For years, I didn’t realise that my rosacea and gut health could be connected. I remember one of the first times was when until a fellow reflexology peer mentioned that probiotics had helped her rosacea that I started exploring this link. What I discovered through my own journey surprised me: the gut plays a significant role in our overall wellbeing, and for some of us, addressing gut health can influence our skin. This post isn’t about having all the answers or claiming that gut health is the only factor in rosacea, but about sharing what I’ve learned through my own experience of exploring gluten sensitivity, stomach acid levels, probiotics, and the autoimmune protocol, to help treat my rosacea naturally.

Before we dive in, if you’re currently dealing with a rosacea flare or feeling overwhelmed by your rosacea, you might find my Rosacea Support Essentials bundle helpful, it includes immediate access to emotional and practical support for challenging skin moments and beyond. 

Key Takeaways

• The gut-skin connection in rosacea isn’t just wellness theory but increasingly backed by research. Your gut houses trillions of bacteria that influence everything from your immune system to inflammation, and when gut function is compromised through low stomach acid, imbalanced bacteria, or inflammation, it can manifest in unexpected places including your skin.

• Exploring the rosacea gut health connection often reveals multiple interconnected factors rather than one simple cause. Gluten sensitivity, low stomach acid, depleted gut bacteria from antibiotics, and potential autoimmune links can all play a role, which is why addressing gut health often requires looking at the bigger picture rather than a single intervention.

• Small, manageable steps are just as valid as comprehensive approaches like the Autoimmune Protocol. Removing trigger foods like gluten, taking daily probiotics, or supporting stomach acid levels with apple cider vinegar can make meaningful differences without overwhelming you, and these smaller changes often naturally lead to deeper exploration when you’re ready.

• The Autoimmune Protocol diet can support gut healing and reduce inflammation, but timing matters enormously. What feels manageable at one stage of your rosacea journey might feel completely overwhelming at another, and there’s no requirement to tackle everything at once or follow someone else’s timeline.

• Professional guidance makes navigating gut health and rosacea significantly easier. Whether working with a healthcare provider, nutritionist, or someone with lived rosacea experience, having support to help you determine which approaches are right for you at this particular moment, and to keep you going through the process, makes a genuine difference to your journey.

How I Discovered the Rosacea Gut Health Connection

My journey into understanding the rosacea gut health connection didn’t start with a grand plan. It started with a conversation. I was studying reflexology, and a fellow peer who also had rosacea shared that probiotics had helped her. She’d discovered that supporting her gut health had made a difference to her skin, so she suggested I explore this avenue.

I knew the general concept that what happens in the gut can affect other aspects of our wellbeing, and I was aware of certain foods which trigger rosacea although I hadn’t made the complete gut-rosacea connection at this point. I also had some preconceptions which held me back initially, I thought probiotics were all dairy-based, and as someone who’s been dairy-free since childhood (and aware that dairy can trigger rosacea for some people), this seemed like a non-starter. Once I realised there were plenty of vegan and gluten-free probiotic options available, I decided to give it a go.

What unfolded over the coming years was a gradual piecing together of information: first removing gluten from my diet, then discovering I had low stomach acid, trying probiotics, and eventually exploring the autoimmune protocol. Each step built on the one before, and each added another piece to understanding how my gut health and rosacea might be connected.

What Does the Gut Actually Do?

I’m not a gut health expert, but here’s what I’ve come to understand: the gut does far more than just digest our food. It’s where we break down and absorb nutrients, and it houses trillions of bacteria, what’s called the gut microbiome. This gut microbiome influences everything from our immune system to inflammation in the body.

When the gut isn’t working as it should, whether that’s low stomach acid, imbalanced bacteria, or inflammation, it can show up in unexpected places, including our skin, which is the largest organ of the body. The connection between gut health and skin health isn’t just wellness theory; it’s something which is increasingly backed by research.

 

Gluten Sensitivity and Rosacea

About six months before I started taking probiotics, I had food intolerance testing done for reasons which weren’t directly related to my rosacea. At this point, I still held the idea that rosacea symptoms and flares were here to stay long-term. During that session, I discovered I’d developed a gluten sensitivity. The body works as a whole system, so even though I wasn’t having the testing specifically for my skin, it became clear that gluten could have been triggering my rosacea.

What Is Gluten and Where Is It Found?

