The Definitive List of Good and Bad Foods for Rosacea: What You Need to Know

Rosacea is a chronic skin condition that causes facial redness, swelling, and bumps. It is commonly seen in people aged 30-60 and is more common in women. Although there is no cure for Rosacea, there are ways to manage the symptoms, including dietary changes.

Diet is important for those with Rosacea, as certain foods can trigger flare-ups of rosacea symptoms.

In this article, we will provide a list of good and bad foods that can help to reduce the symptoms of Rosacea. We will also explain why these foods benefit people with Rosacea and provide tips on incorporating them into your diet.

Good Foods for Rosacea

Cold-water fish

Cold-water fish such as salmon, tuna, and sardines are a great source of omega-3 fatty acids known for their anti-inflammatory properties.

These fatty acids are essential for maintaining healthy skin and can help reduce redness and inflammation associated with Rosacea. Fish like these are rich in protein, which helps to reduce oxidative stress.

They are also a good source of essential vitamins and minerals, such as vitamin E, selenium, and zinc, which are all important for skin health. It is best to choose wild-caught fish, as they contain higher omega-3 fatty acids than farmed fish.

Additionally, cold-water fish are low in mercury and other environmental contaminants, making them a safe choice for people with Rosacea.

Lean proteins

Lean proteins such as skinless poultry, eggs, tofu, and legumes are low in fat and contain essential vitamins and minerals that can help to nourish and support the skin.

Aside from that, these proteins provide essential amino acids needed for the production of collagen and elastin, which can help improve the skin’s texture and appearance.


Berries are packed with antioxidants, which can help reduce inflammation. They are also rich in vitamin C, which helps to boost collagen production and protect the skin from environmental damage.

Berries such as blueberries, raspberries, cranberries, and strawberries are a great choice for those with Rosacea.

They are low-glycemic and are a great source of dietary fiber and other vitamins and minerals. Whether fresh, frozen, or even blended into a smoothie, berries make a tasty treat.


Avocado is a great food for those who suffer from Rosacea because it is high in monounsaturated fat and helps reduce inflammation. The high-fat content also helps keep the skin hydrated, which benefits people with Rosacea.

Vitamin E and other antioxidants in avocados can help to protect the skin from free radical damage that can worsen Rosacea symptoms.

Avocados are high in omega-3 fatty acids, which play a role in reducing inflammation and calming the skin. The fiber found in the Avocado helps to maintain healthy digestion, which can also alleviate Rosacea symptoms.

Last but not least, the high levels of potassium found in avocados can help improve circulation, reducing Rosacea-related redness.

Non-citrus fruits

Non-citrus fruits are a great option for those with Rosacea since they contain fewer acidic compounds and are typically low in sugar.

Citrus fruits, such as oranges and lemons, contain natural acids that can irritate rosacea-prone skin, while non-citrus fruits like blueberries, strawberries, and apples are known to be gentler.

Non-citrus fruits are also rich in antioxidants, which can help protect skin cells against oxidative damage and inflammation, reducing redness and flare-ups.

They are packed with essential vitamins and minerals that nourish and soothe skin while providing hydration. Eating non-citrus fruits can help keep skin healthy and balanced while preventing flare-ups.

Green tea

Green tea has several benefits for those with Rosacea. Its content of polyphenols, a natural anti-inflammatory, helps reduce redness and irritation.

It also has antioxidant properties, which can help protect the skin from further damage by free radicals. Green tea can lower oil production in the skin, reducing Rosacea’s appearance.

Finally, green tea has astringent properties, which can help tighten the skin and reduce the appearance of enlarged pores. All these benefits can help those with Rosacea have healthier, better-looking skin.


Oatmeal contains beta-glucan, an antioxidant that helps reduce inflammation and improve skin health. It also contains avenanthramides, which are compounds that act as anti-inflammatory agents. Saponins act as antimicrobial agents, killing bacteria on the skin and helping to prevent new breakouts.

Oatmeal is rich in vitamin E, which is an antioxidant that helps to protect the skin from environmental damage.

Also, oatmeal is a great moisturizer that soothes and protects the skin from further damage.

Whole-grain bread

Whole grain bread is a nutritious food that provides many health benefits for people with Rosacea. It is an excellent source of dietary fiber, B vitamins, minerals, and vitamin E, which can help reduce inflammation, improve digestion, and protect the skin from free radical damage. It also has low levels of saturated fats and cholesterol, which can support the body’s healing process, further reducing inflammation.


