Can Your Gut Help Tame Spring Allergies? The Surprising Link Between Microbiome Health and Seasonal Sniffles

Los Angeles Times

06-04-2025

As pollen counts rise across the country, millions of Americans brace themselves for a familiar seasonal struggle: sneezing fits, itchy eyes, endless congestion, and the foggy-headed fatigue that tags along. Allergic rhinitis (aka seasonal allergies) impacts up to 30% of adults and 40% of children in the U.S., per the CDC. And while over-the-counter meds help some, others find themselves stuck in a loop of symptom-chasing.
What if we've been looking in the wrong place for relief? Not up your nose, but in your gut.
Scientists are increasingly exploring the relationship between gut health and the immune responses that trigger seasonal allergies. Emerging research suggests that a more balanced, diverse gut microbiome could be the missing link to fewer sniffles and less sneezing.
'As pollen counts rise nationwide, millions of Americans prepare for the sneezing, congestion, and watery eyes that accompany spring allergies,' says Dr. Adam Perlman, MD, Chief Medical Officer at Pendulum Therapeutics. 'But new research suggests that relief may come not just from antihistamines but from the gut.'
Your gut microbiome, the trillions of bacteria, fungi, and viruses living in your digestive tract, isn't just there to digest your lunch. It plays a major role in regulating your immune system. When this internal ecosystem is off balance, your body may start overreacting to otherwise harmless things like pollen or pet dander.
A 2023 review found clear links between certain gut microbes and allergic diseases, such as hay fever and eczema. In particular, beneficial bacteria like Bifidobacterium and Clostridiaceae seem to help reduce inflammation and regulate immune responses.
'A diverse and balanced gut microbiome appears to help regulate the immune system and reduce inflammation,' explains Dr. Perlman. 'Conversely, an imbalanced microbiome (often caused by poor diet, stress, or antibiotics) can increase susceptibility to allergic reactions by skewing immune responses.'
Backing this up, a 2020 study published in Karger showed that adults with allergic rhinitis had significantly reduced gut microbial diversity compared to healthy controls. That means people struggling with seasonal allergies may have fewer of the 'good' microbes needed to keep immune overreactions in check.
So, what does this mean for your day-to-day? It all comes down to immune modulation. A healthy gut microbiome produces metabolites like short-chain fatty acids (SCFAs), which help regulate inflammation and teach your immune system to stay cool when allergens strike.
On the flip side, a low-diversity microbiome (thanks in part to processed foods, sugar, and stress) can tip your immune system out of balance. Cue the nonstop sneezing.
Translation: If your gut is unhappy, your immune system is more likely to throw an allergic tantrum every spring.
Gone are the days of generic probiotics and hope-for-the-best results. The newest generation of probiotics is highly targeted, using strains naturally found in healthy human guts to support immunity.
'By targeting specific strains of beneficial bacteria, we're entering a new era where we can harness the power of the microbiome to support immune health and potentially reduce allergy symptoms,' says Dr. Perlman.
These 'next-gen' probiotics don't just aid digestion, they're formulated to reduce histamine responses and modulate inflammation, making them particularly promising for allergy sufferers. Of course, probiotics alone aren't a silver bullet. Think of them as part of a full lifestyle shift: one that includes smart nutrition, better sleep, and yes, fewer ultra-processed snacks.
You don't have to go full-on wellness influencer to start improving your gut. Simple, consistent food swaps can make a meaningful impact on your microbiome, and possibly your allergy symptoms.
1. Fermented Foods
These foods are natural sources of probiotics that help seed your gut with beneficial bacteria.
2. Prebiotic-Rich Foods
Prebiotics are the 'food' your good bacteria love, helping them multiply and thrive.
3. Fiber-Heavy Vegetables and Legumes
Fiber feeds the microbes that produce SCFAs, key players in calming inflammation.
4. Antioxidant-Rich, Polyphenol-Packed Picks
Polyphenols not only reduce oxidative stress but also help increase good bacteria levels. 'Even small dietary changes, like swapping processed snacks for nuts or adding fermented vegetables to meals, can contribute to immune balance,'Dr. Perlman points out.
Improving your gut health isn't just about what's on your plate. Your daily habits (from sleep to stress) play a starring role, too.
Chronic stress can mess with your gut lining and lower microbial diversity. Consider adding breathwork, meditation, or a daily walk to your routine; even ten minutes counts.
Your gut and brain are deeply connected. When you shortchange sleep, it disrupts your microbiome and weakens your immune defenses. Aim for 7–9 hours of quality, screen-free rest.
Regular, moderate exercise (think brisk walks, yoga, or cycling) can promote microbial diversity. Overtraining, however, can cause inflammation. Find your balance.
While antibiotics are sometimes necessary, overuse can wipe out beneficial bacteria. Always use them thoughtfully and follow up with probiotic-rich foods.
Let's get real: Focusing on gut health won't magically erase your allergy symptoms overnight. But research strongly suggests it can make a measurable difference — and possibly lessen your need for constant symptom management.
So, if you're already doing the usual (think antihistamines, HEPA filters, saline sprays) but still feeling foggy, itchy, and stuffy, it might be time to look inward.
As Dr. Perlman puts it, 'This spring, breathing easier might start with what's on your plate — and with innovations like next-generation probiotics.' In other words, your gut isn't just about digestion, it could be your secret weapon for surviving allergy season with less suffering. Cheers to that second helping of kimchi.