Could Your Diet Be Making Your Hay Fever Worse?
If you’re one of the millions of people reaching for tissues every summer, you’ll know just how miserable hay fever can be. Sneezing fits, itchy eyes, a streaming nose and relentless congestion can make even the nicest day feel unbearable.
While antihistamines and pollen forecasts are often the first line of defence, your kitchen could also play a surprising role in how you feel.
Although changing your diet won’t cure hay fever, some foods may help support your body’s natural response to pollen, while others could make symptoms feel worse—particularly when pollen counts are at their highest.
Foods That May Make Hay Fever Symptoms Worse
Hay fever occurs when your immune system mistakes harmless pollen for a threat, triggering the release of histamine – the chemical responsible for many of those frustrating symptoms.
Because some foods naturally contain higher levels of histamine, eating lots of them on days when pollen counts are already high may add to your discomfort.
These include:
- Aged cheeses
- Processed and preserved meats
- Fermented foods
- Beer and wine
That doesn’t mean you need to eliminate them completely. Instead, if you know pollen levels are particularly high, it may be worth limiting how many histamine-rich foods you eat in a single day to reduce the overall load on your body.
The Foods That Could Help
Rather than looking for miracle cures, experts suggest focusing on foods naturally rich in plant compounds that support a healthy inflammatory response.
One of the most researched is quercetin, a naturally occurring flavonoid found in a variety of everyday fruit and vegetables.
Good sources include:
- Apples
- Onions
- Berries
- Broccoli
Some studies suggest quercetin may help slow the release of histamine, potentially easing common hay fever symptoms such as sneezing, itchy eyes and a runny nose.
The good news is there’s usually no need to buy expensive supplements. Simply including these foods in your diet regularly throughout the pollen season may offer the greatest benefit.
Don’t Forget About Your Gut
The connection between gut health and the immune system has become one of the biggest areas of nutrition research in recent years.
Your gut microbiome—the trillions of bacteria living in your digestive system—helps regulate immune function. When that balance is disrupted, your immune system may become more reactive, including to seasonal allergens such as pollen.
Supporting your gut health could therefore be another simple way to help your body cope during allergy season.
Foods that encourage a healthy gut microbiome include:
- Live yoghurt
- Kefir
- Sauerkraut
- Fibre-rich foods such as wholegrains, beans, vegetables and fruit
These foods won’t stop hay fever altogether, but they can help support a healthier immune response over time.
Hay Fever Myths Worth Ignoring
Every year, social media fills with supposed hay fever cures, but many simply aren’t backed by evidence.
One of the most persistent claims is that eating local honey can build immunity to pollen. Unfortunately, allergy experts and the NHS agree there is currently no good evidence that local honey prevents or treats hay fever.
Likewise, avoiding dairy products isn’t recommended unless you have a genuine allergy or intolerance, and taking large doses of vitamin C hasn’t consistently been shown to improve symptoms.
Small Changes Can Make a Difference
There’s no single food that will stop hay fever in its tracks, but making a few sensible dietary choices during peak pollen season may help support your overall wellbeing.
Adding berries to your breakfast, choosing an apple as an afternoon snack or including more fibre-rich foods and live yoghurt in your weekly meals are realistic changes that are easy to stick with.
Combined with keeping windows closed during high pollen periods, showering after spending time outdoors and following your usual allergy treatment, these small adjustments could help make summer a little more comfortable.
Original expert commentary provided by Dan Osman, Health and Wellbeing Consultant and Performance Nutrition Specialist at Prep Kitchen.
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