5 Foods That Fight Seasonal Allergies

5 Foods That Fight Seasonal Allergies



If you suffer from seasonal allergies, you might struggle with annual sneezing, hives, or asthma, and there are foods that can help. While no one food is a cure, there are many that can shore up your health, calm a cranky immune system, reduce inflammation, and offer relief. 

Whether you’re on a cleanse or maintaining healthy habits in between programs, these top five foods can help your body fight the dreaded fall sniffles.

Matcha + Green Tea

The ultimate substitute for your morning coffee on your Clean 21 or Clean 7 program, tea, especially green tea and matcha (powdered green tea leaf), contains naturally occurring antihistamines that help reduce allergy symptoms. 

Drinking hot tea also thins your nasal passages through the inhalation of steam, which helps soothe and clear a runny nose. And if you’re craving something frothy and creamy, this Pumpkin Spice Matcha Latte is basically autumnal contentment in a cup (and yes, you can have this on your cleanse).


You know we encourage you to take your probiotics. Not only do they nourish the good bacteria in your gut, but they also help regulate your immune system and can lower antibodies that contribute to allergy symptoms. 

Probiotic supplements, coconut water kefir, miso (if you tolerate soy), and cultured vegetables are all excellent sources of various probiotics, and it’s good to mix it up and consume a variety of strains. A combination of supplements and raw probiotic foods will help strengthen and support your gut microbiome.


Apples and apple peels are rich in quercetin, a flavonoid containing natural antihistamine and anti-inflammatory properties. Studies show that quercetin can inhibit immune cells from releasing histamines, which cause allergy symptoms like itchy, watery eyes, a runny nose, hives, itching, and sneezing. 

Try our sugar and allergen-free Apple Cobbler for a cozy, comforting (and cleanse-friendly) treat.


Salmon and other fatty fish like mackerel contain omega-3 fatty acids that boost the immune system, offer anti-inflammatory properties, and help fight asthma and allergy symptoms. 

The bottom line: your immune system probably needs help if you experience seasonal allergies. Omega-3s help keep immunity high and inflammation levels low. This Easy Weeknight Salmon Bowl With Quinoa is a balanced and budget-friendly meal you’ll reach for every week. 


Walnuts contain plant-based omega-3 fatty acids that help keep allergies at bay, and a handful of walnuts is equivalent to about 3.5 ounces of salmon. Walnuts are also rich in antioxidants that help fight inflammation with powerful nutrients and plant compounds. 

This Toasted Walnut and Parsley Spread is a satisfying, omega-3-rich, addition to your weekly healthy snack rotation. You can also toss a handful of walnuts onto a salad for a quick and delicious protein-rich boost.

Remember that when it comes to maintaining your health, prevention is key. When you nourish your body with whole foods while supporting natural detoxification processes through periodic cleansing, you can reduce inflammation and strengthen your immunity over time. Less inflammation means a stronger immune response––and that means less of those nagging seasonal allergy symptoms.

Rotate these allergy-fighting foods throughout your weekly meal plans, cleanse regularly throughout the year, and stick to the most nutrient-rich foods available. Building a strong, healthy body is a lifestyle, not a quick fix. The more time you invest in your health throughout the year, the greater the benefits will be in the long term.

 Written by Carolyn De Lorenzo