The Role of Diet in Reducing Redness: Exploring Foods That Can Help Manage Redness & Rosacea

Diet plays a big role in your overall skin health, and for those dealing with redness and rosacea, specific food choices can significantly impact your flare-ups. Looking into how certain foods trigger or alleviate redness provides insights into crafting a redness/rosacea-friendly diet plan.

Foods That May Trigger Redness:

  1. Spicy Foods: Common culprits in triggering redness and rosacea flare-ups, particularly foods containing chilli, cayenne, or hot spices.

  2. Alcohol: Known to dilate blood vessels, leading to increased redness and flushing in individuals with rosacea.

  3. Histamine-Rich Foods: Aged cheese, fermented foods, and certain seafood contain histamines, potentially prompting redness in sensitive individuals.

  4. High-Glycemic Index Foods: Refined carbohydrates and sugary items might exacerbate inflammation and redness.

Foods That May Alleviate Redness:

  1. Anti-Inflammatory Foods: Incorporating foods rich in omega-3 fatty acids (salmon, walnuts), antioxidants (berries, leafy greens), and turmeric might help reduce inflammation and redness.

  2. Hydrating Foods: Opt for water-rich foods like cucumbers, watermelon, and celery to maintain skin hydration.

  3. Probiotic-Rich Foods: Yogurt, kefir, or fermented foods could potentially benefit skin health by promoting gut health, linked to skin condition improvement.

  4. Green Tea: Known for its anti-inflammatory properties, green tea might help soothe redness and calm irritated skin.

On top of drinking green tea, our Green Tea Infused Hydrating Moisturiser is incredible for soothing redness and inflammation. Our Green Tea Infused Hydrating Moisturiser is honestly one of our team favourites - we’re so beyond impressed each time we apply this holy grail.


Crafting a Redness/Rosacea-Friendly Diet Plan:

  • Balanced Meals: Focus on a balanced diet comprising whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables.

  • Hydration: Ensure adequate water intake throughout the day to keep the skin hydrated.

  • Mindful Eating: Be attentive to personal triggers; maintain a food diary to track potential culprits and reactions.

  • Meal Plan Example:

    • Breakfast: Oatmeal with berries and a sprinkle of chia seeds.
    • Lunch: Grilled salmon with quinoa and a mixed green salad.
    • Snack: Greek yogurt with almonds.
    • Dinner: Stir-fried vegetables with tofu and brown rice.

While diet alone might not entirely eliminate redness or rosacea, adopting a redness/rosacea-friendly diet plan can complement skincare routines and aid in managing symptoms. Our team of skin specialists are available on live chat from 7AM - Midnight (Sydney time) 7 days per week if you would like to speak to us about certain food groups that would be beneficial to include in your diet to reduce inflammation.

By being mindful of food choices and incorporating skin-friendly foods, it will help alleviate redness and support healthier skin from within.