Rosacea is a common chronic inflammatory disease that affects the skin on the face and causes it to look blushed, “ruddy”, or even sunburned.
Symptoms include:
Redness
Flushing
Flaking and dryness
Bumps and pimples
Enlarged blood vessels
Rosacea can affect the eyes too and cause:
Tearing
Light sensitivity
Redness
Blurred vision
While the cause of rosacea is unknown, it may be due to:
Diet
A reaction to ongoing inflammation in the body
Changes in the immune system
Changes in the gut microbiome
Stress
Changes in diet may play a role in addressing rosacea, where some foods and beverages can make it worse, including:
Hot beverages
Coffee
Hot tea
Alcohol
Wine
Beer
Champagne
Hard liquor
Capsaicin (spices and peppers) and other spicy foods
Hot sauce
Cayenne pepper
Red pepper
Jalapeno
Chili pepper
Paprika
Mustard
Horseradish
Ginger
Cumin
Cinnamaldehyde
Tomatoes
Chocolate
Citrus
Cinnamon
Histamine
Avocado
Aged cheese
Cured meats
Dried fruit
Eggplant
Fermented foods
Nuts (cashews, peanuts, walnuts)
Smoked fish
Mackerel
Sour cream
Vinegar
Spinach
Refined sugars and sugary foods
White flour
Processed vegetable oils
Fried foods
Processed meats
Food additives and preservatives
Artificial sweeteners
Carbonated drinks and sugary juices
Heath begins in the gut. It’s where 80% of your immune system is located, and people with rosacea tend to have a higher prevalence of gastrointestinal conditions including:
Celiac disease
Crohn’s disease
Ulcerative colitis
H. pylori infection
Small intestinal bacterial overgrowth (SIBO)
Candida overgrowth
Irritable bowel syndrome (IBS)
Impaired gut health and gastrointestinal conditions can cause systemic inflammation, and impair your immune system (remember, 80% of your immune system is located in your gut).
Supporting a healthy gut microbiome and resolving GI issues can result in improvements in rosacea. General strategies to promote a healthy gut microbiome include:
Explore your gut health (get tested)
Address microbiome imbalances and infections
Resolve impaired digestion
Diet
Consume a fiber-rich diet
Prebiotics and resistant starch
Include probiotics
Fermented foods (if not histamine sensitive)
Yogurt
Sauerkraut
Pickled vegetables
Kefir
Kimchi
Supplements
Eat an anti-inflammatory diet
Other nutrients that may be beneficial for rosacea include:
Omega 3 fatty acids (anti-inflammatory)
Salmon and fish, and fish oils
Seaweed and sea vegetables (marine sources)
Eggs
Walnuts (if not histamine sensitive)
Flaxseed
Supplements
Zinc (important for the immune system, acts as an antioxidant, and is anti-inflammatory):
Beef
Lamb
Turkey
Pumpkin seeds
Lentils
Garbanzo beans
Quinoa
Stress can make rosacea worse, therefore stress management is an important piece of the puzzle for symptom improvement as well.
Clinical Pearls:
Your skin is your largest organ. It protects your body, makes vitamin D, is important for detoxification, and much more.
Your gut microbiome is your second largest organ, and gut dysfunction can cause skin problems.