Not sure if diet can help your rosacea? Although rosacea is often very persistent, having the best diet for rosacea may reduce triggers and significantly calm skin redness. In addition, simplifying your skin products may reduce sensitivity and improve your skin barrier.
The cause of rosacea differs from person to person, so results with diet varies too. While some people experience complete remission with diet (usually with type 2 acne rosacea), others may not resolve all symptoms. Diet for most individuals will significantly calm skin redness to the point where it no longer impacts your life. There are many aspects of diet to consider with rosacea, so it’s often a process of trial and error.
There are a lot of foods which trigger rosacea, so the first step is to simplify the diet (without making it boring of course)! At the same time, following a balanced diet rich in vitamins A, C and E (colourful fruits and vegetables and seeds) and protein can improve your skin integrity. As a nutritionist, I recommend real delicious food, not just a detox diet for rosacea and juicing (although this is ok in moderation if you like)!
Nourishing your skin with plenty of omega-3 fats and antioxidants is key to calm redness and improve your skin barrier. I therefore focus on ADDING nutritious foods back into your diet, providing an anti inflammatory diet for rosacea.
Nutrition supplements are not needed for everyone (if your digestion is good and your diet is varied and healthy). Although, most of us find it hard to eat a wide array of nutrients to provide the optimum levels for our skin. Supplements such as zinc can therefore can make a huge difference if you have low levels. Individuals with rosacea may also have vitamin deficiencies which may impact dilation of blood vessels.
Depending on your specific symptoms, I may recommend a salvia hormone test (especially if symptoms worsen at a specific time of the month for menstruating women).
If your symptoms include bloating, pain or indigestion, a digestive stool test may be useful to identify issues with metabolism of fats and protein. Potential bacterial, yeast or parasite infection can also be identified and are commonly associated with skin inflammation. Tests can be ordered at your first nutrition consultation.
This really depends on how long you’ve had rosacea and how severe it is. If your diet can be improved significantly, you may start seeing results after 3-4 weeks, however most of my clients see most benefits after 3 months.
Choose from one of the 2 options below to start your journey to calmer skin.
If you simply want to try recipes at your own pace, you can start off with my 14-day meal plan for clear skin. Alternatively, if you would like in-depth and personal one-to-one nutritionist advice, you can book nutrition consultations.
Eat your way to youthful glowing skin with a simple PDF guide, including over 50 delicious recipes online to nourish your skin back to health. Includes vegetarian, pescatarian and gluten-free options.
✔︎ Suitable if you are new to healthy eating
One-to-one nutrition consultations are provided via video or phone call. Get personalised advice on your diet, supplements and skin products, and stay on track with ongoing messaging support.
✔︎ Suitable if you have more complex health issues