Home Health & Wellness Hay Fever Hack: These 5 Foods Can Help Relieve Allergy Symptoms, Experts Explain

Hay Fever Hack: These 5 Foods Can Help Relieve Allergy Symptoms, Experts Explain

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Allergy season is nearly upon us, and with one in five people affected by hay fever, many are searching for ways to relieve their symptoms of this allergic reaction to pollen. With antihistamines and hayfever relief wipes only helping to a certain extent and occasionally having side effects like drowsiness, natural remedies are becoming an increasingly popular option.

Sarah Hastings, the vitamin expert at vitamin and supplement brand Chewwies, has shared the five foods you can eat that may help reduce hay fever symptoms, making the spring and summer seasons much more bearable for those suffering. 

Root vegetables

Root vegetables contain the essential vitamins and minerals needed to help reduce inflammation. Inflammation greatly contributes to hay fever symptoms, so incorporating more root vegetables into your diet can be incredibly beneficial.

Specifically, root vegetables like sweet potatoes, carrots, and beets are all high in antioxidants, which help reduce inflammation and symptoms. You can easily add these as a side to main meals alongside your protein of choice. They’re also full of fibre, a fantastic bonus for your gut health.

Citrus fruits

Citrus fruits like oranges, lemons, and grapefruits are well-known for their high vitamin C content and are great for helping with hay fever relief. Vitamin C is an extremely powerful antioxidant that helps to boost the immune system and reduce inflammation in the body.

By consuming more citrus fruits during hay fever season, you can help to strengthen your immune system and reduce the severity of your symptoms. Try snacking on these throughout the day instead of sugary or processed snacks.


Ginger is another powerful anti-inflammatory used for centuries to treat various health conditions, including allergies. Incorporating more ginger into your diet can help reduce inflammation and alleviate hay fever symptoms. I recommend drinking hot ginger tea as an effective way to get this into your system. Add ginger as a seasoning to fish or dress a salad.


Kale is a fantastic leafy green vegetable with nutrients that can help reduce hay fever symptoms.

It contains carotenoids like beta-carotene and lutein, which have been shown to fight inflammation and hinder the release of histamine in the body.

Histamine is a chemical released during an allergic reaction responsible for many hay fever symptoms, including itching, sneezing, and runny nose. You can easily create delicious summery kale salads, add kale to your scrambled eggs in the morning, or even throw some in the blender with other greens to create a healthy smoothie.


Salmon is a fatty fish rich in omega-3 fatty acids, which have been shown to have anti-inflammatory effects on the body. Omega-3 fatty acids block the production of inflammatory compounds, which is a great help during allergy season.

Eating more salmon can help reduce inflammation and relieve hay fever symptoms.

A delicious protein, you can easily add salmon to a salad or a noodle or rice dish.

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