Seasonal Allergy Suppression Through Diet

Lay off the histamine-rich foods

Typically, fermented histamine-rich foods, include, alcoholic beverages, kimchi, sauerkraut, kombucha, cheese, and pickled foods. Although many fermented foods are known for their powerful probiotic benefits, it might be wise to limit these histamine-rich foods in your diet for the sake of improving your allergy symptoms. Additionally, it’s worth noting that fermentation has its roots in the advent of the agricultural revolution and was made possible by the transition towards a more sedentary lifestyle³. Fermented foods were in all likelihood absent from the prehistoric hunter-gatherer diet.

Numerous studies have demonstrated a correlation between alcohol consumption and increased frequency of allergic symptoms. A recent study addressed the effects of alcohol on the upper nasal airways. A survey was sent out to 11,933 randomly selected adult individuals. Red and white wine were the most frequent triggers for alcohol-induced nasal symptoms (ANS). This makes sense considering the relatively high histamine content of wine when compared to other forms of alcohol. Most importantly, the study demonstrated that people who suffer from ANS were much more likely to suffer from allergic rhinitis as well⁴.

Increase your fruit and vegetable intake

This recommendation may seem simple, but its shown to have a powerful effect. A recent study among children living in rural Crete sought to understand why wheezing and rhinitis were rare amongst the children living in the population. Approximately 80% of the children in rural Crete consumed fruits and vegetables at least twice a day. The most common being grapes, oranges, apples, and fresh tomatoes. A high consumption of fruits and vegetables was inversely associated with wheezing, whereas margarine consumption worsened symptoms⁵. Margarine should also be avoided, not only for its high trans-fatty acids content, but for its high omega-6 content which is inflammatory.

Eat vitamin E rich foods

Vitamin E supplementation has been shown to reduce symptoms among some sufferers of allergic rhinitis during the pollen season⁶. Supplementation is typically avoided by those following The Paleo Diet. You’re better off consuming foods that are rich in Vitamin E such as almonds, raw seeds, leafy greens, and hazelnuts.

Try a half teaspoon of honey

Many people on internet blogs and forums give testimony to raw local honey for relieving allergy symptoms. The logic behind the local raw honey remedy is that gradual exposure to raw local pollen-containing honey will lessen one’s sensitivity to the pollen that is in the air. Your body will “adapt” to the pollen. I haven’t seen any studies confirming this theory, but it’s certainly worth a shot if all else fails. Just be careful not to overdo your honey consumption. It is very high in sugar and could wreak havoc on your blood sugar and insulin if over-consumed. I would recommend ¼ to ½ teaspoon per day. Make sure to source local raw honey. People have not reported the same benefits while consuming regular store-bought honey.

References

[1] Schmidt, C. W. (2016). Pollen Overload Seasonal Allergies in a Changing Climate. Environmental Health Perspectives, 124(4), A70-A75. doi:10.1289/ehp.124-A70

[2] Nagakura, T. S. K. H. K., Matsuda, S., Shichijyo, K., Sugimoto, H., & Hata, K. (2000). Dietary supplementation with fish oil rich in omega-3 polyunsaturated fatty acids in children with bronchial asthma. European Respiratory Journal, 16(5), 861-865.

[3] O'Brien, C. M. (2006). Fermenting Revolution: How to Drink Beer and Save the World. New Society Publishers.

[4] Nihlen, U., Greiff, L. J., Nyberg, P., Persson, C. G., & Andersson, M. (2005). Alcohol-induced upper airway symptoms: prevalence and co-morbidity.Respiratory medicine, 99(6), 762-769.

[5] Chatzi, L., Apostolaki, G., Bibakis, I., Skypala, I., Bibaki-Liakou, V., Tzanakis, N., ... & Cullinan, P. (2007). Protective effect of fruits, vegetables and the Mediterranean diet on asthma and allergies among children in Crete.Thorax, 62(8), 677-683.

[6] Shahar, E., Hassoun, G., & Pollack, S. (2004). Effect of vitamin E supplementation on the regular treatment of seasonal allergic rhinitis. Annals of Allergy, Asthma & Immunology, 92(6), 654-658.