Have you ever considered that you can eat your antihistamines? We have all heard the term “food is medicine,” and allergy support is no exception. Many amazing foods can help you combat allergies, at the very least help relieve symptoms. Your diet is the first indicator of how you are going to feel, so why not eat foods that will help you ward off the blues from allergies this season, without having to resort to OTC antihistamines that can leave you sluggish, in a fog and dry-mouthed? Here are 5 of our favorites:

Live Cultures

Foods with probiotics are proven to be anti-inflammatory and anti-allergy superheroes.1 We suggest good, organic, whole fat yogurt or kefir that is low in sugar. Other good sources are high-quality sauerkraut, kombucha drink, naturally yeasted sourdough bread and miso. Be sure to keep plenty of these foods integrated into your diet to keep allergies at bay.

Vitamin C Fruit Salad

Vitamin C provides a 1-2 punch to allergies by acting as an anti-inflammatory and indirectly blocking histamines, therefore offering much needed allergy support.2 We suggest making a big, beautiful batch of fruit salad to snack on throughout the day, packed with Vitamin C. Papaya, strawberries, pineapple, kiwi, mango, watermelon, oranges and apples are all high in Vitamin C. Try mixing them together with a little drizzle of local honey, a dash of fresh lime juice and a pinch of cayenne pepper.


A traditional Vietnamese rice noodle soup is a great allergy relief food. The basic broth in Pho (pronounced fuh) has toasted star anise, clove and cinnamon, all spices that really help with nasal congestion. Add salty broth and spicy heat from chiles and your sinuses will be draining and thanking you.


Foods rich in Omega-3s are terrific anti-inflammatory foods. Walnuts are a great source of Omega-3s and other essential minerals.3 We like ours raw, but also try some toasted walnut butter on your morning toast or a handful mixed into your oatmeal.

Get Your Flavonoids

Flavonoids from plants, such as quercetin, can regulate mast cells and lower the making of and release of histamine.2 Foods highest in quercetin are tea (green and black), capers, fresh dill, hot peppers, buckwheat, bee pollen, cocoa, red onions, scallions, cranberries, kale and spinach, to name a few.

To get you started on your road to allergy recovery, we’ve put together a meal for you to try, packed full of flavonoids. Be sure to add a nice glass of iced or hot green tea!

Albacore Tuna Nicoise Style Salad on Toasted Buckwheat Bread

1 can high-quality, high-fat Albacore tuna packed in olive oil

1 teaspoon capers, minced

1 teaspoon fresh dill, chopped

2 tablespoons red onion, minced

2 tablespoons celery, small diced

½ yellow hot wax pepper, minced

1 teaspoon red wine or balsamic vinegar

1 teaspoon grainy mustard

1 tablespoon plain Greek yogurt

½ cup fresh spinach or kale

2 slices buckwheat bread, toasted

In a bowl, mix together all of the ingredients except the spinach and bread until well combined. Season the tuna salad with sea salt and fresh cracked pepper. On a plate, top your toast with fresh spinach and then a hearty scoop of the tuna salad on each piece and enjoy open-faced.

Cocoa Banana Smoothie

¼ cup raw cocoa nibs

2 teaspoons local raw honey

1 frozen banana

1-2 cups nut milk of choice

1 teaspoon bee pollen

½ teaspoon cinnamon

1 pinch sea salt

In a blender, blend all ingredients until very well combined. You can also garnish with a little bee pollen instead of blending it in. If it is not sweet enough for you, try adding one or two pitted dates.

Integrating these foods into your diet is not complicated, you just have to remember to put them on your grocery list. Planning ahead with food can be tough, but the rewards will outweigh the labors when you are allergy-free and clear-headed this season.


  1. http://www.medicaldaily.com/probiotics-may-improve-seasonal-allergies-quality-life-332014
  2. http://www.altmedrev.com/publications/5/5/448.pdf
  3. http://www.naturopathic.org/content.asp?contentid=36

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.