How to get rid of hay fever symptoms by eating 5 everyday foods – plus 6 other pollen bomb non-negotiables

The Sun

21-06-2025

HAY fever season is in full swing.
And if you're one of the 10million Brits who suffer from constant sneezing, coughing and red itchy eyes as soon as the blossom starts blooming, you'll probably be at your wit's end right about now.
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Popping antihistamines might be a helpful way to calm down swollen sinuses, but it's not the only solution.
The real key to hay fever could be less about tablets, nasal sprays and eye drops — and more about what's going on in your gut.
Nutritionist Stephanie Baker tells Sun Health: 'You may not realise it, but your gut health and immune system are intrinsically linked.
'The majority of our immune system resides in the gut, with gut health significantly affecting how our immune system functions.
'Studies even link dysbiosis (an imbalanced ratio of good to bad guys in the gut) with an increased susceptibility to allergies and inflammatory conditions.'
In fact, low levels of specific bacteria, such as the strain Bifidobacterium, are correlated with a higher risk for seasonal allergies.
It means if you suffer from uncomfortable bloating or excess gas, it could be because the quality and quality of your gut microflora are not as diverse as they could be.
So what can you do about it?
'Firstly, take a good quality multi-strain probiotic to help support a healthy and diverse microbiome,' Stephanie says.
'Couple this with an anti-inflammatory diet, like the Mediterranean or paleo diet.'
I'm a GP - you've been taking your hay fever meds all wrong and it's making it worse
This means lots of vegetables like tomatoes, broccoli and spinach, fruits such as apples, bananas and grapes, nuts like walnuts, cashews and hazelnuts, and herbs including oregano, rosemary and sage.
Beans, lentils and pulses are also important, as are whole grains like oats, brown rice, corn, fish and seafood, poultry, and healthy fats like extra virgin olive oil and avocado.
'When building your plate, focus on colour. Variety in colour leads to more micronutrients which is ideal for gut healing,' Stephanie says.
'And if you notice a clear link between a certain food and increased gut symptoms like bloating, remove the suspect ingredient and notice how your gut responds.'
Along with showing your gut some TLC, there are some additional must-dos that could help your battle hay fever terror.
1. Pop a quercetin pill
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IF you're looking for a natural route to beat an intense hay fever assault, taking an antioxidant supplement could help to beat long-term stuffiness - but not just any old antioxidant will do.
For maximum benefit, try quercetin, which is packed with naturally occurring plant compounds called polyphenols.
It is thought to be particularly effective in a 500mg to 1,000mg daily dose.
You can couple quercetin with over-the-counter hay fever meds or use it in place of them.
'Quercetin supplementation has been thought to manage the histamine response, which is a main contributor to allergic reactions,' Stephanie says.
It can take a few weeks before you start to see results so the earlier you take quercetin the better.
Quercetin is also found in onion, asparagus, berries, apples and green tea - so it could be worth increasing your intake of these too!
2. Rinse away the day
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IF you commute to work and back, the single best thing you can do when you get home is to fling your clothes in the laundry basket and take a shower.
Make sure to wash your hair to remove any traces of pollen that you might have brought home with you.
Don't panic - you can skip the cold shower, as warm water is thought to be more effective at loosening allergic particles that can stick to skin.
That said, ice cubes can be effective at reducing facial puffiness, especially under the eyes.
GUT STUFF Q&A
WHAT IS THE GUT AND WHAT DOES IT DO?
Farzanah Nasser, gut health nutritionist at Biotiful, says: 'The gut is everything that allows food to travel through your body, starting at the mouth, and includes our gut microbiome, which weighs approximately 1 to 2kg kilos (similar in weight to the brain).
'It also includes accessory organs like the pancreas and liver that help release enzymes to break down and absorb the food that we eat so we can extract the goodness from it.'
WHY IS GUT HEALTH IMPORTANT?
Farzanah says: 'The gut is important because it can have an impact on every system of our body. It really is a magical system.
'We extract goodness from the foods we eat like vitamins, minerals and amino acids to help with metabolism, hormones, mood and energy.
'The fibre from the food that we cannot break down goes to our gut microbiome, which we utilise as fuel and in return, makes many things for us - including calcium and iron, vitamins, like vitamin B and vitamin K.
'It also produces postbiotics that have an anti-inflammatory impact throughout the body, supporting gut health, mood and skin to name just a few.
'Research is always being published that shows the better we take care of our gut health, the better health outcomes we can expect too.'
SIGNS YOUR GUT IS A MESS
Farzanah says: 'Signs that your gut is out of whack can include bloating, irregular bathroom habits, burping, and indigestion.
'However, gut issues are not confined to the area - they can be system-wide.
'Low mood, brain fog, inflammatory skin conditions like eczema and hormone imbalances can all also be impacted by gut health too.'
DANGERS OF POOR GUT HEALTH
Farzanah says: 'Our gut can impact so many systems of the body that supporting it as best we can will have a positive effect on how we feel and function daily.
'Studies have found that supporting the gut has a positive impact on mood and lowering anxiety and stress.
'It can positively impact our hormones, skin and longevity. Up to 70 per cent of our immune system is in the gut, meaning good gut health supports better immunity and reduces inflammation - which is a driver for ageing and chronic disease.
