7 nutritional tips to help you survive the hayfever season

What should you be eating this hayfever season?

Rachel Berlandi

24 May 2016

My 7 simple hayfever nutrition tips include:

1. Cut your coffee intake

Curb caffeine and opt for anti-inflammatory green, white or nettle tea if your nasal passages are pouring. Caffeine triggers histamine release, which can bring the skin up in a red, itchy, angry looking rash and dilate your blood vessels until everything feels inflamed.

2. Avoid dairy products

Be wary of mucus-inducing dairy products such as milk and cheese. People prone to allergic reactions often struggle with dairy so instead investigate the dairy free offerings at your local supermarket and health food store.

3. Add some spice to your life

Add some fresh ginger to your diet. It acts as a natural decongestant by calming inflammation. Drinking ginger tea is a great way to add this spice to your daily diet. To make ginger tea add 3 to 4 slices of fresh, peeled ginger (or more, depending on how strong you want it) to 1 cup of hot water, then add 1 tbsp of honey (optional).

4. Reduce the sugar

Refined sugar triggers a dramatic rise and fall in blood sugar levels, which causes an adrenalin surge that activates histamine release. Opt for sweet dried or fresh fruit for a natural sugar fix instead.

5. Top up on vitamin C

Fill your diet with fresh fruit and vegetables to ensure a steady intake throughout the day. Your body can’t make or store vitamin C, so it has to be available in low, consistent doses to support your nasal lining and reduce the amount of histamine in blood.

Some fruit and vegetables which are rich in vitamin C include:

TIP: Smoothies are a good way to include several vitamin C-rich foods in your daily diet. Try our delicious and refreshing Hayfever Blasting Smoothie or explore our selection of tasty nutrient-packed smoothie recipes.

6. Eat anti-inflammatory foods

Fill your diet with tasty anti-inflammatory foods to help counter inflammation, including:

  • Blueberries, blackberries, purple grapes, blackcurrants
  • Carrots, sweet potatoes, pumpkin, butternut squash
  • Mangoes, apricots, peaches, nectarines, papaya, pears, pineapples
  • Prunes, plums, raisins, figs, avocados,
  • Fish such as herring, pilchards, sardines, salmon
  • Oils such as pumpkinseed oil and flaxseed oil

Many of these contain beta-carotene which is excellent for the respiratory tract.

7. Reduce alcohol intake

A glass of wine (or two!) increases your likelihood of allergic rhinitis all year round, not just during hayfever season.

What else can help?

Using natural remedies and keeping an eye on the pollen levels in your area can also help you keep your hayfever symptoms under control.

I recommend…

A.Vogel Pollinosan Hayfever tablets, a natural remedy containing seven tropical herbs that work on all the symptoms of hayfever and allergic rhinitis, without the drowsy side effects associated with some antihistamine medication.

You can use other hayfever medication along with these tablets if necessary. For extra support, top up with natural remedies such as A.Vogel Pollinosan Luffa Nasal Spray, A.Vogel Eye Drops and A.Vogel Sinuforce Nasal Spray.

How to keep a track of pollen levels in your area

Pollen counts are great for measuring the amount of pollen in the air, which will allow you to determine how bad your symptoms might be on any given day. To help you to avoid pollen hotspots, download our FREE A.Vogel Hayfever Pollen Forecast App. It uses GPS to find your location and shows forecast levels for trees, grass and weed pollen.

For iPhones download it FREE from the App Store

For Andriod phones download it FREE from Google Play

Don’t want to use an app? You can also find pollen information from our 5 Day UK Pollen Forecast, which is updated daily.


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  • W. Harris's photo avatar
    W. Harris — 23.06.2017 06:01
    I have never suffered from hay fever, I'm 75 years old, but I'm sure I have all the symptoms described here. Why at my age have I developed this now ! I am a very fit lady and eat "most" good foods.


    • rachel's photo avatar
      rachel — 23.06.2017 08:03
      Hello, There are a couple of reasons that you may have started to suffer those irritating hayfever symptoms. This year we have seen really high levels of pollen than in previous years, and more people seem to be affected or have become so sensitive to it. Also as we get older we tend to suffer from wear and tear due to stress or illness. This means our immune system is a bit under par or compromised. It is good that you eat most good foods. You could add a Vit C supplement to help boost your immune system here. Drink plenty of plain water through out the day. A chamomile tea or a nettle tea can be helpful for some people.


  • Christine 's photo avatar
    Christine — 22.06.2017 07:38
    I have all things but notthing helps what else can I do thanks Christine


    • rachel's photo avatar
      rachel — 22.06.2017 14:16
      Hello Christine, what are your main symptoms that are troubling you? and what are the supplements or the main medicines that you have tried?


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Here's what I recommend

As the A. Vogel Hayfever advisor, I recommend Pollinosan Hayfever tablets, together with Luffa Nasal Spray, to help keep troublesome symptoms at bay.

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Did you know?

What you eat can have a dramatic effect on your hayfever symptoms. While anti-inflammatory and natural anti-histamine foods can help control your symptoms, foods containing dairy and foods rich in sugar can actually make them worse.

7 simple hayfever nutrition tips
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