Nutrition briefing
Allergic rhinitis and diet
Allergic rhinitis happens when the immune system overreacts to normally harmless substances you have inhaled, called allergens. It can be seasonal (hay fever, from outdoor allergens like pollen) or perennial (year-round, from indoor allergens like dust mites, pet dander and mould). Alongside avoiding your triggers, what you eat can help calm the symptoms.
How allergic rhinitis works
The immune system is designed to protect the body by fighting harmful substances like bacteria and viruses. In allergic rhinitis, it overreacts to harmless inhaled allergens instead.
IgE antibodies meet the allergen
An allergic reaction begins when IgE antibodies, which sit on the surface of mast cells, encounter an allergen.
Mast cells release histamine
Those antibodies cause the mast cells to release histamine in large quantities. Excess histamine drives an extreme inflammatory response, which is the allergic reaction.
The symptoms resemble a cold
Symptoms often look like those of a cold: nasal congestion, an itchy nose, a sore throat, coughing, sneezing and a runny nose.
Seasonal or perennial
Seasonal allergic rhinitis (hay fever) is triggered by outdoor allergens like pollen. Perennial allergic rhinitis runs year-round and is triggered by indoor allergens like dust mites, pet dander and mould.
The eight diet tips
Each tip targets the inflammation and histamine release behind your symptoms. Work them in steadily rather than all at once.
Add omega-3 fats, limit omega-6 fats
A high intake of omega-3 fatty acids is associated with a decreased risk of allergic rhinitis, thanks to their anti-inflammatory properties. Good sources include cold-water fish such as salmon and cod, sardines, flaxseeds, chia seeds and walnuts.
Many omega-6 fats do the opposite: they can produce inflammatory prostaglandins and may worsen hay fever. Most modern Western diets carry too much omega-6 and not enough omega-3. Using less refined vegetable oil (which is rich in omega-6) while increasing omega-3 foods can ease both seasonal and perennial symptoms.
Eat foods that contain quercetin
Quercetin is a bioflavonoid shown to help protect against allergic reactions. It works by stabilising the cell membranes of mast cells and basophils, which inhibits the release of histamine. Good sources include yellow and red onions, capers, broccoli, red grapes, cherries, citrus fruits, tea, red wine, and many berries including lingonberries, raspberries and cranberries.
Increase vitamin C rich foods
Vitamin C is a potent antioxidant that helps reduce the inflammation involved in allergic reactions. High levels of vitamin C help reduce histamine release and make histamine break down faster. Foods rich in vitamin C include capsicum, kiwi fruit, papaya, blackcurrants, oranges, strawberries, sweet potato, spinach, pineapple, broccoli and cabbage.
Reduce pro-inflammatory and mucous-forming foods
Avoid foods that encourage mucous production, such as sugar, dairy, wheat and excessive starch. Refined, processed foods such as cured meats, packet foods, sweets and crisps are pro-inflammatory and are best avoided where possible. See the section below for the full list.
Ensure adequate hydration
Drinking enough fluid helps reduce inflammation and thin mucous. Along with water, you can include vegetable juices, broths, soups and herbal teas.
Include herbs rich in rosmarinic acid
Rosmarinic acid has been shown to suppress allergic reactions in animals and, more recently, in humans. In mice it works by suppressing allergic immunoglobulin responses and the inflammation caused by leukocytes. It is found in many culinary herbs, including oregano, lemon balm, sage, marjoram, peppermint, thyme and rosemary.
Add probiotic bacteria to your diet
Probiotics may help relieve the symptoms of allergic rhinitis. Dietary sources include yoghurt with live cultures, milk and sour milk enriched with the bacteria, miso, tempeh, kombucha, kefir and cultured vegetables. This is particularly helpful if you have recently taken an antibiotic, since antibiotics destroy the healthy flora in the intestines.
Include allergy superfoods regularly
Build the foods listed in the “Allergy superfoods” section below into your week. They act as natural decongestants, antihistamines and anti-inflammatories.
Foods to reduce
These foods either thicken mucous or fuel inflammation, so cutting back on them gives the other tips a chance to work.
Mucous-forming foods
Sugar, dairy, wheat and excessive starch encourage mucous production. Reduce
Refined, processed foods
Cured meats, packet foods, sweets and crisps are pro-inflammatory. Avoid where possible
Refined vegetable oils
High in inflammatory omega-6 fats. Swap toward omega-3 sources instead. Reduce
What to favour instead
Minimally processed wholefoods rich in antioxidants, phytonutrients and bioflavonoids. Build the plate around these
Allergy superfoods
These five foods earn a regular place in an anti-allergy diet. Aim to include them often.
| Food | Why it helps | How to use it |
|---|---|---|
| Garlic | A natural decongestant and anti-inflammatory that helps with the sniffling and sneezing of hay fever. Also a good source of quercetin, a natural antihistamine. | Add to cooking regularly. |
| Onions | A great source of the natural antihistamine and anti-inflammatory quercetin, with three times as much as kale and ten times as much as broccoli. | Eat as much fresh onion as you can, cooked or sliced thinly raw in salads. |
| Chilli | A natural decongestant. Contains capsaicin, which helps open the nasal passages and reduces the congestion, sniffling and sneezing caused by pollen, grass and trees. | Add to meals to taste. |
| Ginger | Contains the proteolytic enzyme zingibain, which has anti-inflammatory properties and can help relieve allergic reactions. | Use fresh in cooking, juices or teas. |
| Turmeric | A powerful anti-inflammatory herb that also helps modulate the immune system. | Add to cooking, or take in warm drinks. |
Frequently asked questions
What foods help with hay fever and allergic rhinitis?
Several dietary patterns may ease allergic rhinitis. Helpful approaches include eating more omega-3 foods like oily fish, flaxseed and walnuts while reducing refined vegetable oils, including quercetin-rich foods such as onions, capers, broccoli and berries that may help stabilise mast cells, and plenty of vitamin C foods that support histamine breakdown. Rosmarinic-acid herbs, probiotic foods and allergy superfoods like garlic, onion, chilli, ginger and turmeric round out the approach, alongside reducing mucous-forming foods.
Why is quercetin useful for allergies?
Quercetin is a plant flavonoid that appears to help stabilise mast cells, the immune cells that release histamine during an allergic reaction. By steadying those cells it may reduce the histamine surge behind symptoms like a runny, itchy nose and sneezing. Good food sources include yellow and red onions, capers, broccoli, red grapes, cherries, citrus, tea and berries. It works best as part of a broader anti-inflammatory, minimally processed diet rather than as a standalone fix.
Which foods make hay fever symptoms worse?
Mucous-forming and inflammatory foods can worsen allergic rhinitis, so the resource suggests reducing sugar, dairy, wheat and starch, and avoiding cured and heavily processed foods. Refined vegetable oils high in omega-6 are also worth cutting back, since shifting the balance toward omega-3 helps lower inflammation. The broader principle is that a minimally processed diet rich in antioxidants, phytonutrients and bioflavonoids tends to have the biggest positive impact on symptoms.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →