30 Foods to Eat to Get Rid of Allergies—For Good
Beat back those sneezes with your belly.
If you spend more of your time hitting up your allergist and popping meds to control your itchy eyes, sneezing, and congestion more than you’d like to admit, it might be time to look to another method to help you (finally) get rid of your allergies. And get excited: it involves eating.
Sure, medicine does a great job at keeping your symptoms at bay, but a variety of different foods—from apples and tomatoes to sauerkraut—can help, too. Here are some items to always have stocked in your fridge to help you beat your allergies for good. And for more ways to avoid allergies this season, steer clear of the 20 Worst U.S. Cities for Spring Allergies.
One simple way to fight off allergies? Stock up on all things vitamin C, says the Mayo Clinic. Strawberries — which contain about 85 mg per cup — won’t just give you a healthy boost of antioxidants, but they’ll also help reduce your symptoms in the process. Bonus: Strawberries are also one of the 50 Foods That Make You Look Younger.
You might want to make walnuts your snack of choice — at least when it comes to ridding yourself of allergies. According to a 2017 study published in the Journal of Clinical Investigation, the high amount of omega-3s it contains can help reduce the symptoms. And for more amazing foods we recommend, check out the 30 Best Foods for Maximizing Your Energy Levels.
Mushrooms are always a healthy choice, and when it comes to relieving allergy woes, make sure you have shiitake on hand. They’re not only flavorful, but they’re also packed with vitamin D which, according to the Mayo Clinic, can help with symptoms. To reap the most benefits, go for the dried version which contain much more vitamin D than fresh. Bonus: ‘shrooms are also one of the 20 Best Ways to Have a Healthier Thyroid!
Broccoli is one of the healthiest veggies around, and according to a study published in the journal Food and Function, the green machine could also protect your body against pollutants that cause allergies. So stock up: Sneaking it into your meals could make a big difference when it comes to your symptoms. And for more ways to look and feel your very best, see these 50 Genius Weight-Loss Motivation Tricks.
An apple a day keeps your allergies away? Well, at least according to a 2016 study published in the journal Molecules, that is true. Quercetin — the plant polyphenol the fruit contains — has been found to help reduce the inflammation that often comes hand-in-hand with allergies, preventing it from affecting you. And for more reasons to eat apples, know that a perfect apple is one of the 40 Simple Pleasures Only People Over 40 Understand.
Listen up, chocolate lovers: eating cocoa on the reg actually has some anti-allergy benefits, says a study published in the journal Pharmacological Research. Add some into your morning smoothie to feel like you’re eating breakfast for dessert, or sip it in your warm and cozy beverages.
Sweet potatoes aren’t just a ridiculously healthy starch — they can also help ward off your allergies thanks to their high content of beta-carotene, says the Mayo Clinic. Make some healthified fries in your air fryer, spotlight them in your weekly potato bar, or top them with some cinnamon for a nutritious dessert to reap the benefits. Bonus: Sweet potatoes are also one of the 20 Best Foods for Your Libido.
Turmeric deserves a prime spot on your spice rack — especially if you have allergies. According one study published in the journal Molecular Nutrition & Food Research, sprinkling it on your food is an easy way to get some control over your symptoms, once and for all. And for more great advice for living smarter, know the 30 Ways You’re Making Your Life Way Harder Than It Needs to Be.
There are plenty of healthy reasons to toss some chia seeds into your meals, and according to one 2017 study, one of them is because of their super-powerful, allergy-combating omega-3 content. Add some into your smoothies, use them to make a creamy pudding, or throw some onto your salad.
Kale salad, anyone? Aside from being a low-calorie, high-fiber superfood that belongs in every diet, one cup of chopped kale also contains 80 mg of allergy-fighting vitamin C. Yeah, it’s a keeper.
You can’t have kale on a list without also including spinach, right? While kale is the winner when it comes to allergy-fighting vitamin C, spinach reigns supreme with vitamin E which can also help reduce symptoms, says the Mayo Clinic.
