As the weather warms up and flowers bloom across Australia, many of us face the familiar, frustrating symptoms of seasonal hay fever: the sneezing, itchy eyes, and runny nose. While antihistamine tablets offer relief, a growing body of evidence suggests we can also enlist a powerful ally in managing these symptoms: our diet.
The food we eat plays a crucial role in regulating our body's immune response and inflammation levels. By making strategic dietary choices, you can help calm your body's reaction to pollen and other allergens, making the beautiful Aussie spring something to be enjoyed, not endured.
This article breaks down the science-backed dietary strategies you can use to support your body during allergy season.
The Science Simplified: Histamine, Inflammation, and Your Immune System
To understand how food helps, we first need to know what we’re up against. Hay fever, or allergic rhinitis, is an immune system overreaction to airborne allergens like pollen.
When your body encounters pollen, it mistakenly identifies it as a threat. This triggers immune cells, known as mast cells, to release a chemical called histamine. Think of histamine as your body's over-eager security guard; it initiates an inflammatory response designed to fight off the perceived invader, leading to the classic hay fever symptoms.
Therefore, our dietary strategy is two-pronged:
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Reduce the amount of histamine released.
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Lower the body's overall level of inflammation.
5 Dietary Strategies to Help Manage Hay Fever
Making a few key adjustments to what you eat can have a significant impact on your body’s histamine and inflammatory response.
1. Boost Your Quercetin Intake
Quercetin is a natural plant pigment, a type of flavonoid, that acts as a potent antioxidant. More importantly for hay fever sufferers, research suggests it functions as a natural antihistamine. It works by helping to stabilise the mast cells, making them less likely to release the histamine that triggers your symptoms.
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What it does: Helps prevent histamine release.
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Why it matters: Less histamine means a milder allergic reaction.
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Find it in: Apples (skin on), red onions, berries, capers, kale, and broccoli.
2. Focus on Anti-Inflammatory Omega-3s
Omega-3 fatty acids are famous for their powerful anti-inflammatory properties. Chronic inflammation can put your immune system on high alert, making it more likely to overreact to allergens. By increasing your intake of omega-3s, you can help calm this underlying inflammation.
A 2019 study published in the European Journal of Clinical Nutrition found a link between higher omega-3 intake and a reduced risk of hay fever symptoms.
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What it does: Reduces systemic inflammation.
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Why it matters: A calmer immune system is less prone to allergic overreactions.
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Find it in: Oily fish (salmon, mackerel, sardines), walnuts, chia seeds, and flaxseeds.
3. Load Up on Vitamin C
Vitamin C is an immune-boosting powerhouse, but its benefits extend to allergy season. Like quercetin, Vitamin C is a natural antihistamine. It not only helps to reduce histamine levels in your bloodstream but also supports the enzymes that break down histamine, helping to clear it from your system faster.
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What it does: Lowers blood histamine levels and supports immune function.
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Why it matters: Helps reduce the intensity and duration of symptoms.
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Find it in: Citrus fruits (oranges, lemons), capsicum, strawberries, kiwi fruit, and broccoli.
4. Nurture Your Gut Microbiome
Your gut is home to trillions of bacteria that play a vital role in regulating your immune system, in fact, around 70% of your immune cells reside there. A healthy, diverse gut microbiome helps to create a balanced immune response. An imbalance, however, can contribute to the development of allergies.
Supporting your gut with probiotics (good bacteria) and prebiotics (the fibre that feeds them) is a foundational strategy for long-term immune health.
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What it does: Promotes a balanced immune system via the gut.
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Why it matters: A well-regulated immune system is less likely to overreact to harmless allergens like pollen.
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Find it in: Probiotic-rich foods like yoghurt and kefir, and prebiotic-rich foods like garlic, onions, asparagus, and bananas.
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Try True Gut Health: Scientifically formulated blend made from naturally derived ingredients to support microbiome diversity and nurture a healthy gut.
5. Stay Hydrated with Water and Herbal Teas
When you’re dehydrated, your body can produce higher levels of histamine. Staying well-hydrated helps keep your mucous membranes moist and can thin the mucus in your nasal passages, making it easier to clear. Simple, but effective.
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What it does: Helps regulate histamine production and thins mucus.
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Why it matters: Can alleviate stuffiness and post-nasal drip.
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Try: Water, peppermint tea (a natural decongestant), or ginger tea (a natural anti-inflammatory).
Foods That May Worsen Hay Fever Symptoms
Just as some foods can help, others may potentially aggravate symptoms, particularly those high in histamine or that trigger its release.
| Food Category | Examples |
| Aged & Fermented Foods | Aged cheeses, salami, sauerkraut, wine, beer |
| Certain Fruits | Avocado, dried fruit, bananas, strawberries |
| Certain Vegetables | Tomatoes, spinach, eggplant |
| Histamine-Releasing Foods | Alcohol, chocolate, nuts, shellfish |
This doesn't mean you need to eliminate these foods entirely. However, if your symptoms are severe, you might consider reducing your intake during peak pollen season to see if it makes a difference.
How True Protein Can Support Your Wellness Goals
While whole foods are your first line of defence, high-quality supplements can conveniently fill nutritional gaps and support your overall health, which is crucial for a resilient immune system.
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For Gut Health & Nutrient Density: A daily scoop of True Greens is an excellent way to support your gut microbiome. It’s packed with nutrient-dense superfoods, antioxidants, and contains both prebiotics and probiotics to foster a healthy gut environment, which is your command centre for immune regulation.
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For Overall Immune Resilience: Ensuring you meet your daily protein needs is fundamental for building a strong body and immune system. Whether you choose our all-natural WPC 80 or our Plant Protein, a high-quality protein powder helps your body repair and stay resilient, ready to handle whatever the seasons throw at it.
Key Takeaways for Hay Fever Season
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Yes, diet can help. Food can play a significant supporting role in managing hay fever by reducing histamine and inflammation.
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Eat more quercetin-rich foods like apples, onions, and berries to act as a natural antihistamine.
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Increase your omega-3 intake from sources like salmon and walnuts to lower inflammation.
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Prioritise Vitamin C from citrus, capsicum, and kiwi fruit to help break down histamine.
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Support your gut health with prebiotics and probiotics to promote a balanced immune response.
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Be mindful of high-histamine foods like aged cheese and alcohol, which may worsen symptoms in some people.
While dietary changes are not a cure for hay fever, they are a powerful, natural way to support your body, reduce the severity of your symptoms, and help you feel fighting fit all spring long.
References
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Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016). Quercetin and Its Anti-Allergic Immune Response. Molecules, 21(5), 623. https://doi.org/10.3390/molecules21050623
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Miyata, J., Arita, M. (2019). Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases. Allergology International, 68(1), 32-38. https://doi.org/10.1016/j.alit.2018.10.004
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Johnston, C. S. (1996). The role of vitamin C in the treatment of the common cold. Journal of the American College of Nutrition, 15(2), 113-124. (While focused on colds, this paper details the antihistamine effects of Vitamin C).
