15 Natural Remedies for Allergies

Last Updated on June 27, 2024

Do seasonal allergies keep you from enjoying the great outdoors? Try some of these natural remedies for allergies before turning to OTC or prescription meds. Natural remedies for allergies may alleviate symptoms so you can skip the sniffles — and the medication — this season.

Are seasonal allergies getting to you more than than they used to? There’s an explanation for that. Increased CO2 in the atmosphere that’s warming the planet makes the growing season for allergy-inducing plants longer while also encouraging plants to produce more pollen.

Anyone who’s suffered from severe seasonal allergies will not be happy to learn that allergies are expected to get more severe as global temperatures continue to rise.

Besides working to reduce your carbon footprint and supporting the transition to clean energy, here are some steps you can take to tamp down your allergic response and address allergy symptoms without turning to a daily antihistamine. Find out about the numerous natural remedies for allergies.

Natural Remedies for Allergies: Prevent a Reaction

There are some common-sense ways to avoid triggering an allergic reaction in the first place:

• Keep windows shut when pollen counts are high
• Leave your shoes by the door so pollen doesn’t spread around your house
• Shower at the end of the day and throw your clothes in the laundry
• Don’t line dry laundry outside
• Wear natural fibers rather than synthetics, which attract pollen particles
• Use a neti pot regularly to keep nasal passages free of pollens (read about safety precautions here before using)

If your allergies are very severe you may want to wear a mask when you see pollen counts are very high, or while doing yard work.

Additionally, since allergies are essentially caused by your immune system misfiring, eliminating issues that mess with immune function may help as well. Finding ways to reduce stress and getting enough sleep has helped many allergy sufferers. Some anecdotal evidence suggests that eliminating grains and other efforts to support gut health could help also.

Foods to Prevent Allergies

Emerging research suggests that as with so many modern diseases, a healthy diet can help your body function more smoothly and prevent it from over-reacting to what it mistakenly perceives as “invaders” (in this case, pollen). The good news: the same smart choices that help prevent heart disease, cancer, and other chronic ailments can help prevent allergic reactions to pollen.

NUTRIENTS THAT MAY HELP PREVENT ALLERGIES

Omega 3s

These potent compounds help reduce inflammation, which can protect against heart disease and cancer, and may play a role in regulating your body’s response to allergens. Cold-water fish, walnuts and flax, grass-fed meat and eggs, chia seeds and the humble weed purslane can all help add omega-3s to your diet. You might also consider a fish oil supplement.

Probiotics

No surprise that a healthy gut can help your immune system function better, seeing as an estimated 70% of your immune system resides there. Up your intake of fermented foods like miso, kefir, sauerkraut, and kombucha as well as all those fibrous veggies (prebiotics) that gut microbes just love.

Antioxidants

Other anti-inflammatory foods can help support your immune system and may prevent or lessen a histamine response. A diet that includes an array of colorful fruits and vegetables is a good idea anyway, and it may help you feel better this allergy season.

Need some inspiration for more veggie-filled meals and snacks to help you prevent allergies naturally? Check out my collections of veg-centric recipes:

• Zucchini Recipes
• Sweet Potato Recipes
• Healthy Kale Recipes
• 75 Healthy Pumpkin Recipes

Certain vitamins, minerals, and flavonoids show promise in preventing an allergic response and regulating the immune system:

Vitamin C

Besides citrus fruits, you’ll find plenty of vitamin C in broccoli, kiwis, red and green peppers, mango, and cauliflower. It’s always best to get your nutrients from food rather than from a supplement, and a number of sources suggest members of the crucifer family (broccoli, brussels sprouts, cauliflower, and kale, e.g.) also contain compounds that can help with allergies in addition to their significant vitamin C content.

Quercitin

This potent anti-inflammatory shows promise in blocking an allergic response. According to the University of Maryland Medical Center,

“In test tubes, [quercitin] stops the production and release of histamine, which causes allergy symptoms such as a runny nose and watery eyes. However, there is not yet much evidence that quercetin would work the same way in humans.”

Nonetheless, it can’t hurt to up your intake of foods high in quercitin, which are good for you in numerous other ways as well. Some top choices are apples (mainly the skin), onions, citrus fruit, tomatoes, and blueberries. Supplements are available, but they may interfere with medications, so it’s best to discuss this choice with your doctor.

Bromelain

Found primarily in fresh pineapple, bromelain is a potent anti-inflammatory that can help alleviate pain from arthritis and injury in addition to stopping allergic responses. There are some precautions you should take with supplementation, so it’s best to discuss bromelain with your doctor before taking supplements.