Want to sweeten things up? Grab some honey. One 2013 study found adding it into your diet can help counteract your allergy symptoms — and even prevent them from affecting you in the future.
As if you needed a reason to load up on blueberries, here you go: One study found they’re packed with the polyphenol quercetin that saves you from getting all itchy-eyed and stuffy-nosed come allergy season.
Collard greens aren’t just tasty — they’re also rich in catotenoids, which a 2010 study found could not only help prevent the development of food allergies, but also help combat seasonal allergy symptoms. Score.
If you’ve noticed pineapple tends to help fend off your allergies, there’s a reason for that: the 79 mg of vitamin C it contains per cup can help you control your symptoms and leave the sniffles behind.
Not a fan of turmeric? Try garlic instead. A 2015 review found it doesn’t just help decrease allergic reactions; it also helps prevent allergies in the first place. Plus, the best part: It tastes good on everything.
Tempeh — a hearty plant-based protein source made from soybeans — is full of probiotics, and that’s great news for your allergies. A 2013 study found that good gut bacteria can fight off your seasonal allergy symptoms.
Welp, here’s your excuse to eat guac and avocado toast like it’s your job: They’re rich in both vitamin C and E, which gives you a double-whammy in getting rid of your allergy symptoms. Yep, it’s pretty much a sneeze-free dream come true.
Brussels sprouts are certainly an acquired taste, but once you figure out how to make them to your liking, you can say goodbye to your allergy symptoms. A 2017 study found the veggie’s omega-3 content might be just the fix you’ve been looking for.
If you’re not already a fan of kiwi, your allergies will thank you for adding it into your daily diet. By cutting some up and eating it as a snack, you’ll reap some allergy-fighting benefits thanks to its high vitamin C content of 64 mg per fruit.
Red grapes are easy to love: they’re delicious, make for a quick portable snack, and always hit the spot. One thing you probably didn’t know they’re good for, though? Fighting off allergies. One study found their polyphenols help prevent you from coming down with any symptoms.
If you haven’t heard of lycopene, it’s about to become your new best friend. Foods with high levels of the chemical compound — which gives red foods its bright hue — has been found to help get rid of allergies and their symptoms.
If downing pineapple already didn’t give you enough feel-good tropical vibes, reach for some mango, too: Also high in vitamin C at 60 mg per cup, it’ll help you boot your allergies to the side so you’ll be feeling like yourself again in no time.
Tempeh isn’t the only probiotic-packed food you should have on your grocery list. Kombucha is also a great way to fight off seasonal allergy symptoms — and have better gut health in the process. Just be sure to grab a high-quality product that isn’t more of a sugary treat than a health drink.
After trying papaya, you’ll either love it or you’ll hate it. The fruit definitely has a unique taste, and it also has a noteworthy benefit: with 140 mg of vitamin C per cup, it can help you get rid of some of the annoyances of allergies, like itchy eyes and congestion.
There’s so much you can do with cauliflower. You can make a low-carb rice out of it, mash it, or even turn it into crispy buffalo wings. And the more you use it, the more its anti-allergic quercetin will help ensure your symptoms won’t take over this spring.
Sure, people toss some sauerkraut onto their hot dogs — but there are plenty of other (healthier!) ways you can use the fermented food in your diet. And, because of its gut-boosting probiotics, one study says it can rid allergies from your life for good in the process.
Just like apples and red grapes, one study found black plums are also a great source of the anti-allergy plant polyphenol quercetin. Stock up the next time you’re at the grocery store and eat them often.
Flaxseeds have been around forever — around 6,000 years, FYI! — and adding the superfood into your diet could be a smart anti-allergy solution. Whether you eat them in cracker-, oatmeal-, or even waffle-form, one study found the high omega-3 content can help combat your symptoms.
Like watermelon, tomatoes are also a prime allergy-fighting source of lycopene. Load up on the fruit — whether that’s in sauce-form or topped on your salads — to make sure you stay healthy and free of symptoms this year.
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