Seasonal Allergies Affecting You? See Our Suggestions

One in four adults in the US have seasonal allergies - keep reading to find our tips for foods, spices, and lifestyle changes that can help minimize symptoms.

Happy Wednesday - today, we are taking a look at seasonal allergies, which affect an estimated 80 million people in the United States alone. While over-the-counter drugs and other traditional methods can help, this week, we’re sharing some other, more integrative suggestions.

Read on for the foods that may help reduce the severity of seasonal allergy symptoms, as well as additional recommendations to minimize allergies, and a helpful recipe to test out.

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Why Can Food Help With Allergies?

Seasonal allergies are driven by an overactive immune response to pollen, which triggers a histamine release, inflammation and symptoms like congestion, itchy eyes, and sneezing.

Certain foods may help by supporting the immune system, calming inflammation, and, in some cases, acting as natural antihistamines. Some foods can also support gut health, which is closely tied to immunity.

What Foods Can You Try For Allergies?

The following may help minimize seasonal allergies.

1. Foods rich in quercetin (a natural antihistamine). Quercetin is a plant compound that can help stabilize mast cells, which release histamine. Quercetin may reduce the amount of histamine your body releases, which can ease symptoms like sneezing and itching.

• Apples

• Onions (especially red onions)

• Berries

• Kale

• Broccoli

2. Vitamin C-rich foods. Vitamin C acts as a natural antihistamine and supports immune balance. Foods rich in vitamin C may help lower blood histamine levels and reduce inflammation.

• Citrus (oranges, lemons, limes)

• Bell peppers

• Strawberries

• Kiwi

• Tomatoes (nightshade bonus)

3. Omega-3-rich foods. Omega-3 fats help reduce inflammation in the body, and foods rich in omega-3s may help reduce airway inflammation and support a more balanced immune response.

• Salmon, sardines, mackerel

• Walnuts

• Chia seeds

• Flaxseeds

4. Probiotic-rich foods (for gut health support). Supporting a healthy gut microbiome, which plays a major role in immune regulation, is important as well: a healthier gut can lead to a more balanced immune response, potentially reducing allergy sensitivity over time.

• Yogurt with live cultures

• Kefir

• Sauerkraut

• Kimchi

• Miso

5. Anti-inflammatory herbs and spices. They help reduce inflammation and support immune function by helping calm inflammatory pathways involved in allergic reactions.

• Turmeric

• Ginger

• Garlic

6. Hydrating, high-water foods. These help thin mucus and support hydration, which can ease congestion and support sinus drainage.

• Cucumbers

• Celery

• Watermelon

• Soups and broths

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Foods to Be Mindful Of

Some of these foods may worsen symptoms in certain people, especially during allergy season:

• Alcohol, as it can increase histamine

• Highly processed foods, which can increase inflammation

• Dairy, which may thicken mucus for some people, though not universally

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