As the seasons change, many of us face the dreaded arrival of seasonal allergies. Seasonal allergies can leave us sneezing, congested, and uncomfortable. While medications can provide some relief, certain foods can support your immune system, reduce inflammation, and help you breathe easier.
1. Anti-Inflammatory Foods to Reduce Allergy Symptoms
Allergic reactions are an inflammatory response triggered by allergens such as pollen, dust, or mold. To help reduce inflammation and alleviate symptoms, it’s important to include anti-inflammatory foods in your diet. These foods work to soothe the body and help it cope better with allergens.
Turmeric
Turmeric, the golden-yellow spice, contains curcumin, a compound known for its anti-inflammatory properties. Research suggests that curcumin may reduce the production of histamines, which are responsible for many allergic reactions. Adding turmeric to your meals in the form of curries, smoothies, or teas can help fight inflammation.
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Recipe Inspiration: Rustic Baked Chicken
Pair your turmeric with a comforting, nutrient-packed meal like Rustic Baked Chicken. This dish features seasoned tender baked chicken breast served with velvety mashed potatoes, honey-glazed carrots, roasted pearl onions, and a rich chicken bone broth gravy. It's a home-cooked meal that offers both comfort and anti-inflammatory benefits.
Ginger
Ginger is another powerful anti-inflammatory food that can help reduce nasal congestion and sinus pressure. It contains compounds like gingerol that can reduce the body’s production of pro-inflammatory cytokines. Try adding fresh ginger to your tea, smoothies, or use it in stir-fries for a delicious and soothing effect.
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Recipe Inspiration: Chicken Masala
If you're craving something rich and flavorful, try Chicken Masala – diced chicken braised in a creamy tomato curry sauce, paired with turmeric yellow rice or cauliflower rice. The warming spices in the curry, including ginger, will not only tantalize your taste buds but also help reduce inflammation.
2. Foods Rich in Vitamin C to Strengthen Immunity
Vitamin C not only prevents colds, but it can also help with allergy symptoms. This essential vitamin is an antioxidant that helps support the immune system and can reduce the severity of allergic reactions.
Citrus Fruits
Citrus fruits like oranges, grapefruits, lemons, and limes are packed with vitamin C, which can boost your immune system and reduce histamine production. Regular consumption of citrus fruits can help prevent allergy flare-ups by strengthening your body’s ability to fight off allergens.
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Recipe Inspiration: Cilantro Lime Shrimp
Succulent shrimp tossed in a vibrant cilantro-lime sauce, served with fragrant cilantro-lime infused rice and a dash of Fresno chili peppers. This meal is a refreshing, immune-boosting option packed with lean protein, vitamin C, and fresh herbs.
Berries
Berries are rich in vitamin C and other antioxidants. These antioxidants help protect the body from free radical damage and reduce inflammation caused by allergens. Add a handful of berries to your morning yogurt, smoothies, or oatmeal for a tasty and allergy-fighting boost.
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Recipe Inspiration: Blueberry Protein Pancakes
Start your day with our Blueberry Protein Pancakes – gluten-free, lightly sweet and fluffy, and packed with antioxidants. The blueberries not only add a burst of vitamin C, but they also provide a powerful protein punch to fuel your day.
3. Omega-3 Fatty Acids for Immune Support
Omega-3 fatty acids are known for their anti-inflammatory properties and can support your body’s response to allergens. These healthy fats help regulate the production of inflammation-causing substances in the body, making them a key player in managing allergic reactions.
Fatty Fish
Fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids. Including these fatty fish in your diet can help lower inflammation and reduce the severity of allergy symptoms. Aim for at least two servings of fatty fish per week to keep your immune system functioning at its best.
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Recipe Inspiration: Salmon Adobo
Savor a clean, flavorful meal with Salmon Adobo – expertly seasoned adobo salmon served with a flavorful side of Mexican red quinoa, black beans, and sweet corn. The omega-3-rich salmon will help fight inflammation and support your immune system.
Chia Seeds and Walnuts
If you're plant-based or don’t eat fish, chia seeds and walnuts are excellent sources of omega-3s. You can sprinkle chia seeds on your oatmeal, smoothies, or salads, or enjoy a handful of walnuts as a snack to keep your omega-3 intake high.
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Recipe Inspiration: Chocolate Peanut Butter Protein Balls
For a snack, indulge in our Chocolate Peanut Butter Protein Balls – packed with all-natural peanut butter, whey protein powder, agave, nutritious chia seeds, and rich chocolate. These protein balls are not only a great source of protein and fiber but can also contribute to a healthy gut with the addition of chia seeds.
4. Local Honey to Relieve Seasonal Allergy Symptoms
A popular natural remedy for seasonal allergies is local honey. The idea behind this remedy is that consuming local honey may expose your body to small amounts of local pollen, helping to desensitize your immune system and reduce allergic reactions.