Quinoa is an incredibly beneficial food choice for those suffering from Rosacea. It is packed with essential vitamins and minerals, such as B vitamins, zinc, and magnesium, which all help reduce inflammation, a common symptom of Rosacea.

Quinoa is also a great source of complex carbohydrates, which can provide sustained energy throughout the day, helping to reduce stress, another common trigger for Rosacea flare-ups. Additionally, quinoa is a good source of dietary fiber, which can help to regulate the digestive system.


Almonds are a great source of nutrition for those with Rosacea due to their high content of vitamins, minerals, and healthy fats. Vitamin E, found in almonds, is an important antioxidant that helps protect the skin from damage caused by free radicals.

Vitamin B-complex helps to reduce inflammation, while zinc helps to reduce redness and soothe the skin.

The healthy fats found in almonds can help to keep the skin hydrated, reducing the symptoms of Rosacea. Almonds are also high in magnesium, which helps reduce stress and anxiety and can contribute to rosacea flare-ups.

Almonds are also rich in selenium, which helps to reduce oxidative damage, another factor in Rosacea. All these combined nutrients make almonds an excellent choice for those with Rosacea.

Aloe vera juice

Aloe vera juice is a natural remedy for Rosacea due to its anti-inflammatory and anti-bacterial properties. The juice contains vitamins, minerals, and antioxidants, which can help reduce inflammation and heal the skin.

Aloe vera also contains compounds like acemannan and polysaccharides, which can help reduce redness and irritation. It also helps maintain the skin’s moisture barrier, preventing further irritation and sensitivity.

Aloe vera juice can help protect the skin from environmental damage, such as UV radiation and air pollution. It also helps to reduce the appearance of blemishes and encourage cellular turnover, making the skin appear less red.


Yogurt is an excellent food choice for those with Rosacea due to its potential to help alleviate the symptoms associated with this skin condition.

The probiotics in yogurt contain beneficial bacteria that can help reduce inflammation and improve immune system health. Studies have found that probiotics can reduce the symptoms of Rosacea, such as redness, swelling, and itching, by improving the body’s ability to fight off harmful bacteria.

Probiotics can also help control the overgrowth of bad bacteria on the skin, which can lead to flare-ups of Rosacea. Yogurt is also high in antioxidants that can help protect skin cells from damage caused by free radicals, which can also aggravate Rosacea.

Lastly, yogurt contains lactic acid, which can help reduce redness and inflammation.

Other probiotic foods include Sauerkraut, Kombucha or Kimchi.


Water is good for Rosacea because it helps to hydrate the skin and keep it moisturized. This helps to reduce inflammation and irritation, which can help to reduce the redness and discomfort associated with Rosacea.

Water also helps to flush out toxins from the body and can help to reduce the bacteria that can cause rosacea flare-ups.

Besides regulating the body’s temperature, water helps reduce stress, which can trigger flare-ups of Rosacea.

Water helps to keep the skin cells hydrated, which can help to make them more resistant to inflammation, irritation, and infection.

Foods that are bad for Rosacea


Alcohol can cause skin inflammation, increasing redness, pimples, and visible blood vessels. This inflammation can be compounded by the fact that alcohol causes blood vessels to dilate, which can further exacerbate the symptoms of Rosacea.

Also, alcohol can lead to dehydration, which can cause dry skin that becomes more sensitive to external factors.

Lastly, alcohol can disrupt the skin’s healthy balance of bacteria and oils, causing additional redness and acne. For these reasons, it is generally recommended that people with Rosacea avoid alcohol.

Processed/refined foods

Processed/refined foods are bad for Rosacea because these foods contain high levels of saturated fat, sugar, and salt, all known to increase inflammation. Inflammation is a major factor in the development and progression of Rosacea.

Processed/refined foods often lack essential nutrients and vitamins for healthy skin. The absence of these essential components can lead to further damage to the skin, including redness and irritation, which can worsen Rosacea.

Furthermore, foods high in sugar and salt can affect the balance of bacteria on the skin, leading to an overgrowth of bacteria that can cause further inflammation and skin irritation.

Finally, processed/refined foods are often high in additives, further irritating the skin and worsening Rosacea.

Dairy products

Dairy products, such as milk, cheese, and yogurt, are a common Rosacea triggers, causing flare-ups. Dairy products contain high levels of proteins, fat, and carbohydrates. These elements may cause irritation and inflammation of the skin, leading to flares of Rosacea.

