Rosacea & Your Skin: How diet, gut health, and skincare can help manage flare-ups.
Rosacea is more than just a skin concern—it’s often connected to gut health, inflammation, and lifestyle factors.
While it can't be cured, understanding what triggers flare-ups and taking a holistic approach to skincare can help keep your skin calm and healthy.
What Is Rosacea?
Rosacea is a chronic skin condition that primarily affects the face, causing redness, visible blood vessels, and sometimes pustules. While its exact cause remains unclear, research suggests a combination of genetics, environmental triggers, and lifestyle factors contribute to its development. People with fair skin, especially those with the red hair gene (MC1R gene), are more prone to rosacea due to increased skin sensitivity.
Common Rosacea Triggers
Rosacea flare-ups can be unpredictable, but some of the most common triggers include:
Spicy foods
Hot beverages
Alcohol
Stress and anxiety
Harsh weather conditions (wind, sun, extreme cold)
High histamine foods (like aged cheeses, vinegar, and fermented foods)
Hormonal fluctuations (such as menopause and perimenopause)
Understanding your personal triggers is key to reducing flare-ups and keeping rosacea under control.
The Importance of Diet for Rosacea-Prone Skin
What you eat can significantly impact your skin. Certain foods can worsen rosacea, while others help to soothe inflammation and strengthen the skin’s barrier.
Foods That Can Aggravate Rosacea:
❌ Spicy foods
❌ Alcohol
❌ Dairy products
❌ Processed and fast foods
❌ Artificial sweeteners
❌ Tomatoes and citrus fruits
❌ Dark chocolate
❌ Aged cheeses
❌ Vinegar and fermented foods
Foods That Can Calm Rosacea:
✅ Fatty fish (salmon, sardines, mackerel)
✅ Flaxseeds and chia seeds
✅ Blueberries, strawberries, raspberries
✅ Leafy greens (kale, spinach, Swiss chard)
✅ Beetroot, cucumber, carrots, and capsicum
✅ Olive oil and avocados
✅ Whole grains (oats, quinoa, brown rice, buckwheat)
✅ Bone broth (rich in collagen and minerals)
By incorporating anti-inflammatory foods into your diet, you can help support your skin’s natural healing process.
The Link Between Rosacea & Gut Health
An imbalanced gut microbiome (gut dysbiosis) can increase inflammation and make rosacea symptoms worse. A fibre-rich diet and probiotic-rich foods (such as yogurt and kefir) can help restore gut balance, potentially reducing flare-ups. Supporting your digestive health is just as important as the skincare products you apply.
Hormonal Changes & Rosacea
Hormonal fluctuations, particularly during menopause and perimenopause, can trigger or worsen rosacea. As estrogen levels decline, skin becomes more sensitive, prone to redness, and reactive. Many women notice an increase in rosacea symptoms during these life stages. Managing hormone-related flare-ups may involve dietary changes, stress management, and a targeted skincare routine.
Skincare for Rosacea: Choosing the Right Products
Managing rosacea means choosing gentle, effective skincare that soothes inflammation and strengthens the skin barrier. Roccoco Botanicals is an excellent choice for rosacea-prone skin, offering plant-based, corneotherapy-focused formulations designed to calm redness and irritation.
Skincare Tips for Rosacea:
🌿 Use a gentle, fragrance-free cleanser
🌿 Avoid harsh exfoliants and active ingredients like AHAs and BHAs
🌿 Incorporate barrier-repairing ingredients like ceramides and niacinamide
🌿 Opt for anti-inflammatory botanicals like green tea, chamomile, and aloe vera
🌿 Always wear SPF to protect sensitive skin from UV-induced flare-ups
Taking a Holistic Approach to Rosacea Care
Managing rosacea requires a consistent, gentle routine that includes:
✅ A balanced diet rich in anti-inflammatory foods
✅ Skincare designed for sensitive, reactive skin
✅ Managing stress and hormonal fluctuations
✅ Strengthening gut health to support overall skin wellness
At The Peaceful Skin Co., we specialise in helping clients with sensitive and rosacea-prone skin. If you're looking for expert guidance on the best skincare and lifestyle choices for rosacea, we’re here to help.
Let’s find a solution that works for your unique skin. 💚
Shop my range of gentle skincare, or book a consult with me to discover the best products for you skin.
Let’s nurture your skin together. 💚
Lindy X