The Rosacea Diet

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I have seen quite a few blogs about a rosacea diet. Rosacea Diet: A Simple Method to Control Rosacea was written a couple years ago by Brady Barrows. He is a rosacean who has authored other books. (April is Rosacea Awareness Month).

Many of these diets list foods to avoid and enjoy. Dealing with the redness caused by the inflammation (dilated blood vessels) is the most important.

We know spicy foods and hot beverages near the face cause flare-ups. And alcohol drinks should be avoided.

Rosacea Diet is a 30 day diet plan. According to the reviews we are told not to worry about fats, it contains no sugar and few carbs.

Like all diets, some found the book helpful while others did not. Some found it harder to stick with then they thought. Barrows also provides a website to answer questions.

We need to keep in mind triggers may vary one person to the next. There still is no cure. The results from treatments may vary. Research is still on-going (NRS).

We have learned quite a bit about triggers. This includes what we eat (diet) and possible food allergies.

It is suggested to keep a diet journal. Tracking results of food flare-ups may help narrow in on triggers.

We always need to keep nutritional needs in mind. It is always important to get our daily dietary requirements. At this time of COVID-19, this is especially true to boost our immune system. (Wearing a mask).

Keeping rosacea under control by avoiding food triggers gives us other choses. There are many other foods to enjoy. Or maybe, we will discover new foods to like. Be open and adventurous.


The “science of life” goes back centuries. We associate it with the country India and their way of life. It involves working towards a healthy lifestyle and correcting any imbalance. This is done through diet, exercise and emotional wellness (stress management).

Our balance is considered key to ayurvedic healing. It is taking a holistic approach to wellness. This is done to prevent an illness and disease. Some may say a more natural life using herbs and organic foods.

This lifestyle is based on having a routine, doing things in moderation and being in touch with our natural rhythms.

According to Ayurveda, I have an elevated “Pitta” (imbalance of this dosha). To pacify (balance) I would have to work on my diet among other areas.

It is advised to eat 4 small meals a day. Eating more cold, raw vegetables plus grains. Eating regular meals in a friendly surrounding.

Food qualities to look for; dry, mild, warm or cool and slightly heavy. I should be careful not to eat too many cold and heavy foods. This could upset digestion (agni).

Taste to look for include; sweet, bitter and astringent.

On the other hand, I should avoid:

Food qualities that are hot (as a rosacean I need to look out for spicy as well as temperatures), light and oily.

Taste that include pungent, salty and sour. No fried foods. Hot or pungent teas (I let beverages and food cool before bringing to my face. And adding ice to drinks is bad for agni).

I should avoid eating when I am angry, irritated (better to rest and calm the mind first) or in a hurry. As well as eating and having a heated conversation at the same time. Also skipping too many meals.

Having a pitta imbalance I should take care of my digestive fire. You probably have heard studies, that show connections between our gut and disorders (ex. Clean Diet). I can take care of agni with bitter foods, by exercising and using herbs and spices in cooking. These could include cloves, cardamom and mint.

Pacifying Pitta Diet

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It is recommended to eat what is in season.

Fruits – should be sweet and a bit astringent. Dry fruits can be eaten in small amounts but fresh is best. (Bananas, cranberries and green grapes (color important) are sour and heating so avoid). Red, purple and black grapes are good.

It is best to enjoy fruits and fruit juices alone for digestion purposes. Ideally 30 minutes before and at least an hour after other foods. This doesn’t include the fruits we usually take for vegetables such as; avocados, cucumbers or tomatoes. I consider these as a light meal.

Other sweet and cooling fruits may be sweet apples and sweet plums, dates, figs and raisins. Sweet berries and sweet cherries, (get it sweet? This is where knowing the brand comes in handy) coconut, (cooling) limes and pears.

variety of vegetables on display
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Vegetables – would be a bit sweet and either bitter, astringent or sometimes both. Raw vegetables are better to digest at mid-day as well as leafy green salads. (Avoiding spicy, heating, sharp or sour such as; garlic, radishes and onions). Hot peppers avoid and sweet peppers can be eaten. Other good veggies may be; cabbage, asparagus, broccoli, celery and green beans. (The latter two are also good for anxiety). Many green leafy vegetables are included.

I enjoy a large percent of these. I am not a vegetarian thou. Just saying.

Grains – that are cooling, sweet and dry. These are a large percent of the diet. (Avoiding heating such as buckwheat, corn and brown rice). Good grains such as; barley, oats, quinoa and basmati rice.

Grains have been harder for me to get used to. I grew up on potatoes and pasta. I have been eating a lot of steel cut oat cereal, apple or maple flavor. This is accepted well.

