Diet
Rosacea Diet: Foods to Avoid and a Simple 14-Day Test Plan
A gentle, structured way to identify food triggers without over-restriction.
Food triggers are real for many people with rosacea, but the list is not the same for everyone. The safest approach is a short, structured test rather than a long-term restrictive diet.
Common Food Triggers
- Alcohol, especially red wine
- Spicy foods
- Hot drinks
- Aged cheeses
- Fermented foods
Calming Foods to Prioritise
- Leafy greens
- Fatty fish
- Berries
- Nuts and seeds
- Hydrating foods like cucumber and melon
A Simple 14-Day Test Plan
Days 1 to 7:
- Remove one suspected trigger group
- Keep the rest of your diet consistent
- Log symptoms daily
Days 8 to 14:
- Reintroduce one item at a time
- Watch for changes in redness or flushing
Use a Food and Symptom Diary
The trigger diary makes this easy. Tracking both food and symptoms helps you find patterns faster and avoid guesswork. If flushing is your main issue, see the ETR rosacea guide and the rosacea symptoms guide.
If you want deeper insights, Nosacea connects diet, routines, and flare-ups in one place.