'Supporting our gut also helps us regulate our blood sugar and cholesterol, supporting heart health.
'We would be missing out on many of these benefits if we didn't take care of our gut.'
HOW TO IMPROVE GUT HEALTH
Farzanah says: 'In a world obsessed with supplements and quick fixes, we've lost sight of the simplest, most effective way to support, or 'reset', our gut - through natural foods that have been enjoyed for centuries.
'It's time to go back to basics. Supporting your gut health does not need to be complicated.
'Including more fermented foods for seven to 14 days, alongside 30 different plants, could significantly improve the abundance of healthy bacteria in your gut.
'Plant foods include everything from fruits, vegetables, nuts, seeds, herbs, legumes, grains, teas and spices – so there is a lot to choose from.
'Fibre is also crucial - we should all be aiming for 30g a day - as it promotes a healthy microbiome, and helps to keep us fuller for longer and support balanced blood sugar.'
She adds: 'Be sure to go outdoors and get some fresh air. Sunlight can influence gut health and help improve your mood and energy levels.
'But also prioritise getting seven to nine hours of sleep, which is important to help maintain gut health, plus a lack of sleep makes us crave more sugar and feel too tired to cook.'
3. Create a barrier
IT might sound obvious, but there are some common sense steps that can dramatically reduce stuffiness and swollen eyes.
Firstly, wear a hat to help shield your hair and face, and pop on a pair of wraparound sunglasses as soon as you head out the door.
This will help prevent pollen from getting close to your eyes and will deter you from rubbing them.
Another quick but effective tip is to smear a little coconut oil or Vaseline on your lips and around your nostrils to create a barrier of entry for pollen.
4. Plan ahead
CHECKING the pollen count is a vital step to keep hay fever in check.
The Met Office website displays a real-time five-day forecast for each region of the UK, with an easy-to-understand traffic light system ranging from 'low' to 'very high' so that you can plan ahead.
The app is available on iOS and Android devices.
5. Eat 30 plants per week
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STUDIES show that a diverse diet results in a lower risk of hay fever symptoms.
Yet approximately two thirds of all UK adults still don't manage to eat the bare minimum of five portions of fruits and vegetables per day.
Health experts now recommend aiming for 30 different plant-based foods per week to truly optimise wellbeing.
The good news is, this isn't limited to fruit and veg; it also includes herbs, spices, nuts and seeds.
'I suggest including key anti-inflammatory microbiome supporting foods such as garlic, turmeric, and apples to help support the body's immune response,' Stephanie says.
'Limit your intake of caffeine, alcohol and highly processed foods as they can compromise the microbiome and impact immune health.'
6. Do a spring clean
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A DEEP clean isn't just cathartic; it could also help to ease hay fever symptoms - so don't let those chores build up!
Vacuuming behind the sofa, under rugs, and in hard-to-reach corners along with changing your bedding weekly can help to minimise allergens in the house.
Keeping the windows and doors closed during peak pollen hours, as well as investing in an air filter, can also help to keep your home pollen-free.
Hay fever first aid kit
Analyse your symptoms and find the best medication kit for you...
Antihistamines
Antihistamines (cetirizine or loratadine) work by blocking histamine in the body, which is released when the body detects something it thinks is harmful.
Histamine causes blood vessels to expand and the skin to swell, but in people with hay fever, also causes an allergic reaction. That's the watering eyes, blocked nose, rashes and so on.
Max Wiseberg, airborne allergens expert and creator of HayMax, says that many antihistamines are available on prescription, such as Telfast, which you can see your GP for or get through an online doctor, such as LloydsPharmacy.
Telfast, and other prescription-only antihistamine tablets, work in the same way as over-the-counter antihistamines, but are stronger and intended to help with more severe symptoms.
'Get your prescription in advance of the season so you have your medication in time to start taking it at the right time,' he says.
'Some are best taken at least one month before the hay fever season starts."
Nasal sprays
A nasal spray can be effective in controlling congestion and stuffiness.
Pharmacists can advise on nasal sprays (sodium cromoglicate, ipratropium bromide or decongestant), and eye drops, too.
Nasal sprays can also help with other symptoms of hay fever 'because the medicine is targeted directly to the nose, which is where the vast majority of allergens enter the body', Max says.
Independent pharmacist Rita Ghelani says: 'Try Xlear nasal spray, which contains xylitol, and has anti-bacterial properties and keeps the nasal lining moist.
'If symptoms are more severe, then try an anti-inflammatory nasal spray – sometimes referred to as a steroid nasal spray – which can take a few days to work.
'Start with one that contains beclomethasone, which is used twice a day, in the morning and at night.'
Rita also advises cleaning the nose with a saline nasal spray before a steroid spray, saying: 'It will remove sticky mucus from the nasal passage, thus improving the effectiveness of the medication.'
Eye drops
If itchy eyes are your primary concern, Rita says: 'Try using sodium cromoglicate eye drops.
"These make the eyes less sensitive to allergens such as pollen and reduce irritation.
"They need to be used four times a day to keep the levels of the active ingredient high enough to be effective.
"Keep using them even if symptoms improve.
'Using a good eye drop to lubricate the eyes may also help with dry eyes during the summer months.'