Rosacea Diet Guide | Foods to Eat & Avoid for Clearer Skin

Living with rosacea can be frustrating, especially when flare-ups seem unpredictable. While topical treatments and medications play an important role, what you eat may also make a difference. Certain foods can trigger redness and irritation, while others may help calm inflammation and support healthier skin. In this guide, we’ll break down which foods to avoid, which to add to your diet, and how to track your personal triggers so you can better manage rosacea day to day.

Dietary Triggers: Foods That May Worsen Rosacea

• Alcohol

For many people with rosacea, alcohol is a top trigger. In fact, a National Rosacea Society survey of over 1,000 patients found it was the most common cause of flare-ups. Long-term research also supports this: a 14-year study of nearly 83,000 participants showed that even small amounts of alcohol slightly increased the risk of rosacea, while heavier drinking raised the risk even more. This is because alcohol can cause blood vessels to dilate and release histamine, which leads to flushing and redness.

• Spicy Foods and Hot Beverages

Spicy foods and very hot drinks are another frequent culprit. Ingredients like chili peppers, cinnamon, and even vanilla can activate nerve pathways in the skin that increase blood flow and trigger redness. In one survey of 400 rosacea patients, nearly 80% reported changing their diet to reduce flare-ups, with spicy foods and hot sauces ranking among the most common triggers.

• Cinnamaldehyde and Histamine-Rich Foods

Certain foods contain compounds that are especially irritating for sensitive skin. For example, cinnamon, chocolate, and some fruits and vegetables contain cinnamaldehyde, a substance that can worsen rosacea symptoms. Similarly, histamine-rich foods such as fermented products, spinach, and tomatoes may lead to blood vessel dilation and inflammation, particularly in people who are sensitive to histamine.

Other potential triggers include fatty and processed meats, although evidence is less robust. A review found an association between fatty foods and rosacea, especially for certain subtypes.

Supportive Foods That May Help Manage Rosacea

Mediterranean-Style Diet

Research shows that following a Mediterranean-style diet may help people with rosacea. This way of eating emphasizes vegetables, legumes, oily fish, olive oil, and nuts, while limiting red meat, cheese, and alcohol. Because this diet is naturally anti-inflammatory, it not only supports overall health but may also reduce rosacea flare-ups.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in foods like salmon, tuna, walnuts, flaxseeds, and chia seeds, are well-known for their anti-inflammatory benefits. In a clinical study of people with ocular rosacea (rosacea that affects the eyes), six months of omega-3 supplements improved tear production and gland function. Other research suggests that including omega-3-rich foods in your diet may also support healthier skin and reduce rosacea symptoms.

Gut-Friendly Foods: Probiotics and Prebiotics

Believe it or not, your gut health can influence your skin health. Studies have linked imbalances in the gut, such as small intestinal bacterial overgrowth (SIBO) and H. pylori infection, to rosacea. Supporting a healthy gut with probiotic and prebiotic foods may be beneficial. Probiotic-rich options include kimchi, kefir, miso, and sauerkraut, while prebiotics are found in fiber-rich foods like legumes, nuts, and leafy greens. Together, these foods help nourish the gut-skin connection and may ease rosacea.

Zinc and Other Nutrients

Certain vitamins and minerals have also been studied in rosacea. Zinc sulfate has shown promise in reducing symptom severity, though results have been mixed. Nutrients like vitamin C and melatonin have been explored as well, but more research is needed to confirm their effectiveness. While supplements can sometimes help, most people benefit most from a balanced diet rich in unprocessed, nutrient-dense foods.

Tracking Rosacea Triggers

Keeping a simple journal of what you eat and how your skin reacts can make it easier to spot personal triggers. Many people with rosacea notice improvements once they start paying attention to their diet.

Tackle One Trigger at a Time

Instead of changing everything at once, focus on eliminating or reducing just one potential trigger, such as spicy foods or alcohol. Give your skin a week or two to see how it responds before adjusting another item. This step-by-step approach helps you understand which foods really affect your rosacea.

Reintroduce Foods Carefully

Once you’ve avoided a trigger for a while, you can try adding it back in small amounts to see how your skin reacts. Pay attention to portion size and timing so you can accurately track your body’s response and make informed choices.

Take-Home Recommendations

• Limit common trigger foods such as alcohol, spicy foods, hot drinks, cinnamon and similar ingredients, and histamine-rich items like fermented foods.
• Focus on nutritious, anti-inflammatory foods including vegetables, legumes, oily fish, nuts, olive oil, and probiotic-rich foods.
• Pay attention to your body by tracking what you eat and how your skin responds. Even small dietary changes can make a noticeable difference.
• Make changes gradually by adding or removing one food at a time so you can clearly see what helps or worsens your rosacea.
• Document your lifestyle changes and keep track of how your rosacea responds to each change.

For personalized dermatological advice and additional support on rosacea management, visit our Rosacea treatment page, or give us a call today!