions and garlic, nourish these beneficial gut bacteria, while probiotics (found in yoghurt, kimchi, and kefir) help balance the gut microbiome, reducing systemic inflammation.
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Frequently asked questions
Alcohol, spices, hot drinks, processed meats, and other foods and beverages may help reduce rosacea symptoms. The more alcohol you drink, the more damage it does. Spicy food is a common culprit, likely because of the chemical capsaicin, which affects the pain receptors in your skin that feel warmth. Cinnamon contains cinnamaldehyde, which is a commonly reported trigger food for people with rosacea.
Yes, foods containing omega-3 fatty acids, such as salmon, flaxseed oil, walnuts, and oily fish, can help reduce inflammatory responses in the body, alleviating redness and stinging sensations in the skin. Foods rich in dietary fibre are also beneficial for rosacea, as they promote gut health and the growth of beneficial bacteria, which can help relieve symptoms.
Keep a daily food and symptom journal to help determine which foods affect your symptoms. You can then remove foods one at a time to see your body's response. Sun exposure is one of the most commonly cited triggers for flushing and worsening of rosacea symptoms, so limiting your exposure to the sun may help.
