Eating your way to keep hay fever at bay*

Eating your way to keep hay fever at bay*

For so many of us the summer is a glorious time for the family to spend more time outside, to have less snotty noses and to enjoy so much. But hay fever can put a real dampener on all of that. Just when others are cold free the summer snot appears.


Millions of people every year in the UK suffer terribly from a seasonal reaction to pollen, known as hay fever.

And it’s particularly distressing when we see our little ones itching, spluttering, sneezing and having a miserable time.


Many prescribed treatments are ineffective at best, and pretty powerful on young bodies making them excitable or really drowsy.

An effective, natural remedy that I’m told does wonders can be found here:

There are some practical tips that help straight away:


  • Keeping the windows of the car shut
  • Avoid going outside first thing and at dusk
  • Sunglasses can make a real difference
  • Non-petroleum jelly under the nostrils


Using the incredible power of foods can be really effective, simple and delicious! There are so many ways of upping the body’s supply of certain things that can make a very real difference to the way it deals with these allergens nad the reaction it has.


Hay fever – rhinitis, is an allergic response to pollen. Histamines are produced by the body to combat this and the result is itchy eyes, streaming nose, coughing, sneezing and more. By shoring up our systems with the following foods we can do our best to keep the symptoms down, and in many cases disappear altogether.


  • Berries, onions, apples and leafy greens all containing Quercetin – nature’s powerful anti-histamine


  • Red Peppers, kiwis, oranges and foods high in Vitamin C – which boosts the immune system and reduces the reactions


  • Poultry, cashews and chickpeas for a good dose of zinc – those low in zinc are more likely to have hayfever


  • Pineapple is high in Bromelain – a great antioxidant for inhibiting the production of histamine


  • Nuts, seeds, oily fish high in Omega Fatty Acids – with crucial anti-inflammatory properties


  • Local Honey has been shown to acclimatise the system to the pollen that can irritate it. Try adding a teaspoon or two to yoghurt, smoothies or porridge.


And removing the following is a really great idea as they are tricky foods that suppress the immune system and can provoke greater reaction:


  • Sugar – an immunosuppressant that only hinders the system
  • Wheat – often a trigger in the body’s response to pollen
  • Dairy products – can increase mucus in the body


All the recipes I create are nutrient dense for immune boosting and keeping allergic responses down , but the following of my recipes are particularly good on these nutrients:


  1. Sweet Potato Bhajis
  2. Caramel Cashew Energy Balls
  3. Sweet Green Smoothie
  4. Lime Houmous
  5. Florentine Fish cakes

Summer is the best time of year in so many ways, and I just hope some of this information is helpful to alleviate the misery that so many of you and your families have to go through.

Do let me know how you go.

Here’s to a non sniff, itch free summer.








* Please seek medical advice for all problems that persist. I am not a doctor.

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