Eating more fresh pineapple, especially the core, may help your allergies. If you’re into juicing, add more fresh pineapple to your juices; you can juice the stem as well, which is the other place bromelain is concentrated.

Vitamin D

It’s spring, so get outside! (At least when pollen counts aren’t too bad, or during lower pollen times of day, typically the middle of the day. Counts are usually highest from 5-10 a.m. and at dusk.) Just 10-15 minutes of sun exposure in shorts and short sleeves (without sunscreen) produces a hefty dose of vitamin D in the body (it varies depending on your location and skin tone). Cover up or put on sunscreen after that, well before you start turning pink.

You will also find vitamin D in fatty fish and fortified dairy products. In the northern part of the country, it’s hard to get enough vitamin D in winter, and doctors often recommend supplementing. Speak to your physician if you’re considering supplements.

OTHER ALLERGY-FIGHTING FOODS TO CONSIDER

Green tea has also shown promise as an allergy-fighter. It contains compounds called EGCGs that block your body’s production of histamine. A regular green tea habit has lots of other health benefits also, with protective effects against cancer, heart disease, diabetes, and other health conditions. Oolong tea might be effective as well.

Nettle. Many herbalists consider nettle a go-to for preventing seasonal allergies, and we’ve been using it with some success to lessen symptoms. Nettle is also delicious and has other benefits as well. (Read more about nettle tea health benefits here.) Some people prefer the flavor of easily foraged Canadian wood nettle, which herbalists use for seasonal allergies as well. You can try stinging nettle tincture if the flavor of nettle tea isn’t your fave.

Goldenrod. This easily foraged plant is one of herbalists’ top choices for alleviating allergy symptoms. Here’s how to tell the difference between goldenrod vs ragweed and what to know about goldenrod identification and medicinal uses. Here’s an easy goldenrod tea recipe you can try to see if it helps relieve symptoms.

Apple cider vinegar: Some enthusiasts report great success with allergy relief using this popular home remedy. ACV is also reputed to help with weight loss, immune support, and digestion, among many other superpowers. Read more here.

You may have heard that consuming local honey could help allergies. Many experts have disputed honey’s efficacy for this purpose, but some still promote raw, local honey as a useful way to combat allergies. You might try some before your allergies kick in to make sure any pollen in the honey doesn’t actually cause allergy symptoms. And if you like a little honey in your tea, there’s probably no reason to skip it. It might make an itchy throat feel better.

Natural Remedies for Allergies: Some Foods to Avoid

Besides ditching processed food to promote a healthy gut, there are some foods to avoid because they contain some of the same compounds as your allergen trigger, especially when consumed raw (you may not have a problem when they’re cooked). This is called food-allergy syndrome or oral allergy syndrome, and you should notice an oral reaction shortly after you eat them.

• If your trigger is grass pollens, skip: oranges, tomatoes, melons, figs
• If it’s ragweed, skip: melons, sunflower seeds, bananas, cucumbers, zucchini, artichoke, echinacea, chamomile, and hibiscus
• Here are some other potential problem foods.

My husband has a tough time in early spring with tree pollen, so this year we’ll see if focusing on some of these key nutrients helps. Here’s what we’ll try to eat more of, since they pack the most punch:

• crucifers like broccoli and kale
• green tea
• citrus fruits and berries
• pineapple
• fatty fish, walnuts, and fish oil

He reports fewer symptoms when he drinks nettle tea regularly. If his allergies persist, maybe we’ll explore a supplement. I’ll let you know what happens!

This post is one in a series of Savvy Health Hacks, super-easy ways to ensure your body has what it needs to function optimally. Ready to hack your health? Check out these other practical tips to help you fight colds, sleep better, ward off disease, and have more energy:

• How to Eat For Better Sleep
• Are You Getting Enough Magnesium?
• Why You Need a Water Filter
• Immune Boosting Foods
• Health Benefits of Potassium
• Easy Health Hack: Sit Less
• Health Benefits of Turmeric
• Are You D-ficient?
• Easy Ways to Reduce Cortisol

Have you tried natural remedies for allergies? What’s been your experience?

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Disclaimer: I’m not a physician, nor do I play one on the internet. Content on this website is intended for informational purposes only and is not meant to provide personalized medical advice. I draw on numerous health sources, some of which are referenced above. Please consult them for more information and a licensed professional for personalized recommendations.

Photo credits: Tina Franklin, lcm1863, Yumi Kimura, wildbindi via Flickr