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your diet and your rosacea - foods to eat and foods to avoid

by Finola Fegan |

We all know that diet plays an important role in having great skin but it is even more important for rosacea sufferers.

We need to avoid flushing if at all possible.. Rosacea is all about avoiding external triggers – mainly UV light and also internal triggers.. when we become aware of what causes flushing of the skin then we can begin to know the ways to avoid it.

Every time your face flushes it can lead to dilation of the small blood vessels beneath the skin and in time then these become visible broken veins and of course the characteristic rosacea redness can accompany it.

rosacea broken capillaries

So what foods to avoid ? Any foods that result in internal heat.....

We know the rules...avoid red wine – BIG trigger !! and lots of different types of alcohol – if we still want to drink..try clear alcohol with water or club soda mixers and alternate with water. When you arrive home make having a large drink of water your habit.... alcohol and rosacea


Food – avoid foods that release histamine – these can be citrus fruits suprisingly...though try to become aware of what your own food triggers are as these can vary individually... Avoid warming spices – ginger, cumin, black their nature they ‘feel’ warming when taken and that can produce a warming effect on the face....

Sugars and starches.....sugar – or more precisely glucose is fast burning, high octane fuel for your cells. Unlike other forms of slow release carbohydrates, glucose does not need to be broken down before it provides the body with energy. It can enter the bloodstream quickly and give the cells a rapid energy hit. This ultimately causes inflammation and skin issues...

Things to eat ? unfortunately bland food is your best friend.......

rosacea diet

Cucumbers, sweet potatoes, leafy greens, broccoli, celery, cauliflower...basically any vegetable that you can imagine is quite bland.....

Try soothing spices like coriander and turmeric. When you think about it -coriander and turmeric are used a lot in Indian food -temperatures in that part of the world are high and soothing spices such as coriander and turmeric could be used to produce a cooling !! salmon – omega 3’s are a great anti inflammatory – salmon is full of omega 3...great for reducing salmon is best.. Non citrus fruit – grapes, melon, mango and low sugar fruit eg. Blackberries and kiwi..olives and avocado are low sugar fruits as well

Bland yoghurts – greek is great !

Eat a diet made up of a third fresh vegetables – a third protein, and low glycemic carbs. Eg oats, because gluten is also inflammatory avoid gluten containing grains eg wheat. Beneficial starches can be brown rice, lentils, turnips, sweet potatoes

All omega 3’s including supplements ....flaxseed oil, walnuts, macadamia nuts.. Stay hydrated ! drink lots of pure water...

You should also see other benefits if you follow this type of diet. People with rosacea can see reduction in skin inflammation but also other side benefits such as clearing of pain in the joints..

Its all about making changes and then keeping those changes as a day to day habit.... The best of luck to you....... finola