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Modifying Your Diet May Help You Manage Spring Allergies

April 6, 2022
Written by
Team NutriSense
Brooke McKelvey
Reviewed by
Cheri B.
RD

The trees are blooming, the flowers are out, and the weather is finally warming up. That can mean just one delightful thing—spring is in the air! But while we enjoy warmer weather and longer days, some people may suddenly experience itchy eyes, blocked nasal passages, hives, and uncontrollable sniffles. This time of year is also rife with allergens like pollen, giving some people all the symptoms of seasonal allergies.

If you're one of the unlucky few who suffer from the springtime sniffles, you may be less than thrilled about the turn of the season. But while there may not be a cure for seasonal allergies, some treatments can help reduce and alleviate your symptoms. You can also do some things to help reduce your exposure to allergens. 

Before you resign yourself to a season of sniffles and sneezes, consider what you can do to help ease your symptoms. You can stock up on antihistamines, increase your intake of helpful supplements like magnesium and consult your doctor for more targeted allergy treatments.

And you can also consult a registered dietitian to modify your diet to make dietary changes to help you manage your allergic responses during spring. Take a look at why it matters and what foods you can add to your diet to ease your symptoms.

Why Your Diet Matters

cut up zucchini in a pan

Many people experience seasonal allergies throughout the year, especially in spring, because of all the pollen in the air. While over-the-counter medications can help, they're not always enough. Some allergy medications may interfere with other medicines you’re taking. Others can be rough on your stomach if taken over a long period.

Using your diet to help control your allergies is a great way to naturally ease and prevent symptoms without putting your body through the process of breaking down medications. So if you're looking for a more holistic approach to allergy relief, focusing on your diet is a great first step. There’s no one-size-fits-all when it comes to healthy diets, but certain foods may help tame seasonal allergies while others may make them worse for some.

Best Foods for Your Springtime Allergies

According to the Centers for Disease Control and Prevention (CDC), approximately 60 million Americans are affected by seasonal allergies every year. Symptoms can range from mild annoyances to downright debilitating ones.

Most people don’t consider that you can help treat your allergies by simply changing small things about your diet. Here are a few of the best foods to help your immune system deal with those pesky spring allergies:

Ginger

a plate of ginger

Ginger is a natural anti-inflammatory that may help reduce the symptoms of hay fever and other types of allergies. In addition, ginger can help boost your immune system, which can be helpful to treat allergies as well as prevent future attacks.

Recent studies have shown that ginger can be an effective anti-inflammatory phytochemical agent. It also contains antioxidative compounds, and both help reduce the symptoms of seasonal allergies. 

Local Honey and Bee Pollen

containers of honey

Bee pollen seems like an unusual treatment for seasonal allergies. Still, there is some scientific evidence to suggest it may help. It contains a variety of proteins, minerals, and vitamins that are antimicrobial, antimutagenic, antioxidant, and anti-inflammatory. All of them can help provide relief from allergy symptoms.

Bee pollen is also a natural antihistamine and can help relieve allergy symptoms. It's a safe and effective treatment that can be used with other therapies, such as prescription medications or over-the-counter remedies.

Local honey has been used to treat seasonal allergies for centuries. By consuming small amounts of locally-produced honey, you can build immunity to the pollen in your area.

Fatty Fish

cutting board with salmon andveggies

While many people think of fish as healthy food, fatty fish like salmon, sardines, and tuna are especially beneficial for those with seasonal allergies. The omega-3 fatty acids in these fish can help reduce inflammation and improve symptoms of seasonal allergies.

In addition, vitamin D in fatty fish can also play a role in allergy relief. And omega-3 fatty acids can also help to boost your immune system, making you less susceptible to developing some allergies. 

Onions

green onions and a bowl of rice

Onions are often used in home remedies for a variety of different illnesses. But did you know that eating onions can also help treat seasonal allergies?

Believe it or not, onions are especially effective at blocking histamines, which are the chemical substances responsible for many allergy symptoms. 

Citrus

a plate with cut up grapefruit

The next time you’re feeling under the weather due to seasonal allergies, reach for a juicy orange or grapefruit. They’re not a magic cure, but citrus fruits are one of nature's most effective remedies for seasonal allergies. They contain natural antihistamines, help reduce inflammation and fight off infection.

Citrus fruits are high in vitamin C, essential for a strong immune system, and a natural antihistamine. So it can help to relieve the sneezing, itching, and runny nose, which are some of the most common allergy symptoms.

Turmeric

someone mixing turmeric into a drink

Turmeric is a spice used in Indian cooking and Ayurvedic remedies for centuries. It has many health benefits, including fighting inflammation and improving brain function. A recent study even found that it can help reduce the risk of Alzheimer's disease

Recent studies have shown that turmeric can be an effective natural treatment for seasonal allergies. Curcumin, the active compound in turmeric, has anti-inflammatory properties that can help treat allergy symptoms. 

