Fighting hayfever with food

This website does not attempt to provide definitive dietary information, the goal is to pass on some information to form part of your own research and consideration before you and your nutritionist and/or doctor make your dietary decisions.

Which foods are the heroes against histamine?

Any food containing quercetin or pycnogenol will aid in the reduction of histamine in the body – e.g. some citrus fruits, broccoli, capsicum (especially yellow), berries, onions, garlic, apples.

It’s not to focus only on foods containing antihistamine, there are a number of consumables which may (or may not in some cases) be helpful …

Might be helpful


Almonds, apples* (unpeeled), bananas*, blackberries, broccoli, brown rice, Brussels sprouts, cabbage, cauliflower, cloves, cod, flaxseed, garlic, ginger, goat’s milk, horseradish, kale, linseed, onions (red), kale, kidney beans, kiwifruit*, lemons*, lima beans, linseed, miso, molasses, parsley, peas, pineapple*, pro-biotic yoghurt**, quinoa, sage, salmon (fresh caught), sardines (fresh caught), seaweed, snapper, soy milk, sprouts, strawberries*, tofu, tuna (fresh caught), turmeric, turnip, yellow capsicum

*though could be unhelpful for some individuals
** it’s best to load up on pro-biotics before Spring arrives


Important: Some people are allergic to certain foods which contain the same proteins as certain pollens, for example. Always consult your doctor or medically qualified allergy healthcare professional to understand what you are allergic to, and for their advice on all dietary matters.


Carrot juice, chamomile tea*, eucalyptus tea, goldenrod tea, lemon tea, licorice tea, nettle tea, peppermint tea, plantain tea, rice milk, rooibos tea, rosehips tea, rosemary tea, soy milk

*chamomile is particularly applicable to ragweed allergy as both plants are related

Hayfever suggestions:

1 beetroot, 1 cucumber, 2 sticks of celery, 3 carrots, 1 red apple, 1 inch of ginger. Add extra apple juice to help the ingredients blend if need be. Enjoy!


Blue-green algae (and spirulina), calamari oil, chlorella, coenzyme Q10 (CoQ10), fish oil, garlic, geranium, grape seed extract, herb nettle (Urtica dioica), krill oil, thymus extract, vitamin A, vinatmin B5, vitamin B6, vitamin C, vitamin E, quercetin

General suggestions:

It may help to eat more foods that contain natural antihistamine or are known to reduce inflammation, as may be the case with several fruits and vegetables such as (but not limited to) the ones pictured above, as well as foods containing omega-3 fatty acids like fish oil for example.

Adding turmeric and curcumin to food is known to be helpful for some allergy sufferers.

Foods high in calcium (especially non-dairy), flavonoids (such as Quercetin) may help with both hay fever and asthma, though it can interact with some antibiotics and other medications – another example of why you should always consult a healthcare professional before changing your diet.

Magnesium is believed by some to be beneficial in the alleviation of hay fever and asthma, especially due to the fact that people suffering from asthma often have low magnesium levels.

Keep in mind that vegetables are considered to be more helpful than fruit as a source of added vitamin C, as fruits are high in sugar so over-eating can increase mucus formation.

Omega-3 fatty (found in fish, fish oils, flaxseed, krill oil, calamari oil) should be increased in proportion to Omega-6 fatty acids acids which are better for hay fever.

Basically, these two compete with each other for the same enzymes, so with the standard western diet containing as much as 30 times the amount of omega-6 compared to omega-3, often the omega-3 fats can struggle to do their job, and the chance of sickness may become greater.

Thus, any increase of omega-3 fatty acids will help even up the ratio and can thus be beneficial for hay fever sufferers, as proven in research on pro-inflammatory diseases including asthma.