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Legumes – may need to be soaked and cooked well. They are usually astringent in taste. And there is a wide variety. You may want to flavor with plenty of cooling spices. (Avoid beans that are sour, oily and spicy). Enjoy black beans, chickpeas, kidney beans, lentils and pinto beans.

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Dairy – is usually cooling, nourishing and grounding. (Avoid sour, salty or heating such as; buttermilk, sour cream (sour right there) and kefir). Ice cream is good! (yeah) as well as cottage cheese. (Hard cheeses should be avoided (gorgonzola and parmesan) as well as store bought yogurt with possibly sour fruit).

I usually buy with fruit and yogurt is good for digestion. I have noticed some of these making me flare-up. I will try diluting these and watch the fruit I buy. Banyan suggest homemade yogurt.

Talking about digestion again, to avoid upset it is best not to drink milk with your meal. This includes cow’s milk, goat’s milk and sheep’s milk. Enjoy these either one hour before or after other foods.

On the other hand, almond or rice milks can be enjoyed with your meal if this is a problem for you.

closeup photo of four brown wooden spatulas with seds
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Nuts and Seeds – (can be very oily and heating so most are avoided such as; almonds with skin, cashews, peanuts, pecans and walnuts). Almonds can be enjoyed soaked and peeled, flax seeds, pumpkin seeds, sunflower seeds and coconut are good.

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Meats – (Red meats are to be avoided with most diets. And this is no exception. These are mostly oily, salty or heating such as; beef, dark chicken, dark turkey and pork).

Look for meats with a sweet taste and kind of dry such as; rabbit and venison. These are also mildly heating and cooling in nature. Others may be white chicken, white turkey (I said color is important) shrimp and fish that is freshwater.

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Oils – should be cooling and use a moderate amount. The best for pitta are sunflower, ghee, coconut oil and olive oil. It’s also important to buy organic because toxics have a tendency to collect in fats.

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Sweetener – Pitta is soothed by sweet taste (if you haven’t already figured this out). So most sweetener are good. A few are too heating or too processed (honey check labels, farmer’s market usually good choice). It is best to go for natural and avoid sugary taste such as; white sugar. Also all sweeteners should be used in moderation. So we don’t develop other conditions.

I have been using raw cane sugar for quite a while. Single packages can be purchased in small box at Audi or local grocer (social distancing please). Agave is good to use in hot tea for agni (avoid honey for this).

composition of spoonfuls with various spices for healthy food preparing
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Spices and Herbs – (Most contain heat by nature and should be avoided). However a few have cooling qualities such as; cilantro (fresh), coriander (seeds or powder), cardamom, fennel and mint help in calming heat.

Salt can be added to flavor and I have bought Himalayan rock (rose and white colored).

Teas – such as fennel, jasmine, liquorice (substitute agave instead of honey for agni), lavender and peppermint (floral teas).

Changing a Diet

*We should not drastically change our diet. If you have other health conditions it is best to check with your doctor first.*

Make little changes by introducing these to your usual diet.

  • Ghee – can be used as butter. Use a moderate amount.
  • Herbs – using fresh cilantro and mint to season, these are bitter and cooling.

Cardamom (green pods or powder) moderate amount, this is sweet, pungent and cooling.

  • Coconut milk or oil- which is also cooling (add coconut milk to smoothies or dry cereal).

And keep in mind our triggers may be different. You may be able to tolerate foods in the avoid list. This is why keeping a diet journal comes in handy. Tracking what causes your flare-ups may relieve some stress by avoiding these foods. As well as making you look and feel better.


This website is for informational purposes and not for diagnosis.

Please check with your doctor before adding supplements or changing your diet if you have a health condition.

If you have a health condition or concern, please consult your doctor.

Researching content:

Practical Ayuveda by Sivananda Yoga and Vedanta Center@2018 Penquin Randow House pgs 30-31, 78-79

Ayurveda Cooking for Beginners by Laura Plumb @2018 Rockridge Press pg 5 accessed 04/26/2020 accessed 04/26/2020 accessed 04/26/2020 accessed 04/26/2020

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1 thought on “The Rosacea Diet”

  1. Question; Are black beans good for rosacea?

    Diet really has to do with the individual and your triggers. This is why it’s a good idea to keep a food journal.

    Black beans are easy to digest. You don’t have to heat them, you can just toss with grains or a leafy salad. They are considered a super-food loaded with antioxidants and included in an anti-inflammatory diet. (Good for rosacea).

    They are high in fiber and protein. As nutrition value they contain; iron, phosphorus, calcium, magnesium, manganese, copper and zinc.

    If diary causes triggers for you this may be helpful. They aren’t as tasty so you may want to add spices. I like the Summer Seasoning blend in the Ayurveda book. It is coriander seeds, fennel seeds, dried mint, dried dill and ground turmeric. I put this on grains and meats. If you would like the recipe contact me. (Don’t tell anyone):)


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