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A runny nose, scratchy throat, itchy and watery eyes are the staple of a common cold. However, they’re also symptoms of hay fever. Hay fever is what happens when the immune system reacts to the inhaled pollen from local trees, grasses, and flowers. You could obviously take over the counter medication to try and remedy the situation but that means you’ll already be suffering with the symptoms. There are ways to help prevent even getting hay fever in the first place or, at the very least, help lessen the severity of symptoms. The answer is quite simple: just eat some food.

There are certain types of food that you can avoid, such as sugar, refined carbs, vegetable and sunflower oils, and trans fats from processed foods that will get you on the right track to preparing your immune system to fight hay fever. By following an anti-inflammatory diet that’s high in antioxidants and phytonutrients from fruits and vegetables, you can counteract the inflammatory symptoms of hay fever.


Since hay fever irritates the immune system, consuming probiotics will help strengthen the immune system by contributing to your gut health. Some excellent products you could try are Align or Nature’s Bounty.

Essential Fatty Acids

These are considered “good fats”. These fatty acids are typically found in things like avocado, salmon, and chia seeds. Things like these also contain phenomenal anti-inflammatory properties to keep with counteracting the inflammatory symptoms of hay fever.

Ginger & Turmeric

Ginger and turmeric have been known to be quite the strong cold remedy. Now, imagine combining that with other anti-inflammatory properties. You’ve got a pretty powerful “potion” to knock the hay fever right out.

Vitamin C-Heavy Foods

These are essential to fighting hay fever. Vitamin C is known to help the immune system. Fruits like oranges, lemons, and kiwis contain a polyphenol known as quercetin. Combining the quercetin with Vitamin C boosts your immune system and contains anti allergenic properties to really stave off hay fever.


You know the saying “an apple a day keeps the doctor away?” In this case, it’s true! Apples are full of fiber antioxidants and even more of the quercetin. They are a great defense against hay fever.

By eating properly and treating your immune system with foods that help it rather than put in a precarious state that’s susceptible to hay fever, you can avoid the most severe symptoms of hay fever or even rid yourself of it entirely.