How to Naturally Support Hayfever
Hayfever season is officially here, and for many people, symptoms are getting worse due to longer pollen seasons and higher allergen levels in the air.
If you’re struggling with seasonal sniffles, itchy eyes or that foggy head feeling, have a look at ways to support your body naturally, using nutrition and lifestyle tweaks.
1. Add Natural Antihistamines to Your Plate
Flavonoids like quercetin, found in certain foods have been shown to help reduce histamine release and inflammation.
Quercetin acts as a mast cell stabiliser, meaning it may help calm the immune response that triggers those frustrating hayfever symptoms.
Try adding:
Red onions (raw if tolerated)
Apples with the skin on
berries (especially blueberries & blackberries)
Kale or watercress
Green tea (also contains catechins with anti-allergy effects)
2. Support Your Gut
Your gut plays a huge role in immune balance. A healthy, diverse microbiome can actually help reduce allergic inflammation.
A 2020 study found that people with more diverse gut bacteria experienced fewer allergy symptoms.
Ways to support your gut:
Include fermented foods: sauerkraut, kimchi, kefir, plain live yoghurt
Eat plenty of prebiotic fibre: leeks, onions, garlic, oats
Consider a high-quality probiotic supplement (especially strains like Lactobacillus rhamnosus GG)
3. Increase Anti-Inflammatory Foods
Reduce general inflammation in the body and support immune regulation.
A 2021 review highlighted the role of omega-3s in reducing nasal symptoms and inflammatory markers in allergic rhinitis.
Easy swaps:
Sprinkle ground flaxseed on porridge or yoghurt
Add walnuts to salads or snacks
Add ginger & turmeric (with black pepper) to morning tea
Drizzle extra-virgin olive oil onto meals
Include salmon, mackerel, anchovies, or sardines 1–2x per week
4. Key Nutrients
These nutrients play a role in supporting the immune system and the breakdown of histamine.
Zinc – sunflower seeds, pumpkin seeds, poultry
Magnesium – spinach, pumpkin seeds, cashews
Vitamin C – bell peppers, oranges, kiwis, broccoli, tomatoes
5. Supplements*
Some supplements shown to support hayfever include:
Quercetin with bromelain (a combo that enhances absorption and reduces inflammation)
Vitamin C (a natural antihistamine)
Stinging nettle extract (or have as a tea!)
*Always speak to your practitioner before starting new supplements, especially if you’re on medication.
6. Lifestyle Habits
Sometimes, the basics make all the difference:
Shut windows early morning and close them early evening
Shower and change clothes after being outside
Rinse your nasal passages with saline spray
Use air filters indoors
Stay hydrated to thin mucus and soothe inflamed tissue
Final Thoughts
These tools won’t cure hayfever overnight, but they are a good starting point and can help reduce severity and improve your overall resilience through the season. Try to start these things a few weeks before you expect your symptoms to start.
If you’d like further personalised support with hayfever or your immune health, I’d love to chat. Book a free discovery call.