Common Triggers and Smart Swaps
Here are some common rosacea triggers, along with what you can eat or drink instead.
Swap Wine for Sparkling Water
Alcohol, especially red wine, can make your blood vessels widen and cause inflammation that triggers rosacea symptoms, says Tanya Kormeili, MD, a dermatologist in private practice in Santa Monica, California.
Replace alcohol with sparkling water, and add lemon, lime, or another favorite flavor, says Dilley, who also recommends alcohol-free mocktails, wine, or beer. Keep in mind that some of these replacements still have a small amount of alcohol plus a lot of added sugar, so drink them in moderation.
Swap Hot Coffee for Iced Coffee
When you drink a hot beverage, the heat widens your blood vessels and causes facial flushing, which can trigger rosacea, says Geeta Yadav, MD, a dermatologist in private practice in Toronto.
“Swap [these] for room temperature or chilled beverages such as iced coffees or teas instead of the hot versions,” says Dilley. Whether hot or cold, it’s recommended that you consume no more than 400 milligrams (mg) of caffeine per day — about two to three 12-ounce cups of coffee.
Swap Hot Spices for Turmeric or Cumin
Spicy foods activate nerves that act like heat sensors in your face, says Dilley.
In response, your body widens your blood vessels, which can trigger facial flushing and rosacea flares, she says.
Swap fiery spices for herbs like basil, oregano, parsley, and mild cumin, says Dr. Yadav. Dilley also recommends trying lemon zest or garlic for added flavor without the spice.
Swap Fried Chicken for Salmon
Fried foods can boost inflammation, which may make rosacea worse.
Turn in your fried favorites and try baked or grilled lean proteins, like salmon or mackerel, says Yadav. If you have a fish or shellfish allergy, you can focus on lean poultry like baked or roasted chicken.
Swap Parmesan for Mozzarella
Aged cheeses like Parmesan have a chemical called histamine, which widens your blood vessels and can make your skin more sensitive.
Exchange these cheeses for ricotta or mozzarella, which don’t contain histamine, says Yadav. Cheese can also contain a lot of saturated fat and sodium, so limit how much you eat each day.
Swap Oranges for Berries
Citrus fruits like oranges contain a chemical called cinnamaldehyde, which can widen your blood vessels and trigger flushing, says Dilley.
Swap out citrus fruits with other options like berries or melon, says Yadav.
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