Rosacea: Causes, Symptoms, and Natural Ways to Manage Flare-Ups

Rosacea isn’t just persistent blushing—it’s a chronic skin condition that causes redness, visible blood vessels, and small bumps.

The condition is driven by inflammation and an overactive immune response, often triggered by diet, environment, or stress. The good news is that understanding these triggers can help in managing rosacea symptoms naturally.

The four subtypes of rosacea

There are four types of rosacea, each with distinct symptoms, and it’s possible to experience more than one at the same time.

Flare-ups occur in cycles, with symptoms appearing for weeks or months before subsiding—only to return later.

Common symptoms of rosacea

Rosacea often affects the nose, cheeks, and forehead, causing:

Persistent redness and flushing

Visible blood vessels

Small, red bumps similar to acne

Burning or stinging sensations

Can diet and nutrition help manage rosacea?

Nutritional therapy can play a key role in managing rosacea by identifying and avoiding dietary triggers that worsen symptoms.

A personalised diet plan can help:
Reduce inflammation
Balance gut bacteria
Address nutrient deficiencies

What are the risks of developing Rosacea?

Several factors are thought to increase the risk of developing this condition:

Genetics:

Rosacea tends to run in families, suggesting that it may have a genetic component.

Age:

Rosacea is more common in people over the age of 30, although it can occur at any age.

Skin type:

People with fair skin and a tendency to blush easily may be at a higher risk of developing rosacea.

Environmental factors:

Exposure to sunlight, extreme temperatures, and certain foods or drinks (such as spicy foods, alcohol, and hot beverages) may trigger or worsen rosacea symptoms.

Medical conditions:

Certain medical conditions, such as gastrointestinal disorders, autoimmune diseases, and cardiovascular disease, may be associated with an increased risk of rosacea.

How does Rosacea present?

Rosacea is a complex skin condition that can present in different ways depending on the subtype. Here are some of the key symptoms of each common subtype[i]:

Erythematotelangiectatic Rosacea (ETR):

Flushing and redness in the center of the face

Visible broken blood vessels

Swollen and sensitive skin

Stinging and burning sensation in the skin

Dry, rough, and scaly skin

Papulopustular Rosacea (also called Acne Rosacea):

Acne-like breakouts and very red skin

Oily and sensitive skin

Visible broken blood vessels

Raised patches of skin

Phymatous Rosacea (also called Thickening Rosacea):

Bumpy and thick skin texture

Thick skin on the nose, chin, forehead, cheeks, and ears

Large pores

Visible broken blood vessels

What’s happening on the skin in Rosacea?

How rosacea affects the skin microbiome

In rosacea, the skin’s microbiome becomes unbalanced. Tiny mites called Demodex folliculorum multiply, triggering an immune response that leads to irritation.

At the same time, harmful bacteria like Bacillus oleronius and Staphylococcus epidermidis contribute to inflammation, while levels of beneficial C. acnes decline with age.

Why rosacea causes redness and irritation

People with rosacea produce higher amounts of inflammatory proteins like cathelicidin, which worsens redness and sensitivity. This overactive immune response makes the skin more reactive to common triggers.

Common triggers that worsen rosacea

Certain foods and drinks can aggravate symptoms, including:

• Spicy foods
• Alcohol
• Caffeine
• Cinnamaldehyde-containing foods (such as cinnamon, tomatoes, and chocolate)

Avoiding these triggers can help manage flare-ups and reduce inflammation.

Why gut health matters in Rosacea:

Your gut and skin are closely connected, and gut imbalances can play a big role in rosacea. Research shows that people with rosacea are more likely to experience:

• Irritable bowel syndrome (IBS)
• Small intestinal bacterial overgrowth (SIBO)
• Helicobacter pylori (H. pylori) infection

SIBO’s special role

In rosacea, bacterial overgrowth in the small intestine can weaken the gut lining, allowing inflammatory compounds to escape into the bloodstream.

