Spring is a beautiful time of year, but for many people it also means sneezing, itchy eyes, congestion and a runny nose.

Hay fever, or allergic rhinitis, happens when the immune system reacts to airborne allergens such as pollen, dust mites or mould. While food and supplements can’t remove the allergy itself, there are some simple ways to support your body during hay fever season.

Eat Plenty of Colourful Plant Foods

Fruit, vegetables, herbs and spices provide antioxidants and plant compounds that support normal immune function.

Great choices include:

Berries
Citrus fruit
Kiwi fruit
Capsicum
Broccoli
Apples
Red onion
Leafy greens

Quercetin, a plant compound found in foods such as onions, apples and berries, is also commonly used in supplements during allergy season.

Support Your Gut

Our gut microbiome plays an important role in immune function.

Try including fermented foods such as:

Kefir
Natural yoghurt
Sauerkraut
Kimchi
Miso
Natto
Tempeh

Prebiotic foods such as oats, Jerusalem artichoke, onion, garlic, legumes and green banana can also help feed beneficial gut bacteria.

Include Healthy Fats

Omega-3 fats support normal inflammatory processes in the body.

Good sources include:

Oily fish such as wild salmon and mackerel
Chia seeds
Flaxseed
Hemp seeds
Walnuts

Omega-3 supplements can also be useful for people who don’t regularly eat oily fish.

Stay Hydrated

As the weather warms up, keep fluids up with water, herbal teas, sparkling mineral water or coconut water.

Saline nasal sprays and rinses can also help wash pollen and other allergens from the nasal passages.

Create a Hayfever Kit

Pop into store and explore options such as:

Quercetin
Vitamin C
Probiotics and prebiotics
Omega-3s
Herbal teas
Fermented foods
Nutrient-rich wholefoods

There’s no single “magic” hay fever product, but good nutrition, hydration, reducing allergen exposure and choosing appropriate support can all form part of a healthy spring routine.

If hay fever symptoms are persistent or severe, speak with your pharmacist or healthcare professional about appropriate treatment.