8 Foods That Help Alleviate Allergy Symptoms

Once spring finally arrives, many of us are headed outside to enjoy the warmer weather and beautiful floral blooms of the season. And while the flowers and greenery are undoubtedly gorgeous, they can often trigger a cascade of nagging allergy symptoms. Itchy eyes and stuffy ears, nose, and throat combine to leave you feeling absolutely miserable during the height of spring allergy season. 

And while you should always pay a visit to your healthcare provider for new or worsening allergy symptoms, there are some at-home remedies that may mitigate some of the worst allergy effects. Among the easiest of these remedies is simply making intentional food choices.

Here, we’ll dive into what nutrients and foods have been found to be supportive of allergy symptom relief so you can start feeling better faster.

How Allergy Symptoms Start

“Seasonal allergy symptoms like a scratchy throat, watery eyes, and nasal congestion are caused by the immune system’s response to things in the environment, like grass, ragweed, and pollen,” says Bianca Tamburello, RDN, registered dietitian at FRESH Communications.

When an allergic reaction occurs, a specific trigger causes the body to have an inflammatory response. In turn, certain chemicals are released (like histamines) to try to return the body to homeostasis and expedite healing. However, these chemicals also result in the irritating symptoms we all associate with allergies.

Nutrients that Aid in Allergy Relief

Though research is still emerging in this area, we do have quite a bit of evidence pointing us towards some food-based solutions. “Some studies show that eating foods high in nutrients that calm the immune system and decrease inflammation may help minimize pesky allergy symptoms,” says Tamburello.

Just some of these nutrients include vitamin C, omega-3 fatty acids, a handful of plant compounds, and probiotics. All of these act as antioxidants in the body to help reduce inflammation and support the immune response. Let’s dive a little deeper into the evidence surrounding each one:

Vitamin C 

“Acting as an antihistamine, vitamin C helps lower the levels of triggering histamines associated with upper respiratory allergy symptoms like itchy eyes, ears, and throat, and a stuffy nose,” explains Tamburello. A 2023 study backs these findings, revealing that this micronutrient can help relax the muscles of the airways for even greater relief. Meanwhile, this 2013 study found vitamin C consumption to be inversely related to allergy symptoms. “Foods high in vitamin C include strawberries, tomatoes, broccoli, citrus fruits, and Brussels sprouts,” Tamburello adds.

Omega-3 Fatty Acids

“Research shows that the inflammation-fighting power of omega-3 fats can positively impact allergy symptoms by calming the immune system,” says Tamburello. A study from 2023 also found omega-3 fatty acid supplementation to be associated with improved lung health—a promising benefit for the chest congestion often accompanying allergy symptoms. “Additionally, though older, this 2005 study showed a decreased risk of allergy sensitivity with an increase in foods with omega-3 fats,” explains Tamburello. Omega-3 fatty acids can be found in fatty fish like salmon, mackerel, anchovies, and sardines, as well as plant-based sources like walnuts, chia seeds, and flax.

Plant Compounds

As an often overlooked group of micronutrients, plant compounds are bioactive molecules that carry their weight in gold when it comes to health benefits, including allergy relief. Three plant compounds that have been found to be particularly effective in this regard include bromelain, quercetin, and curcumin. Bromelain, a common enzyme found in pineapple, has been linked with anti-allergy activity, helping to reduce allergy sensitivity. Research has also tied quercetin to improved allergy relief, especially for seasonal allergy triggers like pollen. Quercetin can be found in foods like kale, cherries, citrus fruits, apples, tea, onion, capers, cranberries, and cocoa powder. And finally, the active ingredient of turmeric—curcumin—has also been found to improve nasal symptoms in allergic rhinitis, as well as inflammatory regulation, both super beneficial when battling allergies.

Probiotics

And finally, while not technically a nutrient, probiotics are another great addition to an at-home allergy relief regimen. Probiotics are healthy bacteria that help to boost population numbers in the gut microbiome, a group of trillions of microorganisms found largely in the colon. The microbiome plays a massive role in the body’s overall immune response, a good sign for those of us struggling with allergies. In fact, a 2018 review found probiotics to potentially treat and prevent allergy symptoms. Probiotic-rich foods include yogurt, kefir, sauerkraut, miso paste, kombucha, kimchi, tempeh, and cottage cheese.

8 Foods to Ward Off Allergy Symptoms

With these nutrients in mind, there are so many delicious foods that we can turn to during the height of allergy season for relief (in combination with other interventions). Here are eight of our top picks:

Honey

When it comes to seasonal allergies, local raw honey can be super effective for treating symptoms and potentially preventing them from coming back. This is because honey is a potent anti-inflammatory food with an abundance of beneficial plant compounds. Research also shows the sticky sweetener to offer overall allergy relief as well as cough suppression. Plus, local honey is made through bee collection of nectar and pollen from the plants in your area that may very well be causing your symptoms. While nectar is what primarily goes on to become honey, small amounts of pollen can also be found in the final product, helping to act as a sort of gentle exposure therapy for increasing your resilience against allergy triggers. However, some allergists say that more research needs to be done in order to prove that local honey can help with allergies.

Ginger

Ginger is super rich in allergy-fighting quercetin, helping you to emerge from your seasonal fog quicker and easier. However, research has also found that ginger tackles many of the inflammatory markers resulting in allergies, like mast cells and cytokines, further aiding in symptom treatment and prevention. This pungent spice is the star of many Asian dishes, baked goods, soups, stews, and more.

Salmon

When it comes to allergy-alleviating omega-3-rich foods, most people immediately think of salmon – and for good reason. This popular pink fish is absolutely loaded with omega-3s, with upwards of 100 percent of your daily needs in just 3.5 ounces. Whether grilled, baked en papillote, poached, or pan fried, there’s no shortage of recipes and seasonings that beautifully highlight this delicate fish.

Pineapple

As one of the only meaningful food sources of bromelain, pineapple is a powerful choice when fighting off allergy symptoms, as it’s also high in vitamin C. This sweet yet tart fruit can be added to both sweet and savory dishes, including baked goods, fruit salads, marinades, stir fries, tray bakes, and more.

Onion

While many people don’t often associate onions with a plethora of health benefits, this allium is one of the best sources of quercetin you can find—making it a fantastic allergy-fighting food. It also just so happens that onions are one of the most versatile ingredients in the kitchen, serving as a flavor base for most soups, stews, pastas, rice dishes, sauces, salad dressings, and much more.

Turmeric

As we’ve already learned, turmeric is rich in the allergy-relieving plant compound curcumin, making it a great grab for when symptoms creep up. “Turmeric is an immune-supporting ingredient that may help manage seasonal allergy symptoms through reducing the immune system’s inflammatory response,” Tamburello emphasizes. Turmeric can be mixed with warm water, honey, ginger, and lemon for the ultimate allergy-alleviating beverage, or stirred into soups, stir-fries, dressings, sauces, and more.

Citrus Fruits

Citrus fruits like oranges, grapefruit, lemons, and limes, are some of the most well-known vitamin C sources available to us. This makes them excellent options for helping to lessen the symptom intensity of any illness, including allergies. Enjoy these bright fruits as is for a nourishing snack, or added to tea, baked goods, salads, sauces, pastas, or homemade juice.

Spicy Kimchi

And lastly, we have spicy kimchi as our final spring allergy-fighting food. Kimchi is not only rich in probiotics and quercetin, but also capsaicin, thanks to the chili peppers or cayenne it contains. Capsaicin is a plant compound that acts as a nasal decongestant, clearing out those clogged sinuses for faster relief. Kimchi is super tasty on its own as a snack, or added to fried rice, soup, stews, or sauces.