While medications can treat allergy symptoms, what you eat and drink might also relieve symptoms, such as a spoonful of honey to soothe a scratchy throat. Some foods can even help support the immune system to lower inflammation.
1. Ginger
Ginger is a spice often used for medicinal purposes. Some research suggests it has antioxidant and anti-inflammatory properties. In animal studies, ginger helped suppress certain inflammatory proteins in mice’s blood, resulting in fewer allergy symptoms.
Though no studies on humans have proven that ginger can effectively treat allergies, when eaten sparingly it tends to not cause harm and can add flavor to dishes. Add ginger to stir-fry recipes, soups, smoothies, sauces, or teas.
2. Local Honey
Local honey contains small amounts of pollen sourced from bees within close proximity to where it is sold. Consuming local honey may help you build a resistance to the pollen you’re allergic to. However, there is little evidence to support this claim.
Still, honey contains vitamins and antioxidants that may benefit your health. Honey may also help soothe your sore throat and help calm a cough. You can purchase honey at your local farmers market.
3. Citrus Fruits
Citrus fruits, such as oranges, tangerines, lemons, and limes, contain a lot of vitamin C. Some research shows that vitamin C may help children with allergic rhinitis (hay fever) symptoms.
Vitamin C can also help shorten the duration of the common cold, although it does not decrease the risk of getting a cold. You can enjoy citrus fruits as a snack or add them to a fruit salad, smoothie, or juice.
4. Onions
Onions contain quercetin, an antioxidant that acts like an antihistamine in the body. Antihistamines block histamine, a chemical released during an allergic reaction. For severe allergic reactions (anaphylaxis), epinephrine is required for treatment.
Research suggests quercetin can decrease histamine and improve allergy symptoms. Raw red onions have the highest levels of quercetin. You can easily add flavor to dishes by including onion.
5. Kiwi
Kiwifruit is loaded with vitamins and minerals. Like citrus fruits, kiwi is high in vitamin C, which may support a healthy immune system and ward off allergy symptoms. You can enjoy kiwi plain as a snack or add it to juices, smoothies, or fruit bowls. People with an allergy to kiwi should look for alternate sources of vitamin C.
6. Pineapple
Pineapple is a sweet fruit that contains an enzyme called bromelain. Research suggests that bromelain has anti-inflammatory properties and helps ease sore throats and clear sinuses. Some animal studies have found that the enzyme might also help with allergic asthma.
Pineapple is also a good source of vitamin C. It’s best to eat fresh pineapple instead of packaged or canned pineapple. While some people may benefit from the vitamin C and bromelain in pineapple, others have an allergy or intolerance to pineapple that makes eating it harmful. Those who experience adverse symptoms with pineapple should eat other foods with vitamin C.
7. Tomatoes
Tomatoes are packed with an antioxidant called lycopene, which may help fight inflammation. Less inflammation could lead to improved allergy and sinus symptoms. To get the highest concentration of lycopene, try to consume cooked tomatoes.
8. Salmon and Other Oily Fish
Salmon and other oily fish contain high omega-3 fatty acids, which have anti-inflammatory properties. Some research suggests higher intakes of omega-3s can lessen your risk of allergy and asthma symptoms. Experts recommend that most adults eat at least two servings of fish per week.
9. Kefir
Kefir is a fermented milk drink that’s similar to yogurt. It contains probiotics, which may help support your immune system by balancing the microbes such as bacteria in your gut microbiome (the communities of microbes in the digestive tract). Kefir contains more probiotics than yogurt. In animal studies, kefir has been shown to have anti-allergic effects. Add kefir to a smoothie or use it in a salad dressing.
10. Turmeric
Turmeric is a spice that contains curcumin, a powerful anti-inflammatory. An animal study found mice who took turmeric had an inhibited allergic response. Turmeric is a common ingredient in curry dishes. You can add turmeric to your favorite recipes, smoothies, soups, or teas.
Caution is warranted, however. Overly high doses of turmeric are not recommended and can be associated with significant side effects.
11. Green Tea
Green tea is a soothing drink high in antioxidants. Some research shows that compounds in green tea, called epigallocatechin gallate (EGCG), may have anti-allergic properties. Additionally, hot green tea could soothe a sore, dry throat due to allergies.
How to Minimize Allergy Severity With Diet
If you’d like to modify your diet to help your allergy symptoms, focus on eating foods rich in antioxidants, vitamins, omega-3 fatty acids, and probiotics. These compounds may support your immune system and lessen inflammation in your body. In general, your diet should also be healthy and well-balanced.
While these measures likely won’t eliminate the need for allergy medication, they may help you feel better.
