What foods to eat:

Antioxidants and anti-inflammatories

Given the inflammatory nature of rosacea, reducing bodily inflammation may offer relief from its symptoms. One avenue to explore involves incorporating antioxidant-rich foods into your diet.

Antioxidants play a crucial role in counteracting oxidants, which contribute to inflammation within the body. By restoring this balance, antioxidants help reduce the adverse effects of oxidative stress, potentially influencing the fundamental mechanisms of rosacea.

Examples of antioxidant foods include:
Berries
Dark leafy greens
Carotenoid containing fruits and vegetables (orange or red in color) - (Carrots, bell peppers, oranges, peaches, mango, pumpkin, etc.)

Other anti-inflammatory foods contain omega-3 fatty acids. This blocks inflammatory pathways within the body, therefore, reducing inflammation. So increasing your omega-3 fatty acid intake within your diet, may help to reduce rosacea symptoms.

Examples of foods rich in omega-3 fatty acids include:
Oily fish such as salmon
Other seafood
Flax seeds
Chia seeds
Walnuts

Pre and probiotics

Increasingly, research underscores the significance of the gut microbiome in the development of rosacea, suggesting that pre and probiotics may hold promise in alleviating its symptoms.

Prebiotics serve as sustenance for the bacteria inhabiting the gut, effectively nurturing their growth and activity, thereby fostering a thriving gut microbiome. By bolstering the health of existing beneficial bacteria, prebiotics play a pivotal role in maintaining gut equilibrium and potentially dampening systemic inflammation. Given that prebiotics belong to the category of dietary fiber, prioritizing a fiber-rich diet holds promise in reducing symptoms associated with rosacea.

Examples of high fiber foods include:
Whole grains such as oats, barley, brown rice, quinoa, and whole-grain breads
Fortified cereals such as Weet-Bix and oat bran
Fruits and vegetables

Probiotics are foods enriched with live beneficial bacteria, pivotal in maintaining a healthy gut microbiome. Having a well-balanced gut microbiome, has demonstrated potential in reducing skin inflammation among individuals with rosacea.

Examples of probiotic foods include:
Yogurt
Sauerkraut
Kombucha
Tempeh
Miso
Pickles

What foods to avoid

Triggers for rosacea vary from person to person.

An effective method to identify your personal trigger foods involves maintaining a log of your dietary intake preceding a flare-up. This trial-and-error process enables you to pinpoint specific dietary triggers, empowering you to make informed choices about what to avoid in order to manage your rosacea effectively.

Foods that may trigger your flare-ups:

Hot foods, alcohol, and compounds in certain fruits, vegetables, spicy foods, meats, and chocolate may aggravate your rosacea symptoms.

However, trial and error are required to determine which triggers are relevant to you

Updated on: 23/05/2024