Gluten is a protein found in certain grains. It’s what gives bread its chewy texture and helps baked goods hold their shape. For most people, gluten isn’t a problem, but for those with coeliac disease, gluten sensitivity, or intolerance, it can trigger inflammation and digestive issues.

Gluten is found in:

• Wheat
• Rye
• Barley
• Oats (though gluten-free oats are readily available)

On ingredient labels, you’ll see gluten in flour, bread, pasta, cereals, and many processed foods, even some beverages. The good news is that gluten-free ingredients and products have become much more accessible in recent years, making it easier to navigate if you’re exploring whether gluten affects your skin.

Why I Removed Gluten from My Diet

Once I knew I had a gluten sensitivity, removing gluten from my diet made sense. But understanding why I’d developed this sensitivity in the first place added another layer to the puzzle.

What I’ve learned from my allergy and nutritional therapist is, we’re seeing more food intolerances and sensitivities in our society, and there are a few reasons this might be happening. Many foods now contain higher quantities of gluten, yeast, and other ingredients than they used to, particularly in processed products like bread. At the same time, we’re dealing with more inflammation in our bodies due to stress, lifestyle factors, dietary choices, and processed foods.

I picture it like old-fashioned weighing scales which have tipped out of balance. On one side, we have more stress, more processed ingredients, and more triggers for inflammation. On the other side, our bodies are trying to cope with foods which contain higher levels of gluten, yeast, and dairy, along with heavily processed ingredients. The scales have tipped, and for some of us, that shows up as inflammatory conditions like rosacea.

Removing gluten and exploring how stress affects rosacea were ways of trying to rebalance those scales for myself. The key differences I noticed from removing gluten from my diet were that I felt less bloated, more energised and noticed less rosacea flare-ups.

 

Low Stomach Acid and Rosacea

During the same food allergy testing session where I discovered my gluten sensitivity, I also found out I had low stomach acid or hydrochloric acid (HCL). This was significant because stomach acid is essential for breaking down and processing proteins effectively. Without adequate stomach acid, my body wasn’t able to digest food properly.

To support this, I started taking apple cider vinegar. This was another piece of the puzzle showing that my gut wasn’t functioning as effectively as it could be. When you’re trying to understand rosacea and gut health, it’s rarely just one thing, it’s often multiple factors working together (or not working together, as the case may be).

If you’re exploring whether stomach acid levels might be relevant for you, this is definitely something to discuss with a healthcare provider or nutritionist who can test and advise appropriately.

 

Probiotics for Rosacea and Gut Health

Why Probiotics Made Sense for Me

By the time I started exploring probiotics, I’d already removed gluten from my diet and discovered my low stomach acid. The idea of adding probiotics made sense for a specific reason: I’d had three courses of antibiotics in under five months for general illnesses like tonsillitis. About a year or so after those antibiotics, I developed rosacea.

I can’t say definitively that the antibiotics triggered my rosacea, there was also stress and other factors happening in my life at that time, but it made sense that, at the very least, I needed to replenish the good bacteria in my gut. Antibiotics don’t discriminate; they wipe out harmful bacteria along with the beneficial bacteria our gut needs to function well.

Once I got past my initial misconception about probiotics being dairy-based and found vegan options, it felt like a logical step to try supporting my gut health this way. And I found them incredibly beneficial and noticed that they made a difference to my gut, and my skin health and rosacea symptoms improved as a result.

Choosing Probiotics

When it came to choosing probiotics, I received advice from an alternative medicine practitioner which helped how I approached the buying process. It’s not necessarily about choosing the probiotic with the highest number of billions of live bacteria. What matters more are the strain(s) of live cultures which make up the probiotic.

Different strains support different parts of the digestive system, some help more with the upper digestive tract, whilst others support the lower digestive tract. I’m not an expert on this, but understanding which strains matter helped me make more informed choices.

If you’re considering probiotics, it’s worth talking through your options with a health provider or nutritionist (I did). Some probiotic companies also offer free consultations with nutritional experts, which can be helpful when you’re trying to work out what might be right for you.

The same applies to any of the approaches I mention in this post. If you’d like to talk through your rosacea options with someone who has both lived experience and holistic training, I offer one-to-one sessions where we can explore what feels right for you.

 

Is Rosacea Linked to Autoimmune Disease?

How I Found the Autoimmune Connection

About a year after starting probiotics, I found myself deep in research mode. I can’t even tell you exactly how I ended up down this particular ‘rabbit warren’, I was just researching, researching, researching and I came across information suggesting that rosacea could be a sign of an underlying autoimmune condition.