Foods and Drinks to Avoid
Some foods and drinks promote inflammation and may exacerbate your allergy symptoms. You might want to avoid:
- Alcohol
- Fried foods
- High-fat foods, like butter
- Processed meat, like hot dogs
- Refined carbohydrates, like white bread, cookies, or pastries
- Sugar-sweetened beverages, like soda
Summary
There are many over-the-counter (OTC) and prescription medicines to help ease your seasonal allergy discomfort. However, a diet high in foods that lower inflammation and support your immune system, such as ginger, citrus fruits, honey, kiwi, and salmon, may also help you feel better.
While eating certain foods may be beneficial, changing your diet alone isn’t likely to replace standard medical care. Talking to a healthcare provider before starting any new eating plan is a good idea.
12 Foods to Help Alleviate Allergy Symptoms
Allergies can significantly impact quality of life, leading many individuals to seek treatment through medications. However, dietary choices may also play a role in reducing allergy symptoms, as certain foods can help support the immune system and lower inflammation. Here’s a look at twelve foods that may help alleviate allergy symptoms.
1. Ginger
Ginger has been recognized for its medicinal properties. Preliminary research suggests that its antioxidant and anti-inflammatory characteristics may help in alleviating allergy symptoms. Although human studies are lacking, incorporating ginger into your meals—such as stir-fries, soups, or teas—can provide flavor without significant adverse effects.
2. Local Honey
Local honey is said to contain trace amounts of pollen from nearby flowers, which might help build a resistance to local allergens. Though research on its effectiveness is limited, honey offers vitamins and antioxidants beneficial for health, along with soothing sore throats and coughs.
3. Citrus Fruits
Fruits like oranges, lemons, and limes are rich in vitamin C, which has been shown to help reduce symptoms in children suffering from allergic rhinitis. Including citrus fruits in your diet—whether as snacks or within smoothies and salads—can be a refreshing way to boost your vitamin C intake.
4. Onions
Onions are rich in quercetin, an antioxidant known for its antihistamine effects, which can block histamine release during allergic reactions. Eating raw red onions maximizes quercetin intake while adding flavor to various dishes.
5. Kiwi
This nutrient-dense fruit is another excellent source of vitamin C. Eating kiwi may help in maintaining a healthy immune system, which can alleviate allergy symptoms. Those allergic to kiwi should seek alternative vitamin C-rich foods.
6. Pineapple
Pineapple contains bromelain, an enzyme known for its potential anti-inflammatory effects. Research indicates that bromelain may assist in relieving symptoms associated with allergic asthma. Choose fresh pineapple for the best nutritional benefit, and avoid it if you experience allergic reactions.
7. Tomatoes
Full of lycopene—an antioxidant that may help mitigate inflammation—tomatoes can potentially enhance your immune response to allergens. For maximum benefit, consuming cooked tomatoes is recommended.
8. Salmon and Other Oily Fish
Rich in omega-3 fatty acids, salmon and other fatty fishes may offer anti-inflammatory benefits to those suffering from allergies. Dietary guidelines suggest adults should consume at least two servings of oily fish weekly for overall health.
9. Kefir
Kefir is a fermented dairy drink that contains probiotics, beneficial bacteria that support digestive and immune health. Some studies indicate it may help reduce allergic responses. Kefir can be enjoyed in smoothies or dressings for added health benefits.
10. Turmeric
Known for its potent anti-inflammatory properties, turmeric contains curcumin, which may inhibit allergic reactions. A common ingredient in many dishes, turmeric can be added to soups, smoothies, and various recipes, but it should be consumed in moderation to avoid side effects.
11. Green Tea
Green tea is known for its high antioxidant content. Compounds like epigallocatechin gallate (EGCG) in green tea may have anti-allergic properties. Enjoying hot green tea can also provide comfort for a sore throat often associated with allergies.
How to Use Diet to Mitigate Allergy Symptoms
To potentially alleviate allergy symptoms through diet, focus on foods rich in antioxidants, vitamins, omega-3 fatty acids, and probiotics. While dietary changes can improve immune function and reduce inflammation, they should complement, not replace, standard medical treatments for allergies.
Foods and Drinks to Limit
Some items can worsen allergy symptoms by promoting inflammation. Consider limiting the following:
- Alcohol
- Fried foods
- High-fat foods (e.g., butter)
- Processed meats (e.g., hot dogs)
- Refined carbohydrates (e.g., white bread)
- Sugar-sweetened beverages
Conclusion
While medications are often necessary for managing seasonal allergies, a diet enriched with foods like ginger, citrus fruits, honey, kiwi, and omega-3-rich fish may provide some relief. It is advisable to consult a healthcare professional before making significant dietary changes or if you’re considering integrating dietary strategies into your allergy management plan.
