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Foods to Eat and Avoid with Seasonal Allergies

If you suffer from seasonal allergies, you’re probably familiar with the symptoms that accompany a flare up, including sneezing, a stuffy nose, itchy eyes and more.1 When you’re experiencing allergies, your body releases histamine and other substances that trigger an increase in inflammation in your body.2 This inflammation is responsible for the symptoms you feel during allergy season. While everyone reacts to food differently, there are foods that may help with seasonal allergies by reducing inflammation in the body. Conversely, some foods are associated with inflammation and may be worth eating in moderation. Learn which foods to add to your allergy-friendly plate and which to avoid with this guide.

Foods That Help with Seasonal Allergies

While more research is needed, the following foods show promise when it comes to helping alleviate allergy symptoms.

Foods with Vitamin C

A study on the effects of antioxidants in children with allergies found that vitamin C intake was associated with a lower risk of developing allergy symptoms.3 The participants in the study who increased their vitamin C intake experienced less allergy symptoms, which suggests that increasing vitamin C intake may help you manage your allergies.3 Foods with a high concentration of vitamin C include:4

  • Citrus fruits, including oranges, kiwi, lemon and grapefruit
  • Bell peppers
  • Strawberries
  • Tomatoes
  • Cruciferous vegetables, including broccoli, Brussels sprouts, cabbage and cauliflower
  • White potatoes

Tomatoes

Tomatoes are a great anti-inflammatory food as they’re a rich source of lycopene, a powerful antioxidant. Thanks to their lycopene content, tomatoes may improve your antioxidant-related defenses and lower your risk of developing an inflammatory disease. In a study following overweight women, tomato juice was found to reduce their chronic inflammation when compared to the control group.5 Since allergies are associated with inflammation, tomatoes may make a worthy addition to your diet.

Foods with ALA Omega-3s

A study looking at the impact of unsaturated fatty acids on allergies found that a diet rich with alpha-linoleic acid (ALA) was associated with a decreased risk of allergy symptoms and seasonal allergies.6 ALA is an omega-3 fatty acid—essential nutrients that support your immune system and many other important functions. Rich sources of ALAs include:7

  • Canola oil
  • Flaxseed
  • Walnuts
  • Flaxseed oil
  • Chia seeds

Turmeric

Turmeric, a spice that’s related to ginger, is grown in various Asian countries and used in a lot of Indian cuisine. Turmeric’s active component is called curcumin and it contains many anti-inflammatory properties that may help with a multitude of health problems.8 In a study on the effectiveness of curcumin at treating allergy symptoms, curcumin was found to improve nasal airflow, reduce sneezing and stuffiness and boost immunity in patients.9 If you want to add some turmeric to your diet, try a smoothie, curry or golden milk drink.

Foods to Avoid If You Have Allergies

While the following foods don’t directly exacerbate your allergies, they have been known to cause inflammation—one of the underlying causes of seasonal allergies.2 These foods include:10

  • Refined carbohydrates, such as white bread and pastries
  • Fried foods, such as French fries
  • Sugar-sweetened beverages, such as soda or energy drinks
  • Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • Fat-heavy spreads, such as butter or margarine

Now that you know what foods help with allergies and inflammation, you’re ready to whip up an allergy-friendly meal. Visit the Flonase blog to learn more about your allergies.

Source Citations:

  1. Allergies - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/allergies/symptoms-causes/syc-20351497. Accessed 9/20/22.
  2. Allergic rhinitis: systemic inflammation and implications for management. PubMed. https://pubmed.ncbi.nlm.nih.gov/14657851/. Accessed 9/20/22.
  3. Association of Antioxidants With Allergic Rhinitis in Children From Seoul – PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3579096/. Accessed 9/20/22.
  4. Vitamin C | The Nutrition Source | Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/. Accessed 9/20/22.
  5. Tomato juice consumption reduces systemic inflammation in overweight and obese females – PubMed. https://pubmed.ncbi.nlm.nih.gov/23069270/. Accessed 9/20/22.
  6. Allergic sensitisation and allergic rhinitis are associated with n-3 polyunsaturated fatty acids in the diet and in red blood cell membranes | European Journal of Clinical Nutrition. https://www.nature.com/articles/1602213?utm_medium=affiliate&utm_source=commission_junction&utm_campaign. Accessed 9/20/22.
  7. 12 Sources of Omega-3 Fatty Acids. Cleveland Clinic. https://health.clevelandclinic.org/the-best-sources-of-omega-3-fatty-acids/. Accessed 9/21/22.
  8. Home Remedies: Are there health benefits of turmeric? Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/home-remedies-are-there-health-benefits-of-turmeric/. Accessed 9/21/22.
  9. Effect of curcumin on nasal symptoms and airflow in patients with perennial allergic rhinitis – PubMed. https://pubmed.ncbi.nlm.nih.gov/27789120/. Accessed 9/21/22.
  10.   Foods that fight inflammation - Harvard Health. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation. Accessed 9/21/22.