Full disclosure: I did not go diagnosing myself with any autoimmune conditions. I looked at the information with a broad mindset, understanding there was a loose concept there which could be applicable to me. I also came across research linking coeliac disease and rosacea, which added another layer to consider given my gluten sensitivity.

During this research phase, I also encountered terms and phrases like leaky gut and rosacea connected to SIBO (small intestinal bacterial overgrowth). All of these concepts relate to gut health and inflammation, and whilst I didn’t have formal diagnoses for any of them, they helped me understand the broader picture of what might be happening in my body.

At the time, we were in the middle of lockdown, and functional medicine practitioners had waiting lists stretching months ahead. So, I ended up being my own advocate, which wasn’t easy, being both the client and the therapist at the same time rarely is, but I did it although don’t necessarily recommend it.

What Is the Autoimmune Protocol Diet

The Autoimmune Protocol Diet, often called AIP, is an elimination diet designed to reduce inflammation and support gut healing. It’s particularly used by people exploring whether autoimmune conditions or chronic inflammatory conditions might be connected to their diet and gut health.

The protocol works in two phases. During the elimination phase, you remove foods that commonly trigger inflammation or immune responses. This includes:

• Grains (including gluten-free grains)
• Legumes
• Dairy
• Eggs
• Nightshade vegetables (like tomatoes, peppers, and aubergines)
• Nuts
• Seeds
• Processed foods

It sounds like a lot, and it is, but the focus shifts to what you can eat:

• Nutrient-dense foods like quality meats, fish
• Plenty of vegetables (outside the nightshade family)
• Healthy fats
• Fruits
• Baked goods made with grain and gluten free flours

The elimination phase typically lasts 30 to 90 days, though this varies for each person. The goal during this time is to calm inflammation in the body and give the gut a chance to heal. After the elimination phase comes the reintroduction phase, where you systematically test eliminated foods one at a time to see how your body responds. This helps you identify which foods, if any, might be triggers for you specifically.

For me, the aim was eating nutrient-dense foods which would help heal my gut whilst eliminating processed and inflammatory foods. I also took natural dietary supplements during this time, though I can’t advise or suggest specific ones for others, that’s something to discuss with a healthcare provider.

The entire focus of this phase was healing the gut, creating an environment where my digestive system could function optimally and inflammation could reduce from the inside out.

Why I Tried AIP Five Years into My Rosacea Journey

This is important: the autoimmune protocol wouldn’t have been right for me at the beginning of my rosacea journey. It would have been too overwhelming and too much to process on top of everything else happening in my life at that time.

I came across AIP five years into my journey with rosacea. By that point, I was ready for a bigger commitment. I had nothing to lose, so I gave it a go.

Timing matters when it comes to exploring approaches like this. What feels manageable and right at one stage of your journey might feel completely overwhelming at another. There’s no rush, and there’s no requirement to do everything at once.

This is where having someone to talk through your options with can be invaluable, whether that’s a healthcare provider, a nutritionist, or someone with lived rosacea experience who can help you work out if an approach like AIP is right for you at this particular moment or in the future. Having support to keep you going and help you navigate the process makes a real difference. Who knows, maybe I could have reached where I am now sooner if I’d had more lived rosacea experience and knowledge supporting me along the way.

 

Starting Small with Gut Health and Rosacea

If there’s one thing I want you to take away from this post, it’s that exploring the connection between gut health and rosacea doesn’t have to be an all-or-nothing approach. Small steps count.

For me, those small steps looked like:

• Removing gluten from my diet
• Taking one probiotic each day before breakfast
• Using apple cider vinegar to support stomach acid levels

Small steps also apply to how you care for yourself emotionally during this journey. If you’re looking for gentle support for challenging skin moments, I’ve created resources specifically for this.

These weren’t dramatic overhauls. They were manageable changes I could incorporate into my life without feeling overwhelmed.

Looking back, I can see how each step (unintentionally) lead to the next. Understanding my gluten sensitivity helped me see food differently. Addressing stomach acid and taking probiotics supported my gut’s basic functioning. And by the time I discovered AIP, I had enough knowledge, experience and capacity to approach this part of my journey.

Your starting point will be different from mine, and that’s exactly as it should be. What resonates with you now might be different from what resonates six months or two years from now. Different approaches make sense at different stages of your journey, so if something in this post doesn’t feel right for you at the moment, that’s completely valid. Bookmark it, pin it on Pinterest, and come back to it when the timing feels better.

