Change Your Diet to Improve Your Seasonal Allergies

If you’re like so many of my patients, then your seasonal allergies are currently in a frenzy! While there are several medications that might be helpful, many people are curious about additional changes they can make to lessen the impact. If you want to try a natural approach to treating your seasonal allergies, I think a multi-factorial approach is often best. In this blog, I’ll discuss how you can adjust your diet to reduce symptoms of your seasonal allergies.

Helpful Foods for Seasonal Allergies:

Seasonal allergies are the body’s response to something innocuous that it has decided is dangerous. Certain immune cells release histamine – a neurotransmitter that makes us feel itchy and sneezy – in order to “attack” the pollen or other allergen. Changing your diet can help to minimize inflammation, which worsens allergies, and to modulate immune cells so they are less likely to release histamine.  As I always like to focus on the positive first (what one CAN eat), here are the foods that should be increased in quantity during allergy season as they are high in certain chemical substances that reduce allergy symptoms:

Onions Turmeric Berries
Garlic Kiwi Broccoli
Ginger Pineapple Cauliflower
Fish Local honey Green leafy vegetables

Foods to Avoid During Allergy Season

And now for the foods that you may want to reduce or eliminate during allergy season. Most of the foods on the list of those to avoid won’t surprise you, but a few may.  Dairy products are on this list because they have been shown in studies to increase mucus production and worsen symptoms. Kefir and yogurt may still be kept in the diet if they are well tolerated. Citrus fruits have a strong cross-allergy reaction with many tree pollens which can make your allergies more pronounced.  Bananas are high in sugar and also create mucus.  

Sugar and Artificial Sweeteners Citrus
Alcohol Processed Foods
Milk (yogurt and kefir okay) Fried Foods 
Cheese Bananas

If a person has significant seasonal allergies, I often will recommend doing food allergy testing so we can pinpoint exact foods that cause more inflammation for that person. This gives us the opportunity to create a more individualized dietary plan to reduce allergy symptoms.  

From the naturopathic perspective, treating seasonal allergies is best done with a three-pronged approach that also includes supplements and attention to your home environment. Don’t forget to check out my other blogs for a deeper dive into my suggestions for treating your seasonal allergies.

At Intuition Wellness Center, we specialize in health and wellness services for children, young adults, and their families. If you think you would like some extra support, we’re here for you.


Written by: Dr. Kate Sage, NMD, Naturopathic Family Physician

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