Hay fever: Nine surprising foods you should include in your diet to help fight symptoms

Hay fever sufferers will often notice that their hay fever may get worse when the pollen count is high. This tends to be when the pollen count reaches 50 and is usually when the weather is warmer. Seasonal hay fever develops when the body’s immune system overreacts to pollen from grass, trees and weeds. While there is no cure for hay fever, treatments including medicines and a change of diet can help alleviate symptoms.

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According to Bio-Kult’s Nutritional Therapist Hannah Braye there are foods that can be consumed to help keep hay fever symptoms at bay.

When pollen triggers your allergic reaction, the inside of your nose and throat can become inflamed.

As it is essentially a inflammatory condition, following an anti-inflammatory diet is recommended.

Hannah Braye recommends incorporating nine foods into your diet to help keep your hay fever symptoms under control.

Quercetin rich foods
Hannah says: “The flavonol quercetin may be particularly beneficial for hay fever sufferers due to its ani-allergic activity. The main food source of quercetin are vegetables such as onions, garlic, watercress and broccoli, fruits such as berries and grapes, and tea.”

Apples
Hannah also added: “Apples are also high in quercetin and the polyphenols they contain have been shown in studies to help reduce sneezing in those allergic to pollen and dust.”

She recommends stewing up some apples at the beginning of a week and adding them to porridge.

Vitamin C rich foods
Hannah recommends filling up your weekly shop with vitamin C rich fruit and vegetables like broccoli, peppers, dark leafy greens, kiwi, strawberries and citrus fruit.

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This is because quercetin appears to work synergistically with vitamin C, which is also a powerful anti-oxidant.

Fermented foods
Hannah says: “Hay fever is caused by an overreaction of the immune system. Around 70% of our immune cells reside in the lining of the digestive tract, and are supported and influenced by a diverse range of gut bacteria.

“Traditionally fermented foods such as sauerkraut, kimchi, kefir, live yoghurt, miso and kombucha, which contain live bacteria are a great way to give your gut fora additional support.”

Bone broth
Adding bone broth into your diet can help support the health of the guy lining by providing a number of nutrients such as collagen, glycine, gelatine and glutamine.

 

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Hannah said: “Allergic conditions such as hay fever ave long been associated with increased intestinal permeability (“leaky gut”). Bone broth/stock, ideally made using the bones and cartilage from organic grass-fed animals,” can benefit the gut in a number of ways.

Omega 3 essential fatty acid
Hannah says that Omega 3 fatty acids have potent anti-inflammatory properties.

She says: “The best source is from oily fish such as salmon, mackerel, anchovies, sardines and herring.”

The recommended weekly portion of fish is two to three a week.

However if you are vegetarian sources like flax seeds, chia seeds and hemp can be beneficial.

Ginger and turmeric
Ginger and turmeric have anti-inflammatory properties.

Hannah says that studies have shown hat they inhibit and stabilise mast cells, which are the cells responsible for producing the pro-inflammatory compound histamine which causes the symptoms of hay fever and other allergies.

You can use these in cooking and making tea.

Anti-histaminic teas
Hannah says that certain plants, like chamomile, nettles and peppermint have also been shown to help reduce histamine and are readily available and easily made into teas.

She recommends “brewing a bit teapot and sipping away throughout the day will also help maintain hydration.”

Green tea
Hannah said: “In addition, the polyphenols in green tea have potent anti-oxidant effects, helping to reduce inflammation and stablise mast cells. Studies also indicate that green tea polyphenols may have a positive impact on our gut bacteria, which could be of further benefit to hay fever sufferers.”

Incorporating these foods into your diet can help alleviate hay fever symptoms.

It is also recommended to take any hay fever medications like anti-histamines as well as eye drops and nasal spray.

You can find the accurate pollen count here: https://www.metoffice.gov.uk/weather/warnings-and-advice/seasonal-advice/pollen-forecast#?date=2020-05-11

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