In This ArticleView AllIn This ArticleWhat Is Rosacea?The Best Foods for RosaceaThe Worst Foods for RosaceaThe Bottom Line
In This ArticleView All
View All
In This Article
What Is Rosacea?
The Best Foods for Rosacea
The Worst Foods for Rosacea
The Bottom Line
Our skin is the largest organ of our body, and certain foods nourish it while others might cause irritation. Especially for those of us with sensitive skin, the foods we eat can play a role in redness and beyond. People who struggle with rosacea know that not all triggers are the same. In fact, not all rosacea looks the same. While there is no rosacea diet, certain foods can help quell symptoms, while others can exacerbate them. Here we dive into the research and share the best foods to include for rosacea to help keep symptoms at bay, and what foods to avoid if you struggle with irritated skin.
Signs and symptoms of rosaceacan vary from one person to another, so you should consult a physician or dermatologist to help tailor treatment to your unique needs. There is a variety of oral and topical medications that can help alleviate symptoms. Gentle, consistent skin care can play a vital role in helping manage rosacea. Additionally, identifying and managing lifestyle and environmental factors that may trigger a flare-up is important.
Foods are unfortunately not a cure for rosacea, and there is no rosacea diet, but we do know that several foods play a crucial role in managing inflammation in the body. These foods can help cut down on inflammation and may aid in keeping flare-ups at bay.
Anti-Inflammatory Foods
Inflammation is a key contributor to how rosacea presents itself. Whether it’s feeling flushed, redness or bumps and pimples, you might have inflammation to thank. For that reason, having a healthy diet packed with anti-inflammatory foods is important to keeping rosacea symptoms in check. There are amplefoods that have anti-inflammatory benefits, like cherries, avocados, nuts and beets, but a few stand out when it comes to rosacea.
Along with adding a vibrant orange color to your foods or tea,turmeric has a slew of impressive health benefits. It may help relieve arthritis pain, reduce symptoms of depression and there’s promising research on turmeric and cancer. Part of the reason for turmeric’s health-boosting power is due to the antioxidants and anti-inflammatory compounds in the spice. Curcumin, a compound found in turmeric, is anti-inflammatory.
Cruciferous vegetablesare plants in the Brassica genus. This includes lots ofEatingWellfavorites like broccoli, cauliflower, cabbage, kale and more. Think pretty much any deep green, leafy veg. They boast a slew of health benefits and provide vitamin E, an antioxidant that is crucial for healthy skin and protects against free radical damage. Their antioxidant and anti-inflammatory compounds may help you keep flare-ups in check.
Omega-3s
Foods like salmon, tuna, walnuts and seeds might come to mind when you think ofomega-3 fats.Omega-3 fats are crucial for heart health, brain health and overall health. Unfortunately,most Americans don’t get enoughomega-3 fats on a regular basis. Omega-3s, particularly those found in seafood, are helpful for the skin because of their anti-inflammatory effects.
Gut-Healthy Foods
Prebiotics are nutrients in fiber-rich food that feed the probiotics and other microorganisms in your gut. You need a mix of both probiotic and prebiotic nutrients to support gut function. A 2021 study inFrontiers in Microbiologysuggests that rosacea is associated with disturbances of the gut. To help keep rosacea flare-ups at bay and stay feeling your best, choose prebiotic foods like legumes, onions, garlic, walnuts and bananas. Probiotic-rich fermented foods like kimchi, kefir and miso are important to include for ahealthy gutas well.
Triggers for a flare-up can often include food. Not all (or any) of these foods are triggers for everyone, butdifferent foods can cause inflammation of the skin in different ways. Here are some foods to avoid to cut down on your risk of a flare-up.
Alcohol
Alcohol can lead to inflammation and irritation of the outermost layer of skin, called the epidermis. This is because the stress on your skin leads to a histamine response, where inflammation is an unfortunate side effect.
That said, not all alcohol can affect your skin in the same way. Some people have found that beer does not cause flare-ups like other types of alcohol might. This could be due to theanti-inflammatory compounds found in hopsthat are used to brew beer.
Spicy Foods
Similar to alcohol, spicy foods can trigger a histamine response that leads to inflammation of the skin and face. This leaves the skin looking flushed and can even cause inflammatory bumps and pimples. Spicy foods are one of the more common triggers for people with rosacea, so limiting your intake can help control flare-ups.
Chocolate
Chocolate contains a compound called cinnamaldehyde (also found in cinnamon and several other foods), which adds to its flavor. Unfortunately, cinnamaldehyde can be a trigger for people with rosacea. Additionally, the added sugar in chocolate can lead to inflammation throughout the body, including in the skin. However, this doesn’t mean you can never enjoy chocolate if you have rosacea. In fact, dark chocolate boasts some impressive health benefits likeimproving heart health and boosting mental sharpness. But it is worth paying attention to see if it is a trigger for you.
High-Niacin Foods
Your immune system has cells all over your body, and in your skin those cells are called Langerhans cells. Foods that are high in niacin, like poultry, tuna, peanuts and crustaceans, can trigger those cells to release compounds that increase redness, inflammation and pain in your skin. Niacin, also known as vitamin B3, is a nutrient that helps our nervous system, metabolism and numerous body functions, and you can’t completely cut it out. But if high-niacin foods are a trigger for you, it could be worth limiting them and avoiding dietary supplements with niacin.
There are no specific foods or a particular diet for rosacea, and triggers can vary from individual to individual. However, there are some inflammation-fighting foods that can help you keep flare-ups and symptoms in check. Additionally, it is important to get to know your own triggers so you can stay ahead of uncomfortable side effects. If you have questions about the right management approach for you, talk to your doctor or dermatologist.
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