Combating seasonal allergies with diet and lifestyle changes

In 2021, 25.7% of adults and 18.9% of children (ages 0-17) in the U.S. were diagnosed with seasonal allergies. Seasonal allergies can cause a range of symptoms from mild to severe, including congestion, sinus pain, headaches, runny or stuffy nose, sneezing, and itchy eyes or skin.

A 2016 online survey of 500 adults and 501 children found that over half reported that seasonal allergic rhinoconjunctivitis (SARC) disrupted their daily activities. This disruption led to increased distraction, irritability, fatigue, and frustration. Participants also reported that their sleep was affected and that their work and school productivity suffered.

Indoor and outdoor allergies can be triggered by:

• Tree, grass, and weed pollen
• Mold spores
• Dust mites
• Cockroaches
• Pet or rodent dander

While these allergies can occur year-round, spring and summer often bring an increase in symptoms. Here are some dietary tips to help prevent or relieve seasonal allergy symptoms:

Anti-allergic nutrients such as phytochemicals, micronutrients, and dietary fiber have been found to suppress allergic inflammation. Phytochemicals are plant-based compounds that plants produce for protection. Flavonoids, a type of phytochemical, give many fruits, vegetables, and flowers their vibrant colors. This is why it's important to "eat the rainbow" when choosing whole foods at the grocery store, farmers' market, or local shops.

In general, plant-based foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes contain phytochemicals. Some studies have shown that foods containing certain phytochemicals, such as flavonoids and lignans, may have anti-allergic effects that could help prevent or reduce bothersome allergy symptoms.

Below is a table that lists the name of the phytochemical, how it may help with allergy symptoms, and its dietary sources.