Probiotics are the good bacteria found in yogurt, kombucha, kefir, and some other fermented foods like fresh sauerkraut and kimchi. Some studies suggest that probiotics may play a role in lowering the antibodies that can trigger allergies.
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It’s a plant pigment found in apples, green tea, peppers, onions, berries, cabbage, garlic and cauliflower. Quercetin works as an antihistamine as well as an antioxidant with anti-inflammatory properties—two things can reduce hay fever symptoms.
We’re mostly talking about pineapple, which contains the compound bromelain. Experts say it can help alleviate respiratory distress and reduce irritation in allergic diseases.
Salmon is often associated with being a good source of healthy omega-3 fats. But mackerel, sardines, and tuna are also good choices. Omega-3 fats help keep inflammation at bay. One study found that a diet rich in omega-3 was associated with decreased risk of hay fever.
Kiwi, berries, oranges, sweet potatoes, bell peppers—all rich in vitamin C. Foods rich in this particular vitamin may help decrease the histamines that lead to sniffling, itchy eyes, and sneezing.