Rosacea? Try incorporating these foods
Health Hub blog

Rosacea? Try incorporating these foods

Rosacea is a funny one. It has a lot of contributing factors — some we can control, some we can’t.

Rosacea is a chronic inflammatory skin condition that mainly affects the face. It kinda looks like flushing in the face, cheeks, nose and forehead, where you can sometimes see blood vessels. If left untreated, it can lead to visible bumps and pimples. Nutrition can play a key role in the management of Rosacea. If you’re dealing with this, let Amanda Smith from Verde Nutrition give you some tips on foods to incorporate into your diet to reduce inflammation.

They act as a powerful source of prebiotic fibre — our gut bacteria love to consume them as a fuel source. They then produce important compounds such as short-chain fatty acids which have strong anti-inflammatory properties. As rosacea is a chronic inflammatory skin conditions, the less inflammation the better.

Fun fact: certain conditions like coeliac disease, Inflammatory Bowel Disease (IBD), Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and Helicobacter pylori infections appear to be higher in those with Rosacea.

Oily fish

Think salmon, fresh tuna, sardines and mackeral — these are the best dietary source of omega-3 fatty acids, which have proven anti-inflammatory benefits and may be beneficial in inflammatory conditions.  Aim to include 2-3 serves per week.


Shellfish, particularly oysters are a fab source of zinc, which plays an important role in the growth and repair of skin cells. Research shows adequate zinc levels are important for managing rosacea.  


They’re an excellent source of healthy fats, fibre and zinc, which are important for healthy skin and reducing inflammation.  Think hemp seeds, pumpkin seeds and sesame seeds.  Use them as a salad/yoghurt/soup topper, in seeded bars/bites, wholegrain bread and seeded crackers.

Colourful veggies

Due to the antioxidant, fibre and prebiotic content, colourful veggies promote good gut health.  Research shows including more than 30 different plant foods per week is ideal for optimal gut health, which is associated with better rosacea management.  The more colourful your plate the better.

If you wanna chat to someone who gets it when it comes to flare-ups, Amanda is your girl. You can follow her on Instagram via @amanda_smith_dietitian

PS. If you want to learn more about Verde, click here.