Expert recommends five foods to reduce hay fever symptoms

Expert explains when hay fever is worst

Allergy season is upon us, with around one in five people affected by hay fever as a result. While antihistamines and hay fever relief wipes are known to help reduce symptoms, they can bring with them some unwanted side effects such as drowsiness. So for some, opting for natural remedies such as certain foods could be the answer.

With this in mind Sarah Hastings, expert at vitamin and supplement brand Chewwies, shared the best five foods you can eat that may help reduce symptoms of hay fever.

Root vegetables

She said: “Root vegetables are packed full of the essential vitamins and minerals that you need to help reduce inflammation in the body.

“Inflammation is a huge contributor to hay fever symptoms, so incorporating more root vegetables into your diet can be incredibly beneficial.

“Specifically, root vegetables like sweet potatoes, carrots, and beets are all high in antioxidants, which help to reduce inflammation and therefore reduce symptoms.

“You can easily add these as a side to main meals alongside your protein of choice.

“They’re also full of fibre which is a fantastic added bonus for your gut health.”

Citrus fruit

“Citrus fruits like oranges, lemons, and grapefruits are well-known for their high vitamin C content and are great for helping with hay fever relief,” she explained.

“Vitamin C is an extremely powerful antioxidant that helps to boost the immune system and reduce inflammation in the body.

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“By consuming more citrus fruits during hay fever season, you can help to strengthen your immune system and reduce the severity of your symptoms. Try snacking on these throughout the day, instead of sugary or processed snacks.”


Ms Hastings said: “Ginger is another powerful anti-inflammatory that has been used for centuries to treat a variety of health conditions, including allergies.

“By incorporating more ginger into your diet, you can help to reduce inflammation in the body and alleviate hay fever symptoms.

“I recommend drinking hot ginger tea as an effective way to get this into your system. You can also add ginger as a seasoning to fish or even to dress a salad.”


She continued: “Kale is a fantastic leafy green vegetable full of nutrients that can help reduce hay fever symptoms.

“It contains carotenoids like beta-carotene and lutein, which have been shown to fight inflammation and hinder the release of histamine in the body.

“Histamine is a chemical that is released during an allergic reaction and is responsible for many of the symptoms of hay fever, including itching, sneezing, and runny nose.

“You can easily create delicious summery kale salads, add kale to your scrambled eggs in the morning, or even throw some in the blender with other greens to create a healthy smoothie.”


“Salmon is a fatty fish that is rich in omega-3 fatty acids, which have been shown to have anti-inflammatory effects on the body,” she added.

“Omega-3 fatty acids block the production of inflammatory compounds which is a great help during allergy season.

“By eating more salmon, you can help to reduce inflammation in the body and relieve hay fever symptoms.

“A delicious protein, you can easily add salmon to a salad, or a noodle or rice dish.”

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