Hay fever: these foods help to reduce your complaints

Hay fever: these foods help to reduce your complaints

Have you been walking around with red eyes, coughing, and sniffing for several weeks? Then spring won’t be much fun for you because it can make you feel pretty miserable. You may be inclined to reach for a hay fever medicine, but luckily you can also do a lot to minimize the symptoms of hay fever in a natural way. In this article, you can read which food will help you keep hay fever at bay this spring!

Hay fever and a healthy lifestyle

Hay fever is a collective term for allergic symptoms that occur as a reaction of the immune system after inhaling certain types of pollen that floats in the air in the spring when the trees are in bloom again.

Hay fever is something that many people suffer from. It is quite normal to take medication for it. What many people do not know is that the symptoms of hay fever are much more severe when you have an unhealthy lifestyle.

When you eat unhealthy, have a lot of stress or exercise little, the complaints of hay fever can cause much more problems than if you have a healthy lifestyle and a strong body.

In addition to taking medication to reduce the symptoms of hay fever, you can also adjust your lifestyle to minimize them. What you eat and how you live has a major influence on how the symptoms of hay fever manifest themselves.


Hay fever: these foods help to reduce your complaints

In addition to the complaints being caused by the pollen, some pollen also reacts to the food you eat. This means that if you eat the wrong types of food when you have hay fever, you will suffer twice as many complaints. For example, it can manifest itself as a tingling sensation around the mouth.

Histamine is also in food and there are certain types of food that contain a lot of this substance. It is therefore very important to avoid those types of food if you suffer from hay fever so that you consume less histamine.

Many foods that contain histamines are very healthy, but you would do well to avoid them at this time of year if you suffer from hay fever. Otherwise, there is a good chance that you will get double complaints.

Food to avoid with hay fever

It is best to avoid these types of food if you suffer from hay fever:


Lamb, pork, and game, in particular, contain a lot of histamines. Eat vegetarian at this time of year or at least avoid these types of meat.

Fish, shrimp, and shellfish

Many fish species contain quite a bit of histamine. Especially canned fish such as tuna and sardines. Crustaceans and shrimps also contain a lot of histamines. It is, therefore, best to avoid both during this period.

Hay fever: these foods help to reduce your complaints

Some fruits & vegetables

Beetroot, spinach, melon, kiwi, strawberries, avocado, and pineapple. Of course, there are still a large amount of fruit and vegetables left. Keep on varying a lot.

Herbs and spices from jars

Think cinnamon, sesame seeds, nutmeg, and mustard seeds. Season your food with seasonings such as garlic, onion, and pepper. Oregano, chives, and dill are also excellent seasonings.

Beer, wine, and soft drinks

These contain a lot of histamines, this substance stimulates a reaction. Omit them and replace them with water with lemon, lime or orange slices and vegetable juices.

Fermented foods

It is better not to eat tempeh, kombucha, sauerkraut, kefir, Greek yogurt, and fermented cheeses such as brie if you suffer from hay fever.


Dairy is difficult to digest. Because we lack enzymes to break it down properly and many people react strongly to it, you would do well to omit this if you suffer from hay fever.

Sugar and processed foods

It is also a good idea to avoid sugary and processed foods . This stimulates inflammation in the body and you want to prevent that if you suffer from hay fever. If you are overweight and suffer from hay fever, you would do well to lose some weight , this also reduces the symptoms of hay fever. In that case, avoiding sugary foods is especially important.

Food that helps reduce your hay fever symptoms

Of course, there are also foods that actually reduce the symptoms of hay fever:


Onions are full of the substance quercetin. This is a natural anti-histamine. Ideal to combat hay fever complaints. Eat onions as fresh as possible, they quickly lose a quarter of the quercetin as they get older. Also great for flavoring your food.


Garlic is one of the best remedies to use against hay fever. Preferably add it to your diet every day. You will notice that the sniffling will decrease quickly. The very best (but hardly anyone can afford it ) is to crush garlic, let it sit for 15 minutes, and then eat it raw. This is extremely medicinal and healthy.

Different types of fruits and vegetables

Hay fever: these foods help to reduce your complaints

Especially apples, blueberries, broccoli, purple grapes, and carrots help reduce hay fever symptoms. Apples have a high level of quercetin. Eating an apple regularly helps to protect you against hay fever. Make sure to eat the apple and the skin, because just under the skin are most of the valuable nutrients.

Omega 3 fatty acids

It is very important to get enough of these fatty acids. If you are healthy, but also if you suffer from hay fever. Because eating fish is not a good idea, you would do well to use a fish oil supplement to get enough omega-3 fatty acids.

Also add seeds to your diet regularly. These contain the vegetable version of omega 3 fatty acids and also a lot of proteins that help your body to create a healthy and strong body.


Turmeric is extremely healthy and anti-inflammatory. It protects against the release of histamine which is the main cause of hay fever. It reduces the symptoms and helps reduce them. Preferably use fresh turmeric root. Make it into tea or use it in your vegetable curry.

Your own research

Everybody is different so do your own research and experiment with how you react to different types of food. Keep varying and feel how your hay fever complaints are going after every meal. Have they gotten worse? Do you feel fitter?

Keep it in a notebook and create your own way of eating that minimizes your hay fever complaints. In the winter months, you can test how you react to foods that contain a lot of histamines. You may then be able to eat them just fine without being bothered by them.


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