The spring flowers are in full bloom, and for many that means sneezing, itchy eyes, and congestion. Seasonal allergies are no fun for millions of Americans. Many living their 100 Year LifestyleⓇ know that regular chiropractic care offers season allergy relief by strengthening your body’s immune response and improving the nervous systems function. But do you know that what you eat between adjustments can either increase or reduce your symptom severity? Put that fork down until you finish reading.
Foods That May Help Alleviate Allergy Symptoms
While no food cures allergies, certain dietary choices can influence symptom severity.
Gut-Friendly Foods
A healthy gut supports a balanced immune response so you’ll want to make sure you are incorporating the following foods into your diet:
- Probiotic-rich foods such as yogurt with live cultures, kefir, sauerkraut, and kimchi.
- Prebiotic foods including garlic, onions, leeks, asparagus, and bananas.
- Fiber-rich options like fruits, vegetables, whole grains, and legumes.
Anti-Inflammatory Options
Reducing inflammation can ease allergy symptoms. Great eating options include:
- Fatty fish such as salmon, mackerel, and sardines all provide omega-3 fatty acids.
- Nuts and seeds, in particular walnuts, flaxseeds, and chia seeds.
- Colorful produce including berries, apples, and onions, all of which contain quercetin, a natural antihistamine.
Hydrating Beverages
Staying hydrated keeps mucous membranes moist, aiding in symptom relief. The best choices are water and herbal teas, iced or hot.
Just a reminder that these are great foods to be eating for year round health! But doubling down on them during allergy season is a great idea!
Foods to Limit or Avoid
Through trial and error, you’ve probably identified certain foods that make your allergy symptoms worse. Here are the main culprits to avoid:
- High-histamine foods including aged cheeses, processed meats, alcohol, and certain fruits depending on your specific allergy. Also, for some people fermented products can make symptoms worse. Some people might be allergic to sauerkraut, kimchi, natto, and other similar products due to their histamine levels.
- Cross-reactive foods: Individuals with pollen allergies may react to specific fruits and vegetables. For example, those allergic to birch pollen might experience symptoms after eating apples or almonds.
- Ultra-processed foods: Items high in added sugars and refined carbohydrates can promote inflammation.
While there are 3 main types of pollen (tree, grass, and weed), it’s literally possible to be allergic to anything – including water and sunlight. If you think you’re doing everything right when it comes to the food on your plate, work with your healthcare team to determine what your specific allergies might be. Knowing what triggers you can make all the difference between spending spring inside, or outside in the sunshine!
Anti-Allergy Green Quercetin Smoothie Recipe
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Ingredients
- 1 cup fresh spinach
- 1 green apple, cored and chopped
- 1/2 cup pineapple chunks
- 1/2 avocado
- 1 tablespoon chia seeds
- 1 teaspoon fresh grated ginger
- 1 cup unsweetened almond milk
- 1/2 cup ice cubes
Instructions
Combine all ingredients in a blender. Blend until smooth, and you’re done!
Pour into a glass and enjoy immediately.
Nutritional Information (per serving):
Calories: 250; Protein: 4g; Fat: 15g; Carbohydrates: 28g; Fiber: 9g; Sugars: 15g
The post What to Eat (and Avoid) for Seasonal Allergy Relief appeared first on The 100 Year Lifestyle®.