Dairy products also contain a variety of hormones and growth factors, including insulin-like growth factor 1 (IGF-1). IGF-1 has been shown to directly stimulate the growth and proliferation of skin cells, which can lead to inflammation and exacerbate Rosacea.

Dairy products may also increase sebum production, which can block pores and cause acne-like lesions due to their high fat content.

A range of other bioactive compounds, including histamine and prostaglandins, are also present in dairy products, which may contribute to Rosacea symptoms.

The lactose found in dairy products can further aggravate rosacea flares by causing gastrointestinal problems.

Spicy foods

Spicy foods are one of the most common triggers for rosacea flares.

This is because spicy foods contain a compound called capsaicin, the active ingredient that gives peppers flavor and heat. When capsaicin enters the body, it triggers the release of a chemical called Substance P, which is involved in transmitting pain signals. In people with Rosacea,

Substance P can cause a spike in inflammation that can trigger a rosacea flare. It can also lead to flushing, redness, and skin irritation, all symptoms of Rosacea.

The other problem with spicy foods is that they can aggravate digestive issues, such as acid reflux and irritable bowel syndrome.

This can also lead to inflammation and irritation of the skin, which can further trigger rosacea flares. While spicy foods can be enjoyable, it is important to know their potential risks for people with Rosacea.

If you have Rosacea, it is best to avoid spicy foods to reduce the risk of a flare.

Processed meats

Processed meats contain high levels of saturated fat and nitrates, which have been linked to an increased risk of developing Rosacea.

Saturated fats are associated with inflammation, which can increase the severity of rosacea symptoms.

Nitrates, often used as preservatives in processed meats, can produce a compound called nitric oxide in the body.

Nitric oxide has been associated with an increased risk of skin flushing, a common symptom of Rosacea.

The sodium content of processed meats contributes to skin inflammation.

Also, some processed meats contain additives like monosodium glutamate, which may cause facial flushing.

Fried foods

Fried foods are not recommended for people with Rosacea due to their high fat and calorie content. These high-fat and calorie foods can cause inflammation, which can worsen Rosacea.

Studies have also shown that high-fat diets can increase levels of pro-inflammatory molecules in the body, which can cause inflammatory skin conditions like Rosacea to flare up.

Trans fats are also found in fried foods, which contribute to inflammation in the body. Likewise, fried foods are usually high in simple carbohydrates and refined sugars, which can spike blood sugar levels.

The resulting inflammation caused by these spikes can worsen rosacea symptoms. Lastly, fried foods are often cooked in oils that contain Omega-6 fatty acids. These fatty acids are inflammatory and can cause an increase in inflammation in people with Rosacea.

Citrus fruits

Citrus fruits contain a high amount of vitamin C, which can be irritating for people with Rosacea.

Vitamin C can increase the production of free radicals in the body, which can cause inflammation and worsen the symptoms of Rosacea.

Citrus fruits are also acidic, further irritating the skin and increasing inflammation. The vitamin C and acidity of citrus fruits can also make the skin more sensitive to the sun, which can further aggravate Rosacea.

For these reasons, it is best to avoid citrus fruits if you have Rosacea.

Caffeinated beverages

Caffeinated beverages are bad for Rosacea because of their effects on the body. Caffeine is a stimulant, meaning it can increase alertness, heart rate, and blood pressure.

When people with Rosacea drink caffeine, this can lead to flushing and other symptoms such as bumps and redness.

Caffeine can also cause the release of inflammatory chemicals in the body, which can worsen the symptoms of Rosacea. In addition, caffeine can act as a diuretic, causing increased urination, dehydration, and stress on the body.

This can further aggravate the already sensitive skin of rosacea sufferers. Finally, caffeine can interfere with the absorption of essential minerals and vitamins, further exacerbating rosacea symptoms.

Red meat

Red meat is known to be bad for Rosacea due to its high-fat content and high inflammatory properties. High-fat diets, especially those containing saturated fats, have been linked to increased inflammation.

This inflammation can cause an increase in skin flare-ups and can cause redness, swelling, and bumps on the skin. In addition to the high-fat content, red meat can also contain high amounts of arachidonic acid. Arachidonic acid is an omega-6 fatty acid that has been linked to an increase in inflammation.

This increase in inflammation can exacerbate the symptoms of Rosacea and can worsen skin flare-ups. Finally, red meat can contain high levels of heme iron.

