Eat Your Way to Hay Fever Relief This Summer 🌼

Hay fever. It’s the season nobody asked for. Your eyes itch like you’ve been slicing onions all day, your nose becomes a non-stop tap, and you’re one sneeze away from being mistaken for a lawnmower.

But what if your kitchen could help fight back?

While food might not banish your hay fever for good (sorry!), it can ease the symptoms and give your immune system a much-needed boost. If you’re looking for natural relief this summer, here’s your nutrition-packed toolkit to help keep the sneezes at bay — straight from clinical nutritionist Sarah Flower.

Quercetin: Your Natural Antihistamine Hero for Hay Fever Relief

Forget popping pills — Quercetin is a plant-based powerhouse found in everyday foods. Unlike conventional medications that block the effects of histamine, quercetin goes one step further: it prevents your body from releasing histamine in the first place, which can help with hay fever relief.

Where to find it:

• Red onions (eat them raw for best effect!)

• Apples

• Berries

• Parsley

• Peppers

Want to supercharge the benefits? Pair it with bromelain-rich pineapple or a supplement that combines the two.

Biotin: Mucous Membrane MVP 👃

You’ve heard of Biotin for hair and nails, but it’s also a behind-the-scenes helper for your mucous membranes — think sinuses, throat, tear ducts — all those bits that get inflamed when hay fever strikes.

Biotin-rich bites:

• Egg yolks

• Fish

• Liver (if you’re brave!)

• Avocados

• Leafy greens

• Nuts

You can also try a fast-absorbing supplement like New Era H Biotin tablets. These melt under the tongue and get to work faster than traditional remedies. (Around £7.99 from Power Health.)

Sip Smart: Herbal Teas That Actually Help 🍵

Put the kettle on! Certain herbs have a gentle, natural antihistamine effect — and staying hydrated helps thin mucus (yep, gross but helpful).

Teas to try:

• Peppermint

• Chamomile

• Elderflower

• Green tea

• Anise

• Ginger

Pro tip: brew a big pot in the morning and sip it chilled throughout the day for cooling relief.

Feed Your Gut: Probiotics for Allergy-Proofing 🦠

A happy gut = a happier immune system. That’s because around 70% of your immune cells live in your digestive tract.

Top probiotic picks:

• Sauerkraut

• Kefir

• Natural yoghurt (avoid sugary ones!)

• Bone broth

• Gelatine-rich slow-cooked meats

Prefer supplements? Go for a high-quality multi-strain probiotic to cover all bases, such as Allergy Research Essential Biotic Complete, or BioCare's BioAcidiphilus Forte.

Omega-3: Inflammation’s Worst Enemy 🐟

Japanese studies show that people who eat oily fish regularly experience fewer hay fever symptoms — likely due to omega-3’s anti-inflammatory magic.

Eat this:

• Mackerel

• Salmon

• Sardines

• Chia seeds

• Flaxseeds

• Walnuts

A couple of portions of fish per week or a daily high quality omega-3 supplement could make a noticeable difference.

Go Local: The Honey Hack 🍯

Here’s one the bees got right. Local honey can help your body build tolerance to nearby pollen, gently training your immune system to stop overreacting.

How to do it:

• Choose raw, local honey (not the mass-produced stuff)

• Stir into herbal tea or drizzle over porridge

• Start small and build up gradually

Find it in your local farm shop or independent health food store.

Garlic: Nature’s Antihistamine (and Vampire Repellent) 🧄

Garlic is a triple threat: it blocks histamine, calms inflammation, and gives your meals a tasty kick. Win-win-win.

How to use it:

• Crush it raw into salad dressings or dips

• Roast whole cloves with veggies

• Take a quality garlic supplement if the smell’s too much

Bonus Tips: Beat the Pollen Before It Beats You

• Shower and change clothes after being outside — pollen clings!

• Dry washing indoors during peak pollen times

• Wear sunglasses to shield your eyes

• Use a HEPA filter in your home if pollen levels are sky-high

Final Thoughts

Hay fever doesn’t have to ruin your summer. With a few smart tweaks to your diet and lifestyle, you might just feel more in control (and less like a red-eyed sneezy mess).

Try these natural remedies, tune into what works for your body, and enjoy a sniffle-free summer — or at least one that doesn’t require carrying tissues in every pocket.