Spring is here, and while many of us are excited for more sunshine and longer days, for some people, spring also brings sniffles and sneezes. But what if relief from seasonal allergies could start on your plate? Some research suggests that what you eat might play a surprising role in how your body responds to allergy season, with some foods potentially reducing symptoms and others making them worse. We spoke with registered dietitians to learn how nutrition can impact seasonal allergies, the best and worst foods to eat and other tips for managing allergy symptoms. 

Diet & Seasonal Allergies

According to Priya Bansal, MD, an Illinois-based allergist and immunologist, “Foods do not necessarily make seasonal allergies better or worse.” However, “certain foods can increase symptoms in some people, especially those with food pollen allergy syndrome (PFAS)–also known as oral allergy syndrome (OAS).”

In OAS, the immune system reacts similarly to pollen proteins and proteins found in certain foods. For example, people who are allergic to birch pollen may have worse symptoms when eating apples, pears, peaches, hazelnuts and almonds.

“While diet doesn’t cause seasonal allergies, it can influence their severity and management,” says Patricia Bannan, M.S., RDN, author of From Burnout to Balance and founder of Wellness Intelligence™. “A diet high in ultra-processed foods and saturated fats can promote systemic inflammation, potentially making the body more reactive to allergens like pollen.”

Best Foods to Eat for Seasonal Allergies

There are no magic foods that will cure your seasonal allergies, but some foods may help reduce your symptoms or lessen their severity. Dr. Bansal says that a healthy gut microbiome is key to preventing and managing seasonal allergies, and she recommends eating a diverse diet to support gut health and immune function.

“The gut microbiome plays a crucial role in immune system regulation, and dietary patterns significantly shape our microbiome composition,” says Bannan. To support gut health, “eat more probiotic and prebiotic foods such as yogurt with live cultures, kefir, sauerkraut and kimchi.”

Foods that are high in fiber may also help with seasonal allergies by feeding the microbiome and promoting gut health. “Many Americans are missing the mark when it comes to their fiber intake and could benefit from eating more fruits, vegetables, whole grains and legumes,” says Brianna Archangeli, RDN, dietitian at Central Michigan University. Eating a high-fiber diet may also lower the risk of developing allergies in the first place.

Studies suggest that following an eating pattern rich in anti-inflammatory foods—similar to the Mediterranean diet—has been linked with lower risks of asthma and allergies. Bannan encourages eating more fatty fish (like salmon, mackerel and sardines), extra virgin olive oil, nuts, seeds and colorful fruits and vegetables, especially those high in quercetin like onions, apples and berries.

Worst Foods to Eat for Seasonal Allergies

If you have food pollen allergy syndrome (a.k.a. oral allergy syndrome), you may want to avoid common cross-reactive foods. Some cross-reactive foods include:

• Grass: melons, peach, orange, tomato
• Ragweed: banana, cucumber, sunflower seeds, zucchini,
• Mugwort: bell pepper, onion, cabbage
• Birch Tree: apple, almond, cherry, peanut, plum, kiwi

Even if you don’t have FPAS, there are some foods you may want to limit or avoid if you have seasonal allergies. “Avoid high-histamine or histamine-releasing foods including fermented alcoholic beverages, aged cheeses, cured meats and certain fruits like strawberries and citrus,” Bannan suggests. While histamine-containing foods don’t cause allergies, they may amplify symptoms.

Inflammatory foods may also worsen allergy symptoms, so avoid “ultra-processed foods, foods with added sugars, and those high in refined carbohydrates,” explains Bannan. Research suggests that excess energy intake and diets that are high in saturated fat, added sugar and ultra-processed foods may increase the risk of allergies and worsen symptoms.

Other Tips for Managing Seasonal Allergies

• See an allergist. Dr. Bansal recommends scheduling an appointment with an allergist 2 to 4 weeks before the start of the season. She says that starting medication prior to the start of the season often helps. 
• Stay hydrated. “Drinking plenty of water and herbal teas can help reduce symptoms,” says Bannan, particularly by keeping nasal passages moist. Dehydration can worsen allergy symptoms, and drinking water can help dilute histamine and other allergens.
• Use an air purifier. “An air purifier can help clean the home of pollen, pet dander, and dust, which may help reduce your allergy symptoms,” Archangeli tells EatingWell. Some studies show improvements in allergy symptoms in adults who used an at-home air purifier with a HEPA filter.
• Move your body. Research shows that daily exercise can help enhance immune function. More immune cells are released in the bloodstream to help fight off infections and harmful pathogens, stress hormones like cortisol are lowered and inflammation is reduced.

The Bottom Line 

No specific food will cure your seasonal allergies, and everyone’s triggers are individual. However, eating to supprt a healthy gut can help support your immune system and reduce symptom severity. This includes prioritizing fiber and gut-friendly pre- and probiotic foods, as well as anti-inflammatory foods like healthy fats. Certain foods might trigger symptoms for specific allergies, but more research is needed to clarify the relationship. Other healthy habits like staying hydrated and exercising regularly can help you manage seasonal allergies. If you have questions, be sure to connect with your allergist.