Hay Fever Relief Naturally: How Nutrition Can Help Manage Allergies

Posted on 27 March 2025

Spring and summer should be a time to enjoy the outdoors, but for many, they bring the misery of hay fever—sneezing, itchy eyes, congestion, and fatigue. While antihistamines can help manage symptoms, they don’t address the root cause: an overactive immune response.

Hay fever, also known as seasonal allergic rhinitis, is triggered when the immune system mistakenly identifies pollen as a threat, releasing histamine, which leads to inflammation and allergy symptoms. However, natural remedies for hay fever—including a hay fever diet, gut health support, and anti-inflammatory foods—can help reduce symptoms without relying solely on medication.

By strengthening gut health, lowering histamine levels naturally, and reducing inflammation, we can calm the immune system and better manage pollen allergies.

Common symptoms of hay fever (allergic rhinitis)

Sneezing and runny nose
Itchy, red, watery eyes
Nasal congestion and post-nasal drip
Fatigue and brain fog
Worsening of asthma symptoms
Trouble sleeping due to blocked sinuses

For many, hay fever can disrupt sleep, leading to knock-on effects such as low energy, weakened immunity, and poor concentration.

When does hay fever peak?

Hay fever can strike at any time of year, but symptoms often peak in spring and summer when pollen counts are highest.

Spring Allergens (March – May)

March: Alder, ash, birch, hazel, sycamore, willow
April: Oak, oilseed rape, sorrel
May: Oak, oilseed rape, plantain, sorrel, grass (start of peak season)

Summer Allergens (June – July)

Grass pollen
Nettle, lime tree, mugwort
Alternaria and Cladosporium moulds

If you only experience hay fever symptoms at certain times, tracking which pollen types are dominant can help identify your triggers.

Why nutrition and gut health matter for hay fever

Did you know that 70% of your immune system is in your gut? A healthy gut microbiome helps regulate immune responses, preventing the body from overreacting to harmless substances like pollen.

When gut health is compromised—due to poor diet, stress, or medications—the immune system becomes dysregulated, increasing histamine intolerance and allergy symptoms.

Key gut-related issues that can worsen hay fever

Leaky Gut Syndrome – A damaged gut lining allows allergens to pass into the bloodstream, triggering immune overreactions.
Dysbiosis – An imbalance of gut bacteria can increase inflammation and worsen allergy symptoms.
Poor Detoxification – The liver helps clear histamine from the body. If it’s sluggish, histamine builds up, worsening hay fever.

By supporting gut health, we can help regulate histamine levels, reduce inflammation, and strengthen the immune system—leading to natural hay fever relief.

Natural remedies for hay fever: what to eat

1. Anti-Inflammatory and Gut-Friendly Foods

Eat prebiotic foods (onions, garlic, leeks, asparagus) to feed good gut bacteria.
Include probiotic foods (kimchi, sauerkraut, kefir, live yoghurt) to support a balanced microbiome.
Reduce sugar and ultra-processed foods, which can trigger inflammation and histamine issues.

2. Histamine-Lowering Foods

Quercetin (found in apples, onions, berries) is a natural antihistamine that can help reduce allergic reactions.
Vitamin C (citrus fruits, bell peppers, kiwi, broccoli) helps break down histamine in the body.
Nettle tea may help block histamine receptors and reduce inflammation.

3. Omega-3 Fatty Acids for Inflammation

Eat oily fish (salmon, mackerel, sardines) or add flaxseeds and walnuts to reduce inflammation and support immune balance.
Consider testing your omega-3 levels with a Zinzino Balance Test, which helps assess inflammation in the body and tailor your intake for optimal health.

4. Detoxification Support

Eat cruciferous vegetables (broccoli, kale, Brussels sprouts) to help the liver clear excess histamine.
Drink plenty of water to support the body’s natural detox pathways.

Lifestyle tips for hay fever relief

In addition to dietary changes, reducing pollen exposure can help keep symptoms under control:

Use a pollen tracker app to check daily forecasts, eg Met Office
Shower and change clothes after being outdoors to remove pollen.
Keep windows closed on high-pollen days.
Try a saline nasal rinse to clear pollen from nasal passages.

What if symptoms persist?

If sneezing, congestion, or fatigue are still disrupting your life, it’s time to look deeper. Testing for inflammation and histamine levels can provide personalised insights into what’s driving your symptoms.

Try a Health MOT for Hay Fever Relief

I’ve introduced a Health MOT alongside my packages, which includes:

A Zinzino Balance Test to assess inflammation and omega-3 levels
A 60-minute consultation to create a personalised nutrition plan

Find out more about my Health MOT and working with me here.

You don’t have to suffer every spring and summer—get in touch to get your spark back and start feeling better today!