Supporting Rosacea NATURALLY – A Naturopaths Guide

Every rosacea sufferer knows that there are certain triggers unique to them, that will cause their skin to flare-up. 
This is because rosacea is an extremely individual skin condition, and may have been caused by completely different factors to someone else. Therefore, each naturopathic treatment will be different according to the individual’s medical and personal history. However, there are a number of beneficial dietary and lifestyle factors that you can do each day to help support and manage the condition.

One of the first, and most important steps, is reducing inflammation in the body! as rosacea is an inflammatory skin condition.


Our environment plays a huge role in the initiation and progression of certain conditions, so reducing our exposure to certain chemicals and toxins in our environment can do wonders for our health by minimising inflammation.

Common environmental triggers that may aggravate rosacea:

  • Household Mold
  • Skin care products (face wash, moisturisers, makeup, fake tan etc.)
  • Cleaning products
  • Harsh weather environments – humidity, snow, wind & sunshine.
  • Tap water (fluoride, chlorine, pesticide residues etc.)


Diet is one the most important factors for any skin condition, and rosacea is no exception. Specific foods and drinks are common triggers for rosacea sufferers. Try to limit inflammatory foods, and increase consumption of anti-inflammatory and antioxidant rich whole-foods. 

Common foods and drinks that may cause rosacea flare-ups:

  • Caffeine
  • Alcohol – champagne, bourbon, vodka, red wine & beer.
  • Spicy foods
  • Wheat
  • Dairy
  • Processed vegetable oils
  • Refined sugars
  • Fried foods
  • Artificial sweeteners
  • Food preservatives and additives
  • Fruit juices and soft drinks
  • Hot drinks – coffee, hot chocolate, tea, hot cider etc.
  • And more!

Gut Health

Natural health practitioner’s, including myself, commonly express the involvement of the gut microbiome in client’s with rosacea, and there is a good reason why. Rosacea is thought to be triggered by an imbalance in the skin and gut microbiomes. These imbalances can be caused by constant exposure to inflammatory substances such as antibiotics, alcohol, medications, gluten, and more, which causes irritation to the gut lining and leads to inflammation throughout the body.

So what can we do to help heal our gut?

  • Eat more fibre (plant foods!) – fibre feeds our good gut bacteria
  • Reduce alcohol consumption
  • Drink filtered water
  • Take a probiotic, especially after any course of antibiotics!
  • Eliminate gluten and dairy if you know you are sensitive to them
  • Avoid processed foods
  • Reduce consumption of red and processed meats
  • Additional supplements that promote gut healing – digestive enzymes, aloe vera, slippery elm, glutamine, zinc and more!
Remember: Always speak to your personal naturopath or natural healthcare practitioner before taking any herbs or supplements! As they will know which herbs and supplements are best suited for you. 

Skin Care

The skin is our biggest organ and whatever we decide to put on it will absorb rapidly into our bloodstream. People who suffer from rosacea have extremely sensitive skin on their face and therefore need to choose their skin care products wisely. Try to use natural, organic and soothing/calming serums and cleansers to reduce redness and dryness. 

Some products that I have seen great results with include (this is not sponsored in any way):


Make-up commonly contains toxic chemicals such as lead, cadmium, Phthalates, PEGs (petroleum-based compounds), parabens and more! these chemicals can disrupt our hormones and wreak havoc on our skin. So just like our skin care products, our make-up should also be natural, preferably organic and mineral based. 

Mineral based make-up is usually the most gentle on the skin, and therefore perfect for rosacea sufferers:


Other additional lifestyle factors that can cause rosacea flare-ups include, but are not limited to:

  • Exercise
  • Medications
  • Saunas 
  • Generic sunscreen

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