Natural Relief for Hay Fever: A Naturopathic Approach to Seasonal Allergies

A naturopathic approach to supporting the immune system during hay fever season. Let's see how we can tackle this from thie inside-out!

Breathe Easier This Spring — Naturally

As the beauty of spring unfolds, so too do the sniffles, sneezes, and itchy eyes for over 10 million hay fever sufferers in the UK. For many, the joy of blooming flowers and sunny strolls is overshadowed by the misery of seasonal allergies. But what if there were more natural, supportive ways to help your body cope — without the drowsiness and side effects of conventional medication?

Let’s take a naturopathic nutrition approach to hay fever relief, supporting your immune system with the right food, nutrients, and natural therapies — from gut health to inflammation management.

🌼 What Causes Hay Fever?

Hay fever (seasonal allergic rhinitis) is triggered when the immune system overreacts to pollen — from trees, grasses, and weeds — releasing histamine, which causes swelling, congestion, itching, and excess mucous. Interestingly, allergies have increased dramatically over the last 20 years, especially in urban areas. Many people with hay fever also have food sensitivities and gut imbalances that may further disrupt the immune system.

🍊 Nutritional Support: Nature’s Antihistamines

Certain nutrients and foods have natural anti-inflammatory and anti-histamine properties to help ease your symptoms:

• Vitamin C & Quercetin – Found in berries, onions, and apples. These powerful antioxidants help stabilise mast cells and reduce histamine production.

• Bromelain – An enzyme from pineapple that enhances quercetin absorption and helps reduce nasal and sinus inflammation.

• Plant Sterols – Found in nuts and seeds, these support immune balance and reduce inflammatory responses.

• Omega-3 Fatty Acids – Found in oily fish, flaxseeds, and walnuts, omega-3s support immune regulation and reduce chronic inflammation.

💡 Avoid: Wheat, dairy, sugar, alcohol, and ultra-processed foods — all of which can increase mucous production and inflammation.

🧠 Gut Health & Immunity: The Allergy Connection

Did you know your gut microbiome plays a crucial role in your immune system’s response to allergens? A specific probiotic strain — Lactobacillus salivarius LS01 — has been shown in clinical trials to significantly reduce hay fever symptoms and improve quality of life. It works by helping shift the immune system from a Th2-dominant (allergic) state to a more balanced Th1/Th2 ratio, reducing reactivity to environmental triggers like pollen. A 16-week study found a 52% reduction in allergy symptoms and 55% improvement in quality of life with LS01 — and benefits persisted even after the pollen season ended.

🌿 Practical Tips for Managing Hay Fever Naturally

In addition to nutrition and supplements, try these lifestyle strategies:

• Wear sunglasses outdoors to protect eyes from pollen

• Keep windows and doors closed during high pollen days

• Avoid drying clothes outside

• Use a HEPA air filter indoors

• Shower and change clothes after spending time outside

• Change your aircon house & car filters regularly

• Invest in a mattress vaccuum which works on extractng deep dust & mites

🥗 Food as Medicine: What to Eat (and What to Avoid)

✅ Foods to Include

• Pineapple, turmeric, ginger, garlic, onions

• Berries, nuts, seeds, leafy greens

• Omega-3 rich foods like salmon, chia, and flax

  
  

🚫 Foods to Avoid

• Dairy, wheat, sugar, alcohol

• Red meat and ultra-processed carbs (bread, cakes, pasta)

• Excess caffeine (which can deplete key nutrients)

• Foods you suspect aggrevates your allergic reactions. Sometimes the food we eat can be mildy allergenic which can add to the overall allergen load

  
  

It’s never too early to prepare — starting immune support 4–6 weeks before allergy season can make all the difference but even more so at the peak of hayfever seaons. There is so much you can do to alleviate the symptoms. However, it's the everyday habits that make the difference. Working on your health should be a year-round action and reducing your inflammation will give your immune system the chance to reset and perform at it's best.

Ready to find natural relief this spring? Book your free discovery call to explore a personalised approach.

Be well,

Katie

Naturopathic Nutritional Therapist & Founder of Naturalpaths Nutrition