Supporting gut health with probiotics, prebiotics, and an anti-inflammatory diet can make a big difference in calming rosacea and restoring balance.

Diet and supplement advice for Rosacea

1. Eat an antioxidant rich diet: A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce inflammation and support the health of detoxification system.

2. Avoid trigger foods: Certain foods can trigger rosacea flare-ups, so it's important to identify and avoid your personal trigger foods [ii] [iii].

3. Consider anti-inflammatory foods: These include fatty fish (such as salmon), nuts, seeds, olive oil, and leafy greens[iv].

4. Reduce foods that are rich in niacin, such as poultry, tuna, peanuts, and crustaceans: as they can activate Langerhans cells in the skin, leading to increased redness, inflammation, and pain.

5. Stay hydrated: Drinking plenty of water can help keep your detoxification system working optimally and reduce the risk of flare-ups[v].

Consider food allergies:

Some people with rosacea may have food allergies or sensitivities that can trigger symptoms. Speak to us today about getting tested for food allergies or sensitivities[vi].

Read more about functional testing for allergies in these options:

Food Sensitivity Test (Dietary Antigen Test)

Gluten sensitivity test: (Gluten sensitivity has been heavily linked to rosacea, especially in its most severe forms[vii]).

Recommended dietary supplements for Rosacea

Glow: Glow combines probiotics (10 billion CFUs) with skin nourishing ingredients like MSM, hyaluronic acid, flaxseed powder, biotin, and butterfly pea flower Try: YourGut Glow

Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and may help reduce redness and inflammation associated with rosacea [viii]. Try: Bare Biology Life & Soul Omega 3 Fish Oil Liquid (150ml).

Vitamin D: A review and meta-analysis study of 11 studies found that individuals with rosacea were more likely to have vitamin D deficiency than those without rosacea[ix]. Try: Pure Encapsulations Liquid Vitamin D3 (1000IU per drop).

Probiotics: Try Viridian Synerbio Daily Probiotic or Glow (60 Caps)

Zinc: Research investigated the serum zinc levels in individuals with rosacea and found that they were significantly lower than in individuals without rosacea[xi]. Try: Viridian Balanced Zinc Complex.

More top picks for Rosacea:

The Organic Pharmacy Rosacea Tincture 50ml: Reduce inflammation and calm the skin with this anti-inflammatory combination of herbs: Nettle, Red Clover, Milk Thistle, Bilberry and Dang Gui[xii].


Osi Calcium Montmorillonite Clay Mask (120g): 100% montmorillonite clay to make clay masks at home. Traditionally used for centuries to rejuvenate and purify skin.

Aqua Oleum Rose Water Spray (100ml): 100% pure & natural alcohol-free flower water with a soft floral fragrance. A refreshing & fragrant floral aqua spray for face & body.

Dr. Hauschka Rose Day Cream (30ml): This face cream provides strength and harmony, making it also suitable for sensitive skin or skin prone to redness.

Oskia Rest Day Cleansing Milk (150ml): This comforting, hydrating cleansing milk gently removes impurities and makeup while supporting the skin’s barrier function.

Lifestyle advice for Rosacea

Avoid products that contain the following. These ingredients may irritate your symptoms:

* alcohol

* menthol

* witch hazel

* exfoliating agents

Identify and avoid triggers: Keep a diary of your activities and symptoms.

Protect your skin: Use a broad-spectrum sunscreen with an SPF of 30 or higher.

Follow a gentle skincare routine: Use gentle, non-irritating skincare products.

Manage stress: Stress can trigger rosacea flare-ups, so try to manage stress through relaxation techniques.

Avoid hot baths and saunas: Hot water can aggravate rosacea symptoms.

Stay hydrated: Drink plenty of water to keep your skin hydrated and reduce the risk of flare-ups[xiii].

Be gentle with your skin: Avoid rubbing, scrubbing, or massaging your face too vigorously.

Seek medical treatment: If your symptoms are severe or persistent.