How to Use Honey
Incorporating local honey into your daily routine is easy. Add a spoonful to your tea, drizzle it over oatmeal or yogurt, or use it as a natural sweetener for smoothies. Just be sure to choose raw, unfiltered honey from your local area for the best allergy-fighting benefits.
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Recipe Inspiration: Pesto Salmon
A perfectly roasted salmon filet served with a side of ginger-honey glazed carrots and fresh pesto-infused brown rice. This dish combines the anti-inflammatory power of omega-3-rich salmon with the soothing, immune-supportive effects of local honey—making it both a flavorful and functional choice during allergy season.
5. Foods High in Quercetin to Block Histamine Release
Quercetin is a natural flavonoid found in many fruits and vegetables. It acts as a natural antihistamine by blocking the release of histamines in the body. Adding quercetin-rich foods to your diet can help alleviate common allergy symptoms like sneezing, congestion, and itchy eyes.
Onions
Onions are one of the best sources of quercetin. Including raw onions in salads and sandwiches, or using them in soups and stews can help reduce allergy symptoms. They not only provide quercetin but also offer a potent dose of antioxidants.
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Recipe Inspiration: French Onion Burger
A grilled grass-fed beef patty topped with Swiss cheese and a rich caramelized onion and sherry wine sauce, served with creamy mashed potatoes. This indulgent dish brings the quercetin benefits of onions into a hearty, satisfying meal that’s perfect for allergy season comfort food.
Leafy Greens
Leafy greens like spinach, kale, and swiss chard also contain quercetin. These nutrient-dense vegetables support your immune system and can help alleviate allergy symptoms. Aim to incorporate a variety of leafy greens into your meals, from salads to stir-fries.
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Recipe Inspiration: Loaded Cobb Salad
Shredded chicken breast, hard-boiled egg, chopped turkey bacon, and blue cheese crumbles on a bed of mixed greens, grape tomatoes, cucumbers, and carrots, served with a side of homemade red wine vinaigrette. This hearty, vibrant salad is packed with antioxidants and quercetin-rich greens to help you fight off allergy symptoms while staying nourished and full.
6. Hydration: Drink Plenty of Water
Staying hydrated is crucial for managing allergies. When you're dehydrated, your body produces thicker mucus, which can worsen congestion and sinus pressure. Drinking plenty of water helps thin mucus, making it easier to clear your nasal passages and airways.
7. Probiotic-Rich Foods to Balance the Gut and Boost Immunity
A healthy gut plays a crucial role in immune system function, and research has shown that probiotics—the beneficial bacteria found in certain foods—can help reduce allergy symptoms. By promoting a balanced microbiome, probiotics support the body’s natural defenses and may even help regulate immune responses to allergens.
Yogurt & Fermented Foods
Foods like yogurt, sauerkraut, kimchi, miso, and kombucha are rich in live cultures that feed the good bacteria in your gut. Incorporating these probiotic-rich options into your diet can help lower inflammation and reduce the severity of allergic reactions over time.
Foods to Avoid During Allergy Season
While there are plenty of foods that can help alleviate allergy symptoms, it’s also important to be mindful of foods that may worsen them. Some common foods that can trigger inflammation or worsen allergy symptoms include:
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Dairy Products
While not everyone is sensitive to dairy, it can be a common trigger for those with allergies or sinus issues. Dairy can thicken mucus, making congestion worse and irritating the respiratory system. Consider cutting back on milk, cheese, yogurt, and cream-based products during peak allergy seasons—especially if you notice an increase in phlegm or sinus pressure after consuming them. - Better Alternatives: Try plant-based milk (almond, oat, coconut) and dairy-free yogurts with added probiotics to support your gut.
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Processed Foods
Processed foods are often high in artificial additives, preservatives, and unhealthy fats, all of which can promote systemic inflammation and compromise your immune response.
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Refined Sugars
Sugar can suppress the immune system and feed harmful gut bacteria, creating an imbalance that leads to inflammation and increased allergic responses. Common culprits include candy, pastries, soda, sugary cereals, and sweetened beverages.
Tip: Opt for natural sweeteners like raw honey (in moderation), maple syrup, or fruit-based alternatives.
Eating Clean for Allergy Relief
While seasonal allergies can be a challenge, the foods you eat can make a significant difference in how your body responds to allergens. By including anti-inflammatory, vitamin-rich, probiotic, and omega-3-packed foods in your diet, you can strengthen your immune system and reduce the severity of your allergy symptoms.
With our clean, thoughtfully prepared meals, you can nourish your body, reduce your symptoms, and enjoy flavorful food that supports your wellness goals. Explore our full menu and place your order today.
