top of page
  • Writer's pictureDena Ross

Foods To Help Fight Your Allergies

Updated: Jan 13, 2022

Hay fever (also known as allergic rhinitis) occurs during certain parts of the year – usually the spring or summer. It's caused when the body produces allergic antibodies to help fight off allergens which results in congestion, watery eyes, sneezing, coughing and fatigue. While treatment usually involves medications such as antihistamines, your diet also plays a role in either worsening or easing symptoms. Consuming a low histamine diet can reduce the symptoms of histamine intolerance and allergies. These foods help to relieve symptoms by reducing inflammation and boosting the immune system.


  • Fruit: Mango, pear, watermelon, berries, grapes, apricots.

  • Vegetables: Garlic, onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets.

  • Dairy: Butter, cream cheese, pasteurized milk. Eggs are safe in small amounts. The whites may release histamine. Yolks are safe.

  • Meats: Freshly cooked meat and poultry. Fish that is fresh or frozen

  • Grains: Potatoes, corn, rice, oats

  • Fats and Oils: animal fats, olive oil

  • Drinks: Water, herbal tea, fruit juice (avoiding citrus).

  • Flavour: Honey, turmeric, ginger, basil, thyme, pasrley

  • Coconut products: coconut milk, coconut oil


When you are suffering with hay fever, foods that are very ripe, aged or fermented should be avoided. Certain fruits and vegetables can also induce a histamine response. The following foods should be avoided:

  • Most citrus fruits (lemons, oranges, mandarins)

  • Tomatoes

  • Alcohol

  • Fermented dairy (cheese, yogurt, sour cream)

  • Canned fish (tuna, sardines)

  • Soy beans (soy milk, soy sauce)

  • Fermented foods: (sauerkraut, tofu, tempeh, kimchi, kombucha)

49 views0 comments


bottom of page