Allergy-Fighting Foods and Tea

Find Relief with Nature's Best Medicine
a young Asian girl sneezing in a field of clover

This spring will be perfect for you—if you’re a bird or a bee.

If you’re a human who suffers from allergies, it has the potential to be a nightmare.

After we suffer through the tree pollens in March and April, grass pollens hit most of the country in May and June.

But, Mother Nature has a way of balancing things out. Even as she challenges your sinuses, she offers remedies to ease your pain.

Allergy-Fighting Foods

Try some of these foods known to naturally help with hay fever, congestion, and other allergic reactions when spring is in the air.

  • Broccoli

    ​Bring on the broccoli when your sinuses are blocked.

    This member of the crucifer family is high in vitamin C: one cup of raw broccoli contains about 80 milligrams (mg).

    Research has shown 500 mg of Vitamin C daily can ease allergy symptoms.

  • Citrus fruits

    Thanks to their mega-doses of vitamin C, citrus fruits such as oranges, lemons, and grapefruits are good weapons in the quest to breathe freely when pollen and other irritants are in the air.

  • Collard greens

    Collard greens offer allergy-fighting carotenoids.

    To help your body absorb their nutrients more readily, eat collard greens with a fat. Try sautéing them in extra-virgin olive oil.

  • Elderberries

    Elderberries contain flavonoids that reduce inflammation.

    Ease your suffering by imbibing some elderberry wine, enjoying a glass of juice, or spreading some jam on toast or crackers.

  • Garlic & Onions

    The quercetin in onions and garlic (apples too) acts like an antihistamine so it minimizes allergic reactions.

    Try roasted garlic or carmelized onions on a slice of pizza or with bruschetta.

  • Miso soup

    Miso (and other broths) are known to help mitigate the mucus that builds up in the nasal passages during allergy season.

    Other mucus-clearing foods include spicy foods, such as horseradish, cayenne, or chili powder.

  • Beets, purple/red grapes

    The anthocyanins that give certain foods, such as beets, purple or red grapes, berries, and cherries, their dark violet-like color have anti-inflammatory properties that can reduce swollen membranes that make breathing difficult.

Tea for Allergy Relief

A wide variety of herbal teas can ease seasonal allergy symptoms. Here are a few to try.

  • Rooibos Tea

    Rooibos has components that naturally block the release of histamines.

    Rooibos is even thought to help allergy-sensitive systems to metabolize the irritants.

  • Ginger Tea

    Ginger tea is a natural antihistamine that helps reduce nasal inflammation.

  • Peppermint Tea

    Peppermint tea is a natural decongestant that can slow the production of histamines and the symptoms that go with them.

  • Green Tea

    Green tea is rich in antioxidants and helps block the body’s reaction to allergens like pollen, dust, and animal dander.

Click to See Our Sources

"7-Day Menu for Spring Allergy Season" by Elaine Magee, MPH, RD,

"10 Foods that Fight Spring Allergies" by Leah Zerbe,

"13 Foods that Fight Allergies" by Michelle Schoffro Cook,, 3/22/13

“8 teas and herbal teas to survive the allergy season,”, 2/2/21


The Taste for Life Staff

The Taste for Life staff come from a wide variety of backgrounds and specialties. We believe learning is a life-long process, and love to share the knowledge we gain.