From the Guidelines
A person with frequent seasonal allergies should follow a diet rich in whole grains, fruits, vegetables, lean proteins, and omega-3 fatty acids, as recommended by the most recent and highest quality study 1.
Key Components of the Diet
- Eat a variety of whole grains, such as whole-wheat bread, whole-grain pasta, and brown rice, while limiting refined grains like white rice and white bread 1
- Incorporate foods with natural antihistamine properties, such as quercetin-rich options (apples, onions, berries), vitamin C sources (citrus fruits, bell peppers, broccoli), and omega-3 fatty acids (fatty fish, flaxseeds, walnuts)
- Consider eliminating common food allergens like dairy, gluten, and eggs for 2-3 weeks to identify potential triggers, then reintroduce them one at a time to observe reactions
- Stay well-hydrated with 8-10 glasses of water daily to thin mucus secretions
- Spicy foods containing capsaicin (like chili peppers) can temporarily relieve congestion by thinning mucus
- Probiotics from fermented foods or supplements may help balance gut bacteria, which plays a role in immune function
- Local honey (1-2 teaspoons daily) might help build tolerance to local pollen, though scientific evidence is limited 1
Rationale for the Recommendation
The recommended diet is based on the most recent and highest quality study 1, which suggests that a diet rich in whole grains, fruits, vegetables, lean proteins, and omega-3 fatty acids can help reduce inflammation and support immune system function. This diet may also help decrease the severity of allergic reactions when pollen and other allergens are encountered. While other studies 1 provide additional guidance on managing seasonal allergies, the most recent and highest quality study 1 takes precedence in informing the recommended diet.
From the Research
Dietary Recommendations for Seasonal Allergies
- A person with frequent seasonal allergies may benefit from a diet rich in omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have anti-inflammatory effects and may help reduce allergic symptoms 2, 3.
- Vitamin E and selenium may also have immunomodulatory and antioxidant effects, which could help alleviate allergic rhinitis and asthma symptoms 4.
- However, the evidence for the use of omega-3 and omega-6 supplements for the primary prevention of allergic diseases is conflicting, and some studies suggest that they may not be effective in reducing the risk of allergic sensitization or disease 5.
- Other health supplements, such as apple polyphenols, tomato extract, spirulina, and probiotics, may also have promising effects on allergic rhinitis symptoms, although more research is needed to confirm their efficacy and safety 6.
Key Nutrients and Supplements
- Omega-3 fatty acids (DHA and EPA): found in fish oil, have anti-inflammatory effects and may help reduce allergic symptoms 2, 3.
- Vitamin E: may have immunomodulatory and antioxidant effects, which could help alleviate allergic rhinitis and asthma symptoms 4.
- Selenium: may have immunomodulatory and antioxidant effects, which could help alleviate allergic rhinitis and asthma symptoms 4.
- Probiotics: may have promising effects on allergic rhinitis symptoms, although more research is needed to confirm their efficacy and safety 6.
Considerations
- While some supplements may have promising effects on allergic symptoms, the evidence is not always consistent, and more research is needed to confirm their efficacy and safety.
- A shared decision-making process between the healthcare provider and the patient is recommended when considering the use of health supplements for allergic rhinitis, taking into account their efficacy, safety, and cost 6.