Rosacea and Gluten: Is There a Connection?

Last Updated on February 25, 2025

While there’s still no definitive scientific proof that rosacea and gluten are connected, studies have found some interesting connections worth exploring.

Have you ever wondered if your rosacea is connected to gluten? For years, I struggled with rosacea—that persistent redness, the flare-ups, the frustration of covering it up, and the endless cycle of trying new medicated creams with little success. No matter what I did, my skin would still break out into those familiar patches of redness and irritation.

Then, something unexpected happened. As soon as I went gluten-free, my rosacea cleared up.

At first, I didn’t want to believe it was that simple. But every time I accidentally ate gluten—even just a little—the redness would return within hours. That was my first clue that gluten and rosacea were connected, at least for me.

So, is there a scientific link between gluten and rosacea, or is it just a coincidence?

What Is Rosacea? Understanding This Common Skin Condition

Rosacea is a chronic inflammatory skin condition that causes:
✔ Persistent redness (often on the cheeks, nose, forehead, and chin)
✔ Flushing and skin sensitivity
✔ Visible blood vessels
✔ Acne-like bumps (sometimes confused with regular breakouts)

Doctors don’t fully understand what causes rosacea, but common triggers include:

• Spicy foods, caffeine, alcohol, and heat
• Gut health issues and food sensitivities
• Stress and hormonal changes

For some, rosacea is just a skin issue, but others (like me) notice a connection between gut health, diet, and flare-ups. That’s where gluten comes in.

Rosacea and Gluten: What Does the Research Say?

While there’s still no definitive scientific proof that gluten causes rosacea, studies have found some interesting connections:

1. People with Celiac Disease Have Higher Rates of Rosacea

A 2021 study found that people with celiac disease are more likely to have rosacea than the general population. Researchers believe this may be because gluten triggers inflammation in sensitive individuals, and chronic inflammation can contribute to skin issues. Read the article about celiac and gluten sensitivity.

2. Gluten Can Increase Inflammation in the Body

Gluten is known to trigger an inflammatory response in people with celiac disease and gluten sensitivity. Since rosacea is an inflammatory condition, it makes sense that reducing overall inflammation—including from diet—might help.

3. Gluten May Affect Gut Health (Which Affects Skin Health)

There’s growing evidence that rosacea is linked to gut health. Many people with rosacea also have digestive issues, food intolerances, or gut inflammation.

• Leaky Gut Theory: Some research suggests that gluten can contribute to intestinal permeability (“leaky gut”), where small particles pass through the gut lining and trigger systemic inflammation—which could show up as skin flare-ups.
• Gut-Skin Axis: Studies show that conditions like SIBO (small intestinal bacterial overgrowth) and IBS (irritable bowel syndrome) are more common in people with rosacea. Since gluten can worsen gut health in some individuals, avoiding it may help calm skin inflammation.

My Personal Experience: How Going Gluten-Free Cleared My Rosacea

For years, I used a medicated cream that was supposed to help with rosacea, but nothing really worked long-term. The redness would flare up and fade, but never completely disappear.

Then I decided to try a gluten-free diet—not because of a medical diagnosis, but simply because I felt better when I didn’t eat gluten. I had no idea at the time that I had any kind of medical condition related to gluten, but I noticed almost immediately that my body felt lighter, my digestion improved, and—unexpectedly—my rosacea started to clear up.

✔ Within weeks, my rosacea was almost completely gone.
✔ No more chronic redness, no more random flare-ups.
✔ My skin looked clearer and calmer than it had in years.

At first, I thought it was just a coincidence. But then, every time I accidentally ate gluten (even in small amounts), the redness would return within hours. That was my ah-ha moment.

Years later, I took a genetic test and discovered that I carry one of the two celiac genes—and I am, in fact, celiac. It turns out that my body had been warning me all along. Now, if my rosacea flares up, I know I’ve had gluten somewhere.

Should You Try a Gluten-Free Diet for Rosacea?

If you have rosacea and haven’t considered a gluten-free diet, it might be worth trying—especially if:

• You also have digestive issues, bloating, or food sensitivities.
• You’ve noticed rosacea flare-ups after eating bread, pasta, or other gluten-containing foods.
• You have a family history of celiac disease or gluten intolerance.

How to Test if Gluten Affects Your Rosacea:

1. Go 100% gluten-free for at least 4-6 weeks. Gluten takes time to leave your system, so short trials won’t show full effects.
2. Track your skin’s progress. Take pictures to compare changes.
3. Keep a food diary. Track what you’re eating so you can trace what starts a flare-up.
4. Reintroduce gluten and observe. If your rosacea flares up again, it’s a sign that gluten might be a trigger.

Pro tip: Work with a doctor or nutritionist if you’re unsure how to eliminate gluten safely.

Other Diet & Lifestyle Tips for Managing Rosacea

While gluten was my personal trigger, rosacea is different for everyone. Here are other helpful diet and lifestyle changes that may help manage symptoms:

1. Eat an Anti-Inflammatory Diet

✔ Focus on: Leafy greens, fatty fish, berries, turmeric, and healthy fats like avocado.
✔ Avoid: Processed foods, refined sugars, and inflammatory oils.

2. Identify Other Food Triggers

Common rosacea food triggers include:

• Dairy
• Alcohol (especially red wine)
• Spicy foods
• Caffeine

3. Support Gut Health

• Try probiotics and fermented foods to balance gut bacteria.
• Drink plenty of water to help detoxify your system.

Final Thoughts: Is Gluten Causing Your Rosacea?

While science hasn’t 100% confirmed a direct link between gluten and rosacea, many people (including me!) find that cutting out gluten helps reduce flare-ups.

If you’re struggling with persistent rosacea and haven’t found relief through traditional treatments, a gluten-free trial might be worth trying.

The key is listening to your body. My skin tells me instantly when I’ve had gluten, and eliminating it has been a game-changer for my rosacea. If you’re experiencing something similar, trust your experience—even if it’s not in the textbooks yet!