Tomatoes

an avocado and a bag of tomatoes

Tomatoes are not only nutritious food, but some believe that they also help to treat seasonal allergies because of their anti-inflammatory properties. Seasonal allergies are caused by allergens in the air, such as pollen. One popular method for treating seasonal allergies is to eat local tomatoes.

In addition, tomatoes are high in vitamin C, folate, and potassium, which help boost your immune system.

Berries

a jar of berries

If you're looking for a natural way to treat your allergies, consider eating berries. Berries are rich in antioxidants and anti-inflammatory compounds, which can help alleviate allergy symptoms. It's because berries contain quercetin, which is a natural antihistamine.

Allergic reactions release histamines, leading to symptoms like a runny nose, watery and itchy eyes. Quercetin can help to reduce these symptoms. So, start adding a handful of strawberries, blueberries, raspberries, or blackberries to your diet!

Eggs

plate with an egg sandwich

Eggs are a great source of protein and can help to improve your overall health. Additionally, eggs are a good food choice for those with allergies, as they are low in allergens. Studies have shown that eating eggs can help reduce the severity of allergy symptoms due to the vitamins they contain that help your body become healthier and stronger. Eggs are a good source of vitamin A and B vitamins, along with selenium and iodine. 

Additionally, one egg yolk contains approximately 40 IUs of vitamin D. Vitamin D is a key component in immune system function and strength. 

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.

When you join the program, our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

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Modifying Your Diet May Help You Manage Spring Allergies
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The Health Benefits of Winter Squash

A common ingredient in cozy winter recipes, winter squash is one of our favorite foods this time of year. Read on to learn more about how it can benefit your health.

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The NutriSense Holiday Gift Guide: Stocking Stuffers We Love
The NutriSense Holiday Gift Guide: Stocking Stuffers We Love

Haven't finished your holiday shopping yet? Pick from this list of NutriSense-approved holiday gifts to find some great last-minute stocking stuffers for everyone on your list!

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8
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The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love
The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love

Still haven't bought all your holiday gifts this year? Don't worry—there's still time to find the perfect gift for everyone on your list. Read our guide for some great ideas!

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9
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The Link Between Inflammation and Blood Glucose
The Link Between Inflammation and Blood Glucose

Learn more about inflammation, how it affects blood glucose levels and what you can do to prevent and manage it.

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9
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The Health Benefits of Adding Fermented Foods to Your Diet
The Health Benefits of Adding Fermented Foods to Your Diet

Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.

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9
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The Health Benefits of Potatoes, Yams, and Sweet Potatoes
The Health Benefits of Potatoes, Yams, and Sweet Potatoes

Potatoes, yams, and sweet potatoes are similar in usage, but pretty distinct in taste, texture, appearance, and even nutritional content! Read on to find out more about each one.

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The Health Benefits of Living With Pets
The Health Benefits of Living With Pets

Did you know that living with a pet can do more than just put a smile on your face? Read on to learn all the ways living with pets improves your wellbeing.

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7
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The Health Benefits of Cooking With Herbs and Spices
The Health Benefits of Cooking With Herbs and Spices

Herbs and spices are a great way to add flavor to dishes, and also have a range of health benefits. Learn more about a few of our favorites.

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12
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The Health Benefits of Beans
The Health Benefits of Beans

Learn about the health benefits of beans and how they can help you live a healthier, longer life.

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6
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The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?
The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?

Review our guide to metabolic diets to help get a better understanding of what they are and whether they might be right for you.

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The Foods and Traditions of Kwanzaa
The Foods and Traditions of Kwanzaa

Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa. 

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9
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The Blood Sugar and Joint Pain Connection
The Blood Sugar and Joint Pain Connection

Have you ever wondered how your glucose levels might be connected to joint pain? We'll take a deep dive into this connection and share tips for reducing pain.

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10
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The Best Diet for Non-Diabetic Hypoglycemia
The Best Diet for Non-Diabetic Hypoglycemia

This article explores hypoglycemia in non-diabetics, how to manage symptoms through diet, and the advantages of glucose monitoring.

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6
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The Effect of Aging on Your Blood Glucose Levels
The Effect of Aging on Your Blood Glucose Levels

Take a look at how aging can affect your blood glucose levels.

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9
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The Best Diet to Increase Your Vitamin D Levels
The Best Diet to Increase Your Vitamin D Levels

Read on to learn more about vitamin D-rich foods and what you should include in your diet to make the most of this vitamin’s health benefits.

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10
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The Best Diet for Menstruation
The Best Diet for Menstruation

When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.

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8
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The Benefits and Risks of Popular Ayurvedic Herbs and Spices
The Benefits and Risks of Popular Ayurvedic Herbs and Spices

Ayurveda is an ancient Indian holistic healing system that dates back over 5,000 years. In the second installment of our series on the practice, review the benefits and risks associated with popular Ayurvedic herbs and spices.

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9
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The Beginner’s Guide to the Low FODMAP Diet
The Beginner’s Guide to the Low FODMAP Diet

In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.

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The 6 Worst Foods for Osteoporosis
The 6 Worst Foods for Osteoporosis

When it comes to bone health, good nutrition is absolutely critical. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.