Hay fever: how to support it naturally
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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. I’ve lived with hay fever for over 40 years. And for much of that time, it was just something I put up with.
But in the last two years, I've noticed that my symptoms have noticeably reduced – at a time when hay fever appears to be getting worse for more people, and the season is getting longer. As a nutritional therapist, I’ve been reflecting on what I’ve changed, and I want to share that with you here.
A quick and important caveat before we dive in: if you’re already deep in your hay fever season, some of these changes may not deliver dramatic results overnight. The body takes time to respond. But start now, build these habits consistently, and you’ll be putting yourself in a much stronger position for next year, and for your health in general.
What is hay fever?
Hay fever – or seasonal allergic rhinitis, to use its formal name – is an immune response to pollen. When pollen enters the body, it’s mistakenly identified as a threat and histamine is released, triggering those 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
7 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 unwanted effects like headaches, dry mouth, stomach upset and drowsiness.
If you want to reduce the frequency and severity of symptoms, here’s what I 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 your gut
Nourish your microbiota to balance the immune response:
Eat plenty of plants in as many colours as possible
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, and apples to feed those good bacteria
Minimise the ultra-processed foods that feed the less helpful bacteria.
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 activity is low and your body is already working hard to process histamine from pollen exposure. 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 how the body handles histamine and keeps the immune system on an even keel:
Vitamin C: a natural antihistamine. Aim for six or seven vegetables and two portions of fruit a day. This can be easier than it sounds if you pop a few into a morning smoothie.
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. It’s worth getting your level tested before you start supplementing. I test mine twice a year and supplement based on my result, aiming to keep it in a good range all year round.
5. Love your liver
The liver is one of the body’s most hardworking organs, and when it comes to hay fever, it plays a role that’s often overlooked: it’s responsible for breaking down and clearing excess histamine.
When the liver is sluggish or overburdened – often from too much alcohol, sugar or ultra-processed food – it’s less able to do this job efficiently, which can mean symptoms feel worse.
Supporting your liver doesn’t have to be complicated. Some simple ways to give it a helping hand:
Cut back on alcohol: even reducing intake during peak season can make a difference.
Eat plenty of cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussels sprouts. These contain compounds that actively support the liver’s natural detoxification process.
Include garlic and onions regularly – both support liver function.
Stay well hydrated. Water is essential for the liver to process and flush out waste.
Start the day with warm water and a slice of lemon. A small habit with a gentle liver-supportive effect.
6. Prioritise sleep, stress and hydration
Nutrition is important, but it doesn’t exist in isolation. Several other everyday factors can significantly influence how the body responds to pollen:
Sleep: poor sleep drives inflammation. Getting consistent, good-quality sleep helps your body manage its response to allergens much more effectively.
Stress: ongoing stress raises cortisol, which, over time, can throw the immune system off balance and make symptoms worse. This is easier said than done, of course, but even small, consistent habits (gentle movement, time outdoors, proper rest) can make a real difference.
Hydration: staying well hydrated also supports the mucous membranes in your nose and throat, which act as a physical barrier against pollen. Aim for around 1.5–2 litres of water a day, more in warmer weather or if you’re active.
7. Try nettle tea
Stinging nettle (Urtica dioica) has a long history of traditional use for hay fever and there is some research to support its use as a natural antihistamine.
I try to drink nettle tea regularly (two to three cups a day, starting a couple of weeks before the season begins) and find it a pleasant change from my Earl Grey and rooibos. Why not give it a try?
Need help managing 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 just managing your symptoms and want to get to the root of why hay fever affects you the way it does, book a chat with me today.