If you take just one thread of an idea from this conversation, then this post has been worthwhile. It really does depend on where you are in your journey and what feels manageable for you right now.

 

Rosacea Resources Which Helped Me

During my research journey, these experts and resources helped me understand the connection between gut health, inflammation, and autoimmune conditions:

For understanding functional medicine approaches:

• Dr Will Cole – In particular his work on inflammation and his book: The Inflammation Spectrum
• Dr Michael Ruscio – Particularly his insights on gut health and his book: Healthy Gut, Healthy You
• Dr Chris Kresser – functional medicine perspective on autoimmune protocol

For practical AIP guidance:

• Mickey Trescott / Autoimmune Wellness – accessible information on implementing the autoimmune protocol plus she has some really great cookbooks. I started with: The Autoimmune Paleo Cookbook

Podcasts that shaped my understanding:

• The Dr Hyman Show – Treating Adult Acne & Rosacea From The Inside Out
• Felix Helix – Auto-Immune Skin Conditions

I can see that there are more podcasts, articles and resources available now, so if you have listened to any other episodes or read any articles, I’d love to hear your thoughts and recommendations.

Please note: I’m sharing what helped me learn, not making specific recommendations. Always explore resources that resonate with you and consult your healthcare provider about your individual situation.

 

Conclusion and Disclaimer

Everything I’ve shared in this post comes from my own personal experience of exploring the connection between rosacea and gut health for over more than a decade. I’m not a doctor or nutritionist, I’m a clinical aromatherapist and reflexologist who’s lived with rosacea and researched extensively to understand my own skin.

Before taking any supplements or making significant changes to your diet, please talk to a healthcare provider who can give you personalised advice based on your individual circumstances.

What I’ve learned through my journey is that having support matters. Whether that’s a healthcare professional, a nutritionist, or someone who understands what it’s like to navigate rosacea whilst trying to make sense of conflicting information, having people who empower you to keep going makes all the difference.

 

Would you like support on your rosacea journey?

If exploring the gut-rosacea connection feels like a lot to navigate alone, you don’t have to figure it out by yourself. I offer one-to-one online sessions where we can work through what approaches might suit you, at your pace. Find out more >

 

FAQs

Can stomach problems cause facial redness?

Yes, digestive issues can show up on your skin. When your gut isn’t functioning well, whether that’s low stomach acid, imbalanced bacteria, or inflammation, it can trigger skin reactions including persistent facial redness. The gut influences your immune system and inflammation levels throughout your body, and your skin often reflects what’s happening internally.

Is rosacea linked to gut health?

Research increasingly supports the gut-skin connection for rosacea. Your gut houses trillions of bacteria that influence inflammation and immune function throughout your body. When gut health is compromised through low stomach acid, bacterial imbalance, or inflammation, it can manifest as skin conditions. Many people find that addressing gut health alongside other approaches helps improve their rosacea symptoms.

Does gluten affect rosacea?

Gluten can trigger rosacea for some people, particularly those with gluten sensitivity or intolerance. Gluten is a protein found in wheat, rye, barley, and regular oats that can cause inflammation and digestive issues in sensitive individuals. Research links coeliac disease and rosacea, and many people notice improvements in their skin after removing gluten from their diet.

Can probiotics help rosacea?

Probiotics can help rosacea by supporting gut health and replenishing beneficial bacteria. This is particularly relevant if you’ve taken antibiotics, which wipe out good bacteria alongside harmful ones. Different probiotic strains support different parts of your digestive system, so choosing the right strain matters more than simply selecting the highest bacterial count. It’s worth consulting a nutritionist about options.

Why does rosacea treatment start in the stomach?

Rosacea often connects to gut function because your digestive system influences inflammation, immune responses, and nutrient absorption throughout your body. Low stomach acid affects protein digestion, bacterial imbalances trigger inflammation, and food sensitivities create immune reactions that manifest on your skin. Addressing gut health tackles potential root causes rather than just managing surface symptoms.

Is rosacea linked to autoimmune disease?

Some research suggests connections between rosacea and autoimmune conditions, including links to coeliac disease and concepts like leaky gut or SIBO. However, this doesn’t mean everyone with rosacea has an autoimmune condition. The Autoimmune Protocol diet helps some people reduce inflammation and identify food triggers, but it’s an intensive approach best explored with professional guidance when you’re ready.