Hay fever: how to support it naturally
If you’re someone who dreads spring or summer because it means sneezing fits, itchy eyes, a scratchy throat and a runny nose, you’re not alone.
It’s something many of us struggle with, often without realising that nutrition, gut health and even reflexology can play a big part in managing symptoms.
In this article, I break down what hay fever is, why it happens and how you can manage the symptoms naturally.
What is hay fever?
Hay fever, or allergic rhinitis, is an IgE-mediated immune response to airborne allergens, such as pollen, dust mites, mould spores or animal dander. The immune system misidentifies these harmless particles as threats, triggering an inflammatory response involving histamine, leukotrienes, and prostaglandins – chemicals that cause the all-too-familiar symptoms.
Despite its name, hay fever has nothing to do with hay – and doesn’t cause a fever.
What triggers symptoms?
The most common triggers for hay fever include:
Tree pollen (March–May)
Grass pollen (May–July)
Weed pollen (July–September)
Other airborne allergens such as dust mites, pet dander and mould spores can also play a role, particularly in year-round (perennial) allergic rhinitis.
Signs and symptoms of hay fever
Sneezing
Runny or blocked nose
Itchy, watery, or red eyes
Postnasal drip
Headaches or sinus pressure
Coughing and throat irritation
Fatigue and low concentration (sometimes called ‘pollen brain’)
What might be causing your hay fever?
As a nutritional therapist, I often see hay fever as a symptom of a deeper immune imbalance – not just a standalone diagnosis. One key area to investigate is the gut-immune axis:
Around 70–80% of immune cells are located in the gut-associated lymphoid tissue (GALT).
The gut microbiota plays a major role in training the immune system to distinguish between harmless and harmful substances.
Dysbiosis – an imbalance of gut bacteria – can skew the immune response towards Th2-dominance, which is associated with allergies.
Other underlying factors that may contribute to hay fever include:
Chronic stress (which affects immunity and gut health)
Nutrient deficiencies (like vitamin D or zinc)
Poor detoxification (your liver helps to clear histamine)
High histamine levels from diet or gut bacteria imbalances
Impaired histamine breakdown due to low DAO enzyme activity
6 ways to support hay fever naturally
If you suffer from these symptoms, it’s totally understandable to want a quick fix. While antihistamines can help with short-term relief, they’re not actually addressing the underlying reason why you get hay fever in the first place. And they can come with some side effects like headaches, dry mouth, stomach upset and drowsiness.
If you want to reduce the frequency and severity of symptoms, here’s what I often recommend:
1. Load up on anti-inflammatory foods
Include foods rich in omega-3s and polyphenols to calm your immune system:
Oily fish like salmon, sardines, and mackerel
Flaxseeds, chia seeds
Colourful vegetables and berries
Turmeric, ginger, kale, rocket, Swiss chard
These nutrients help dampen inflammation and support immune resilience.
2. Support the gut
Nourish your microbiota to balance the immune response:
Fermented foods: sauerkraut, kimchi, kefir (if tolerated. Keep on reading)
Dairy-free options: coconut kefir or yoghurts with live cultures (Lactobacillus, Bifidobacterium)
Prebiotic fibres: leeks, onions, asparagus, oats, apples
If you're prone to bloating or IBS-type symptoms, start slowly and observe how you feel.
3. Reduce your intake of high-histamine foods
Histamine is found in many healthy foods, but too much can overwhelm your system – especially if your DAO enzyme activity is low. Try cutting back on the following during hay fever season:
Drinks: alcohol, coffee, black/green tea
Fermented foods: sauerkraut, kimchi, miso, tempeh
Smoked or aged foods: cured meats, smoked fish, aged cheese
Fruit & veg: tomatoes, spinach, aubergine, avocados, bananas, strawberries, citrus
Others: nuts (especially walnuts & peanuts), leftovers, chocolate, vinegar, soy sauce
You don’t need to avoid these forever – but reducing them temporarily may improve symptoms.
4. Optimise key nutrients
Some nutrients play a direct role in histamine metabolism and immune regulation:
Vitamin C: a natural antihistamine. Aim for 6-7 vegetables and 2 fruits a day.
Quercetin: found in red onions, apples, broccoli, green tea and berries, this helps to stabilise mast cells which release histamine.
Zinc: this supports a balanced immune system. Good sources include pumpkin seeds, chickpeas, poultry and shellfish.
Vitamin D: low levels are linked to allergic conditions. Get your level tested before supplementing. There’s a longer read about this here.
5. Stay hydrated
Keeping the body hydrated throughout the day will help to reduce inflammation and histamine levels, and thin any mucus.
Aim for 8-10 glasses or cups of fluids a day. These can include water, herbal teas, soups, broths or fresh vegetable juices.
6. Give reflexology a try
Reflexology can support lymphatic drainage, calm the nervous system and relieve sinus pressure. It may also help lower the body’s overall stress burden, which can make allergic reactions more intense.
If you can’t get to a reflexologist, or you’re not into having your feet touched, Blair Doyle at Cheltenham-based Blair Doyle Reflexology demonstrates a wonderful technique you can do yourself on your hands and fingers.
Get to the root cause of your hay fever
Hay fever doesn’t have to be a life sentence of tissues, antihistamines and avoiding the outdoors.
If you’re tired of managing your hay fever symptoms and want to explore what’s really going on, book a chat with me today.