Natural Remedies for Hayfever: Ease Symptoms Without Relying on Medication

Hayfever Season is Here

The blossom’s out, the evenings are lighter, and there’s a buzz in the air. But for many, so is the pollen and with it comes itchy eyes, sneezing fits and that lovely "nose like a tap" situation. If this sounds familiar, you're not alone. Luckily, there are natural remedies for hayfever that can make a real difference and most of them start in your kitchen.

According to Allergy UK, up to 30% of adults and 40% of children suffer from allergic rhinitis (that’s the medical term for hayfever). And while it might feel like a harmless seasonal nuisance, it can seriously affect your quality of life especially if you’re already juggling work, kids, perimenopause, and everything in between.

So, what can you actually do about it? Let’s break it down.

What Are the Symptoms of Hayfever?

You might experience one or more of the following:

• Itchy, red, or watery eyes

• Sneezing and coughing

• Runny or blocked nose

• Itchy throat, ears, or roof of the mouth

• Headaches

• Tiredness or brain fog

• Loss of smell

• Worsened asthma symptoms

• Earache or sinus pressure

  
  

Fun, right? And for many women, symptoms can worsen during perimenopause when hormone fluctuations heighten histamine sensitivity.

What Causes Hayfever?

Hayfever is an allergic reaction to pollen whether from trees, grasses or weeds that causes the body to release histamine. And histamine is what triggers the cascade of annoying symptoms.

But here’s the interesting bit: your gut, your diet, and your overall inflammation levels can seriously impact how badly you react to pollen.

The GP Approach vs Functional Approach

Your GP might suggest:

• Antihistamines

• Nasal sprays

• Eye drops

• Staying indoors (great advice when you’ve got school runs or dogs to walk…)

  
  

These can offer some relief but they don’t address why your immune system is overreacting in the first place.

In my clinic, I take a different approach. I look at:

• Diet (are you eating histamine-heavy or inflammatory foods?)

• Gut health (how’s your gut barrier, and your microbiome?)

• Hormones (especially oestrogen and cortisol)

• Lifestyle factors (stress levels, sleep, movement)

  
  

Natural Remedies for Hayfever: Foods That May Help Relieve Symptoms

Here’s where Mother Nature gets it right these foods have natural antihistamine or anti-inflammatory properties:

🍎 Quercetin-rich foods:

A natural antihistamine

• Onions, garlic, apples

• Berries, kale, red grapes, goji berries

  
  

🥕 Beta-carotene-rich foods:

Supports mucous membranes (like your nasal lining)

• Sweet potatoes, carrots, squash

• Peppers, dark leafy greens, apricots

  
  

🥝 Vitamin C-rich foods:

Helps break down histamine

• Blackcurrants, kiwi, mango

• Broccoli, courgette, cauliflower

  
  

🍯 Local honey:

Contains small traces of local pollen that may help build tolerance (Use sparingly it’s still sugar)

Foods That May Make Hayfever Worse

You don’t have to cut everything out, but being aware of your triggers can really help. Watch out for:

High-histamine foods:

• Tomatoes, aubergines, spinach

• Fermented foods (vinegar, sauerkraut, soy sauce)

• Aged cheese, canned fish

• Chocolate (sorry…)

  
  

Histamine liberators (they trigger your body to release more histamine):

• Strawberries

• Citrus fruits

• Pineapple

• Bananas

• Egg whites

  
  

Other potential aggravators:

• Dairy increases mucus production

• Wheat can worsen symptoms in grass pollen allergy sufferers

• Sugar raises histamine levels and inflammation

  
  

What to Drink During Hayfever Season

💧 Water

Always. Keeps mucous membranes hydrated and symptoms less intense.

🍵 Green tea

Rich in antioxidants, may help block histamine response.

🍵 Nettle tea

A natural antihistamine and anti-inflammatory.

🍵 Ginger tea

Helps lower IgE levels the antibodies involved in allergic reactions.

🍵 Peppermint tea

Contains menthol, which can relieve sinus pressure and congestion.

Anti-Inflammatory Foods to Support Your Immune Response

Inflammation makes allergy symptoms worse. Eating more anti-inflammatory foods can reduce the burden on your system.

• Oily fish salmon, sardines, trout

• Flaxseed and walnuts plant-based omega 3s

• Olive oil for cooking, dressings or drizzling

• Herbs & spices turmeric, ginger, oregano, parsley, cinnamon

  
  

Don’t Forget the Gut–Allergy Connection

Poor gut health can lead to increased inflammation and histamine sensitivity. This is especially true for women in perimenopause, when oestrogen fluctuations can affect both gut integrity and immune response.

I often run gut and hormone testing in my clinic to find hidden imbalances that might be making hayfever (and other chronic symptoms) worse. It’s not about elimination diets forever it’s about understanding your body’s unique needs.

You don’t have to rely solely on antihistamines and sprays. With a few smart tweaks to your diet, hydration, and lifestyle, these natural remedies for hayfever can help reduce inflammation, support your immune system, and improve gut health.

Try This Easy Anti-Histamine Smoothie

Anti-Histamine Smoothie

Packed with vitamin C, quercetin, and antioxidants.

Ingredients:

• ½ cup blueberries

• ½ apple (with skin)

• Handful of kale or spinach

• ½ cucumber

• 1 tbsp flaxseed

• Juice of ½ lemon

• ½ tsp grated ginger

• 200ml water or coconut water

  
  

Blend until smooth and enjoy in the morning or as a mid-afternoon snack.

Want to Get On Top of Your Hayfever This Year?

Hayfever doesn't have to hijack your spring. If you're sick of feeling groggy, bunged up, and foggy-brained from pollen and want a natural, personalised approach that works with your body I'm here to help.

Book your free 20-minute free consultation and let’s chat about how I can support you with hayfever, gut health, or hormone symptoms this season.

👉 Click here to book your call.

About Lisa

Lisa Dack - Nutritional Therapist

I’m Lisa Dack, a qualified, registered Nutritional Therapist with a special interest in gut health, hormonal imbalances, energy, skin issues and sustainable weight loss. I work one-to-one with individuals to uncover the root causes of their symptoms and create personalised nutrition, lifestyle and wellness plans that fit seamlessly into their lifestyles. Whether you’re struggling with chronic fatigue, digestive issues, or hormonal imbalances, I’m here to guide you toward lasting health transformations. Let’s work together to help you feel your best.