How Nutrition Can Support You Through Allergy Season

A Whole-Body Look at Seasonal Allergies

Spring in Australia can be beautiful — but for many, it also brings itchy eyes, blocked noses, sneezing fits, headaches and that foggy, exhausted feeling that hay fever can bring.

While pollen, dust and environmental triggers get most of the blame, there’s another piece of the puzzle many people don’t consider: your diet.

Certain foods may help calm the body’s inflammatory response, support the immune system, and even reduce allergy severity — while others might exacerbate symptoms. At Elgin House, we take a whole-body approach to wellbeing, and nutrition plays a powerful role.

How Food Interacts with Allergies

Allergies occur when the immune system reacts to harmless substances like pollen as though they’re a threat. This response involves histamines — chemicals that trigger swelling, sneezing, congestion and watery eyes.

Certain nutrients can help regulate this histamine response, reduce inflammation, and support gut and immune function. Think of food as one of your daily tools for managing symptoms.

Foods That May Ease Allergy Symptoms

1. Vitamin C–Rich Foods (Natural Antihistamines)

Vitamin C may help reduce histamine levels in the body, providing gentle, natural symptom support.
Examples: strawberries, broccoli, kiwi, capsicum, citrus, tomatoes, leafy greens.

2. Omega-3 Fatty Acids (Anti-Inflammatory Support)

Omega-3s help calm inflammatory pathways that can intensify allergy symptoms.
Examples: salmon, sardines, mackerel, walnuts, chia seeds, flaxseeds.

3. Probiotics & Fermented Foods (Gut–Immune Connection)

Because around 70% of the immune system lives in the gut, a healthy microbiome can support a more balanced immune response during allergy season.
Examples: yoghurt, kefir, sauerkraut, kimchi, miso, tempeh.

4. Hydrating Fruits & Vegetables

Hydration supports clearer sinuses and calmer mucous membranes.
Examples: cucumber, watermelon, celery, oranges, grapes.

5. Quercetin-Rich Foods (Natural Anti-Inflammatory)

Quercetin is a plant compound that may help regulate histamine release.
Examples: onions, apples, blueberries, kale, broccoli.

Foods That May Worsen Symptoms

1. Ultra-Processed Foods

UPFs are often high in additives, sugar, and unhealthy fats — all of which can worsen inflammation and intensify symptoms.

2. High-Histamine Foods (For Some People)

If symptoms are severe, temporarily reducing naturally high-histamine foods may help.
Examples: aged cheese, cured meats, alcohol, certain fermented foods, vinegar-heavy foods.

3. Excess Sugar

High sugar intake may contribute to inflammation and impact immune function, potentially worsening allergy reactions.

The Elgin House Approach

While nutrition won’t replace medical treatment for allergies, it can be a powerful complementary support.
Small, intentional dietary choices — like increasing vitamin C–rich foods, prioritising omega-3s, or supporting gut health — can help soften the impact of springtime triggers.

At Elgin House, we believe nutrition is more than fuel. It’s a daily opportunity to support your hormones, immune system, and overall wellbeing.

A Gentle Reminder

Every body responds differently. Experiment, observe, and choose the foods that make your symptoms feel lighter and your days feel clearer.

References & Further Reading

1. National Centre for Immunisation Research & Surveillance (NCIRS). Hay fever & allergic rhinitis – clinical overview.

2. Australasian Society of Clinical Immunology and Allergy (ASCIA). Diet and Allergy Factsheet.

3. Harvard Health Publishing. 'Can diet help manage seasonal allergies?'

4. Journal of Nutritional Biochemistry – Studies on vitamin C and histamine reduction.

5. Nutrients Journal – Research on omega-3 fatty acids and inflammation.

6. Frontiers in Immunology – Gut microbiome and immune response mechanisms.