.jpg)
Allergy Fighting Foods that Could Ease Your Symptoms
By Julie Marks
Published on May 19, 2025
Medically reviewed by Corinne Savides Happel, MD
Allergy season can be tough, but certain foods and drinks might offer relief. Incorporating items like honey, citrus fruits, and green tea into your diet may help soothe symptoms and support your immune system.
1. GINGER
Ginger is a spice often used for medicinal purposes. Some research suggests it has antioxidant and anti-inflammatory properties. In animal studies, ginger helped suppress certain inflammatory proteins in mice's blood, resulting in fewer allergy symptoms. Though no studies on humans have proven that ginger can effectively treat allergies, when eaten sparingly, it tends not to cause harm and can add flavor to dishes. Add ginger to stir-fry recipes, soups, smoothies, sauces, or teas.
2. LOCAL HONEY
Local honey contains small amounts of pollen sourced from bees within close proximity to where it is sold. Consuming local honey may help you build a resistance to the pollen you’re allergic to. However, there is little evidence to support this claim. Still, honey contains vitamins and antioxidants that may benefit your health. Honey may also help soothe
your sore throat and help calm a cough.3 You can purchase honey at your local farmers' market.
3. CITRUS FRUITS
Citrus fruits, such as oranges, tangerines, lemons, and limes, contain a lot of vitamin C. Some research shows that vitamin C may help children with allergic rhinitis (hay fever) symptoms.4 Vitamin C can also help shorten the duration of the common cold, although it does not decrease the risk of getting a cold.5 You can enjoy citrus fruits as a snack or add them to a fruit salad, smoothie, or juice.
4. ONIONS
Onions contain quercetin, an antioxidant that acts like an antihistamine in the body.6 Antihistamines block his-
tamine, a chemical released during an allergic reaction. For severe allergic reactions (anaphylaxis), epinephrine is required for treatment. Research suggests quercetin can decrease histamine and improve allergy symptoms.7 Raw red onions have the highest levels of quercetin. You can easily add flavor to dishes by including an onion.
5. KIWI
Kiwifruit is loaded with vitamins and minerals. Like citrus fruits, kiwi is high in vitamin C, which may support a healthy immune system and ward off allergy symptoms. You can enjoy kiwi plain as a snack or add it to juices, smoothies, or fruit bowls. People with an allergy to kiwi should look for alternate sources of vitamin C.
6. PINEAPPLE
Pineapple is a sweet fruit that contains an enzyme called bromelain. Research suggests that bromelain has anti-inflammatory properties and helps ease sore throats and clear sinuses. Some animal studies have found that the enzyme might also help with allergic asthma. Pineapple is also a good source of vitamin C. It’s best to eat fresh pineapple instead of packaged or canned pineapple. While some people may benefit from the vitamin C and bromelain in pineapple, others have an allergy or intolerance to pineapple that makes eating it harmful. Those who experience adverse symptoms with pineapple should eat other foods with vitamin C.
7. TOMATOES
Tomatoes are packed with an antioxidant called lycopene, which may help fight inflammation.9 Less inflammation could lead to improved allergy and sinus symptoms. To get the highest concentration of lycopene, try to consume cooked tomatoes.
8. SALMON AND OTHER OILY FISH
Salmon and other oily fish contain high omega-3 fatty acids, which have anti-inflammatory properties. Some research suggests higher intakes of omega-3s can lessen your risk of allergy and asthma symptoms.10 Experts
recommend that most adults eat at least two servings of fish per week.
9. KEFIR
Kefir is a fermented milk drink that’s similar to yogurt. It contains probiotics, which may help support your immune system by balancing the microbes such as bacteria in your gut microbiome (the communities of microbes in the digestive tract). Kefir contains more probiotics than yogurt. In animal studies, kefir has been shown to have anti-allergic effects.12 Add kefir to a smoothie or use it in a salad dressing.
10. TUMERIC
Turmeric is a spice that contains curcumin, a powerful anti-inflammatory. An animal study found that mice who took turmeric had an inhibited allergic response. Turmeric is a common ingredient in curry dishes. You can add turmeric to your favorite recipes, smoothies, soups, or teas. Caution is warranted, however. Overly high doses of turmeric are not recommended and can be associated with significant side effects.
11. GREEN TEA
Green tea is a soothing drink high in antioxidants. Some research shows that compounds in green tea, called epigallocatechin gallate (EGCG), may have anti-allergic properties.15 Additionally, hot green tea could soothe a sore, dry throat due to allergies. How to Minimize Allergy Severity With Diet. If you'd like to modify your diet to help your allergy symptoms, focus on eating foods rich in antioxidants, vitamins, omega-3 fatty acids, and probiotics.16 These compounds may support your immune system and lessen inflammation in your body. In general, your diet should also be healthy and well-balanced.
While these measures likely won't eliminate the need for allergy medication, they may help you feel better. Foods and Drinks to Avoid: Some foods and drinks promote inflammation and may exacerbate your allergy symptoms. You might want to avoid:
• Alcohol: Alcohol can widen blood vessels and increase histamine levels, potentially making allergy symptoms worse.
• Fried foods: Fried foods are high in unhealthy fats that may trigger inflammation and aggravate allergies.
• High-fat foods, like butter: Saturated fats can promote inflammation, which might intensify allergic reactions.
• Processed meat, like hot dogs: These often contain preservatives and additives that can trigger or worsen
allergy symptoms.
• Refined carbohydrates, like white bread, cookies, or pastries: These can spike blood sugar and promote inflammation, potentially worsening allergies.
Sugar-sweetened beverages, like soda: Excess sugar may increase inflammation and reduce immune system function, making allergy symptoms harder to manage.
KEY TAKEAWAYS:
There are many over-the-counter (OTC) and prescription medicines to help ease your seasonal allergy discom-
fort. However, a diet high in foods that lower inflammation and support your immune system, such as ginger, citrus fruits, honey, kiwi, and salmon, may also help you feel better.
While eating certain foods may be beneficial, changing your diet alone isn’t likely to replace standard medical
care. Talking to a healthcare provider before starting any new eating plan is a good idea.