7 Foods That Can Help With Allergies, Because No One Wants Constant Sniffles

When allergy season strikes, it seems like we would do anything to get rid of those incessant sniffles and constant watery eyes. You can use a Neti pot and rid your house of dust bunnies, but like many other ailments, you can also eat foods that can help alleviate allergies. Eating the right diet can help fight inflammation in the body, which can help combat symptoms of environmental allergies.

Your go-to may be popping some Claritin or Benadryl when allergies hit, but you may want to try switching up your diet before opting for any antihistamines, as many foods can help clear your nasal passages or improve your reaction to allergens. According to a study out of the Department of Occupational and Environmental Medicine at the Royal Brompton Hospital in London, the Mediterranean diet — loading your meals up with whole grains, nuts, fruits, and vegetables — can help prevent allergies and asthma. Eaten together, these foods can help especially with respiratory symptoms.

Your nutrition can't cause seasonal allergies or hayfever, according to Doctor Rob Hicks for WebMD, but a good diet can sometimes help alleviate symptoms. In general, foods that fight inflammation are a great antidote to persistent allergies, so it's also best to avoid foods high in trans fat or processed foods that could cause inflammation. If you suffer from pesky allergy symptoms, try incorporating the following seven foods into your diet.

1. Salmon

Salmon contains omega-3 fatty acids, which work to fight against inflammation, according to UCLA's Explore Integrative Medicine site. When your immune system is strong, it is able to reduce the symptoms you experience when it comes to allergies.

2. Tea

Not only can tea help soothe your throat, it contains natural antihistamines that help fight off your allergies, according to Eric Metcalf, MPH for EverydayHealth. Herbal teas are your best source of allergy relief, according to LIVESTRONG, as they contain compounds that help prevent the secretion of histamines.

3. Almonds

Full of vitamin E and magnesium, almonds help to boost the immune system, according to health writer Alexandra Sifferlin in an article for TIME, while also fighting against damage from free radicals.

4. Onions

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Onions are high in quercetin, an antioxidant that prevents the release of histamines, according to SHAPE. As the University of Maryland Medical Center pointed out, the antioxidant is also an anti-inflammatory, making onions an even stronger source of fighting allergies.

5. Foods High In Vitamin C


During high pollen seasons, incorporating foods such as oranges, bell peppers, and leafy greens that are high in vitamin C can provide significant relief to allergy symptoms. A study highlighted by the National Institutes of Health found that vitamin C can reduce histamine release and can help break it down faster in the body.

6. Foods That Contain Probiotics

"Studies are beginning to show that certain bacteria act to protect the immune system from substances that the body identifies as allergens," says Amber Reynolds, MS, RDN. "A recent study showed that daily supplementation of probiotics significantly improved eye symptoms associated with allergies." Reynolds suggests including more foods such as low sugar or plain yogurt, kimchi, and properly fermented sauerkraut

7. Garlic

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Fresh garlic not only strengthens your immune system, but it is also a natural antihistamine, according to LIVESTRONG. Like onions, garlic also contains the antioxidant quercetin.

While the severity of your allergies may determine whether or not any of these foods give you real relief, adding some of them to your diet is worth a try before you pop a million anti-histamine pills instead.

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