Hey Jess, I’m struggling with hay fever this year more than ever and have tried numerous antihistamines without much relief. I’m wondering if changing my diet would help, do you have any advice on this?

Many people look forward to summer mornings when the sun finally comes to say hello. However, for hay fever sufferers, these months can turn into a sneezing nightmare. Hay fever, also known as allergic rhinitis, is a widespread inflammatory condition caused by an allergic reaction to pollen that affects people globally.

Symptoms like sneezing, runny nose, and itchy eyes can put a damper on outdoor activities and picnics on the grass. While antihistamines are commonly used to manage hay fever symptoms, it’s also worth exploring how your diet can help with hay fever.

What is the role of inflammation in hay fever?

Hay fever occurs when the immune system mistakenly identifies pollen as a threat, triggering an inflammatory response. This inflammation leads to common symptoms, including sneezing, itching, and congestion. Certain foods have anti-inflammatory properties that may help to lessen the severity of these symptoms. While the impact of dietary changes can vary, consider incorporating these foods to make the most of your summer season with fewer disruptions.

Top foods to consider including in your diet for hay fever

Fatty fish

Salmon, mackerel, and sardines are high in omega-3- 3 fatty acids, which can help reduce inflammation and lessen the severity of hay fever symptoms.

Research shows that omega 3s, particularly EPA and DHA, help to produce anti-inflammatory compounds that can manage conditions like hay fever.

Citrus fruits

Rich in vitamin C, citrus fruits are known for their antioxidant properties (source here), which can help to lower histamine levels in the body, alleviating hayfever symptoms. Oranges, grapefruit, and lemons are excellent choices.

Garlic

Known for its anti-inflammatory properties, garlic contains quercetin, a flavonoid that helps to reduce histamine release, potentially easing allergic reactions.

Research suggests that incorporating quercetin-rich foods like garlic into your diet may complement traditional treatments and help prevent or ease hay fever.

Onions

Also contain quercetin, an antioxidant with antihistamine properties. Including more onions in your diet may help reduce the severity of hay fever symptoms.

Local honey

Often contains traces of pollen from the surrounding area. Although it may sound counterintuitive, consuming this pollen during the off-season could help your immune system adjust to high pollen counts later. Although the evidence is limited, some research suggests that eating honey can help reduce allergy symptoms.

Probiotic-rich foods

To support gut health and immune function, include foods like yogurt, kefir, sauerkraut, kimchi, and miso, rich in beneficial bacteria. Research suggests that incorporating probiotics into your diet may help ease allergy symptoms.

Incorporating some of the above foods into your diet may provide additional support alongside traditional treatments for hay fever. For practical steps, try washing your hair before bed, keep windows closed to keep the pollen out, and try out an air- purifier to reduce symptoms. Whilst dietary changes may be beneficial, consult a healthcare professional before making any drastic changes to your diet.

TL;DR

Diet can help with hay fever, though the evidence is mixed and results can vary. I’d love to say there’s a specific food that’s the answer, but unfortunately, it’s not that simple as everyone experiences it differently. Experimenting to find out what works for you could be worthwhile. Consuming anti-inflammatory foods like fatty fish and incorporating probiotic-rich foods such as yogurt, kefir, and sauerkraut may help reduce symptoms by supporting gut health and potentially improving the body’s response to allergens like pollen.

Words: Jess Stansfield RNutr, Huel Nutrition Team