Breathe Easy This Spring: A Nutritional Approach to Hay Fever
Spring is in the air – quite literally – and while longer days and blossoming hedgerows are welcome signs of the season, they can also spell trouble for many. If you find yourself sniffling, sneezing, or constantly reaching for tissues, you're not alone. Hay fever (or allergic rhinitis) affects around one in five people in Ireland and it’s not just the pollen to blame — it’s how your immune system reacts to it.
As a nutritional therapist, I take a deeper, more supportive approach — one that goes beyond short-term fixes and looks at your gut, diet and daily habits to calm the chaos from the inside out.
Why Your Gut Matters More Than You Think
Around 70% of your immune system lives in your gut, and the trillions of microbes there play a massive role in how your body reacts (or overreacts) to everyday irritants like pollen or dust.
A 2020 review in Frontiers in Microbiology found that gut microbiome diversity directly influences allergic responses — including hay fever.
A 2022 study in Allergy showed that probiotic supplements and microbiome-friendly diets can significantly reduce hay fever symptoms.
In short: a healthier, more diverse microbiome may help your immune system respond calmly rather than explosively.
Eat to Feed Your Flora (and Calm Your Immune System)
Here’s how to start supporting your gut for hay fever season and beyond:
Plant Power
Eat a wide variety of plant foods: veg, fruit, herbs, legumes, nuts, seeds, and whole grains.
Aim for 30+ different plant foods a week to boost microbial diversity.
Prebiotics and Probiotics
Prebiotics (like garlic, onions, leeks, oats, bananas) feed your good bacteria. Probiotics (found in sauerkraut, kefir, yoghurt, and supplements) help restore balance.
Anti-inflammatory Fats
Omega-3s (from oily fish, flax, chia, walnuts) calm inflammation. Avoid refined seed oils and processed foods.
Anti-oxidant Foods
Think: apples, onions, spinach, carrots, kiwi, berries — rich in vitamins A, C, E to counteract histamine effects.
Spices that soothe
Turmeric, ginger, garlic, and cinnamon not only add flavour but fight inflammation and support your gut.
Natural Allies for Hay Fever Relief
In addition to dietary changes, certain natural compounds and herbs can help tone down your body’s histamine response:
Quercetin – Found in apples, onions, berries. Helps stabilise histamine-releasing cells.
Vitamin C – A natural antihistamine and immune support.
Stinging Nettle – Traditionally used for allergies; available in tea or capsules.
Bromelain – A pineapple enzyme that reduces sinus inflammation.
Probiotics – Especially Lactobacillus rhamnosus and Bifidobacterium lactis.
Butterbur – A natural antihistamine herb with strong research support (see below!).
Spotlight on Butterbur: Nature’s Antihistamine
Butterbur (Petasites hybridus) is a traditional remedy now backed by science. Its active compounds relax nasal passages, reduce inflammation, and block histamine release — all without the drowsy side effects of OTC antihistamines.
💡 Important: Only use PA-free butterbur supplements (free from harmful pyrrolizidine alkaloids), and consult a practitioner before starting.
Fun fact: Butterbur grows wild across Ireland — look out for its rhubarb-like leaves and pink flower spikes along riversides and hedgerows from March to May.
Your Daily Hay Fever Support Checklist
Want to keep it simple? Here’s a daily checklist to help you build your natural defences this spring:
Start your day with warm water + lemon
Add prebiotic foods (oats, banana, garlic, onion)
Include probiotic foods or supplements
Eat a rainbow – especially red onions, apples, carrots, spinach, kiwi
Use healthy fats (olive oil, chia, flax, oily fish)
Add herbs & spices (turmeric, thyme, ginger)
Sip nettle or chamomile tea
Avoid ultra-processed foods & refined oils
Shower after being outside & breathe through your nose
Try a nasal balm barrier before walks
Unwind with deep breaths or a short meditation
You Don’t Have to Be Perfect..
This isn’t about restriction or perfection — it’s about giving your body the support it needs to stay calm when the world is in bloom. A plant-slanted plate, a nourished gut, and a few smart supports can help you stay ahead of hay fever season and maybe even start to enjoy it again. And who knows? This might be the year you can actually stop and smell the roses — without reaching for the antihistamines.
