For many people, the beginning of spring is also the beginning of hay fever season. Pollen from flowers flies through the air and causes allergic reactions. Clear signs of this are itchy eyes and an itchy nose, frequent sneezing or rhinitis. Pollen allergy sufferers should then pay close attention to their diet, as this can aggravate – but also alleviate – the symptoms.
Cross allergies with food
Who suffers from hay fever, often does not tolerate certain foods. The cause of this are so-called cross allergies. These arise because the allergy-causing proteins (allergens) of pollen and food are similar in structure. Pollen allergy sufferers should therefore be careful with certain foods. However, if these are well tolerated, their regular consumption helps maintain tolerance to the allergens. The following cross-allergies are particularly common:
- Birch pollen: Stone and pome fruits (such as apples, plums and cherries), nuts and soy.
- Grass pollen: Cereal products and legumes (such as soy and peanuts).
- Herb pollen, especially mugwort: carrots, celery, chamomile, peppers, tomatoes, artichokes, cucumbers, garlic and various spices.
Low histamine diet for hay fever.
Hay fever is an overreaction of the immune system against the proteins contained in pollen. As a result of the defensive reaction, the body releases histamine, which ultimately triggers the symptoms. Therefore, a low-histamine diet is recommended that does not additionally increase the level of the messenger substance in the body. For example, ready-made products containing yeast, ripe cheese, legumes, tomatoes, wheat products, chocolate, vinegar, preserved seafood and smoked meat should only be enjoyed in moderation.
Vitamins and minerals against hay fever.
Some vitamins and minerals are able to relieve the symptoms of hay fever. They stabilize the mucous membranes, prevent the release of histamine into the bloodstream, bind excess histamine in the body or promote its breakdown. Important substances in the diet to relieve hay fever are:
- Vitamin B6 (for example, in oatmeal and brown rice).
- Vitamin C (for example, in peppers, oranges and cabbage).
- Magnesium (for example, in wheat bran, sunflower seeds and walnuts).
- Calcium (for example, in yogurt, camembert and soy).
- Selenium (for example, in sesame seeds, Brazil nuts and coconut).
- Manganese (for example, in oatmeal, wheat bran, rice and hazelnuts).
- Zinc (for example, in oysters, beef, lentils and whole grain bread).
Antioxidants and omega-3 fatty acids.
Good against hay fever are also foods with anti-inflammatory antioxidants and omega-3 fatty acids. For example, Mediterranean cuisine is rich in these substances, with plenty of fresh fruits, vegetables, fish and olive oil.
Moisturize mucous membranes
Drinking enough is important for the immune system. In addition, moistened mucous membranes form a stronger barrier against pollen. Coffee is usually well tolerated in small amounts. On the other hand, pollen allergy sufferers should avoid alcohol, as it can release existing histamines in the body and thus aggravate the symptoms. Black tea is also not recommended for hay fever due to its high histamine content. Caution is advised with grapefruit juice: It can lead to interactions with antihistamines.
Dietary tips for hay fever
In general, a diet rich in vitamins, fresh and varied is recommended. Sugar, fish, meat, eggs and milk should be enjoyed only in moderation. The following foods are ideal for relieving hay fever:
- Fresh fruit (which is tolerated).
- Broccoli and broccoli sprouts
- Green leafy vegetables such as kale, spinach and chard (best together with olive or linseed oil).
- Elderberries, sea buckthorn, black currants and acerola cherries.
- Parsley and thyme
- Onions and apples (contain the substance quercetin, which acts similarly to antihistamines).
- Sunflower seeds, sesame seeds and flaxseeds.
Alternative diets
Some sufferers report relief from their hay fever after switching to an alkaline, vegetarian or vegan diet. These diets score high in fresh fruits and vegetables.However, some fruits and vegetables can also cause an aggravation due to their histamine content or cross-allergies. Success has also been achieved with the help of traditional Chinese medicine (TCM). This recommends among other things the renouncement of raw food, wheat and milk products. A complete renouncement of certain food should be discussed in principle before with a physician. Often, a slight change in diet is enough to get hay fever under control.