This type of iron is easily absorbed by the body and can increase skin inflammation. The high levels of heme iron in red meat can cause an increase in oxidative stress, which can lead to an increase in skin irritation and flare-ups.


Chocolate contains a high amount of methylxanthines known to dilate blood vessels. This vasodilation can cause an increase in blood flow to the skin surface, leading to a reddening of the skin.

This redness can be particularly pronounced in people suffering from Rosacea, a chronic inflammatory skin condition that causes facial redness, flushing, and visible blood vessels.

In addition to vasodilation, chocolate contains numerous pro-inflammatory compounds that can trigger an inflammatory response in the skin.

These compounds can worsen the redness, flushing, and irritation that are common symptoms of Rosacea. Finally, chocolate contains a compound known as tyramine, an amino acid linked to increased skin inflammation levels.

This inflammation can increase the severity of the symptoms associated with Rosacea, making it more difficult to treat.

Chocolate can be detrimental to people with Rosacea due to its vasodilatory, pro-inflammatory, and tyramine compounds, leading to worsening symptoms.

Therefore, it is generally recommended that people with Rosacea avoid chocolate and other inflammatory foods.

Artificial sweeteners

Artificial sweeteners are chemicals used to replace sugar in food and drinks. While they have fewer calories than sugar, they still similarly affect the body. The most common artificial sweeteners are aspartame, sucralose, and acesulfame potassium.

These sweeteners are thought to worsen rosacea symptoms in a few different ways. One of the main ways is through an increase in inflammation. Artificial sweeteners have been found to cause inflammation in the body.

This can further irritate the already inflamed skin of someone with Rosacea. Another way artificial sweeteners can worsen Rosacea is by increasing blood sugar levels.

This can lead to an increase in flushing and redness in the face. Many of these sweeteners also cause digestive issues like bloating and constipation.

This can lead to an increase in facial redness and swelling, which can worsen rosacea symptoms.

Finally, artificial sweeteners can also increase the risk of developing food allergies. Food allergies can increase inflammation and irritation of the skin, which can further worsen rosacea symptoms.

Overall, it is best to avoid artificial sweeteners if you have Rosacea. Natural sweeteners like honey and maple syrup are better alternatives to help reduce Rosacea’s symptoms.


Margarine is a processed food product made from vegetable oils and other ingredients. It has a much higher content of trans fats than butter, which can be bad for people with Rosacea. Trans fats are known to cause inflammation in the body, and inflammation can trigger rosacea flares.

Additionally, margarine is usually high in omega-6 fatty acids, which can also contribute to inflammation.

Studies have also shown that omega-6 fatty acids can increase the production of certain inflammatory molecules that can cause rosacea flares.

Finally, margarine is often high in saturated fats, damaging the skin barrier and making the skin more susceptible to irritation.

White bread

White bread is bad for Rosacea because it is a refined grain, which means it has been stripped of its most important nutrients, including fiber, vitamins, and minerals.

Additionally, white bread is high in sugar and simple carbohydrates, which can cause a spike in blood sugar levels and lead to inflammation. Inflammation is a key factor in Rosacea, as it can cause the skin to become red and irritated.

Additionally, white bread is high in saturated fat and trans fats, which can also contribute to inflammation.

Furthermore, white bread is low in antioxidants, which are important for reducing inflammation and protecting from environmental stressors, such as sun exposure.

Therefore, white bread is not a good choice for people with Rosacea, as it can contribute to inflammation and exacerbate symptoms.

Foods high in saturated fats

It is believed to be caused by environmental and genetic factors. Foods high in saturated fats, such as those found in processed meats, fried foods, and full-fat dairy products, can worsen rosacea symptoms by increasing inflammation in the body. Saturated fats are a type of fat that is solid at room temperature.

They are mostly found in animal products such as meats, dairy, and eggs and plant-based foods such as coconut and palm oil.

Saturated fats are associated with an increased risk of heart disease and stroke and can also increase inflammation in the body. Inflammation is a natural response to injury or infection, but it can also be caused by lifestyle factors such as diet.

When we eat foods high in saturated fat, the body increases its production of certain inflammatory substances, such as cytokines and eicosanoids.

These substances can worsen rosacea symptoms by increasing the redness and visible blood vessels on the face. Eating a diet low in saturated fat and high in fruits, vegetables, and lean proteins can help reduce inflammation and improve rosacea symptoms.