Can your food choices help to alleviate your hay fever symptoms?

Article by Maya Tu

It is that time of year again where hay fever really starts to show itself, and it can be so annoying! Often, we turn to antihistamine tablets to find relief, but have you ever considered that the food you eat could influence your hay fever symptoms? 

Let’s start at the beginning and discuss what hay fever actually is…

Hay fever, otherwise known as Allergic Rhinitis, is a type 2 inflammation of the nasal mucosa as a result of an immune response due to environmental allergens (1). Most common symptoms are sneezing, nasal congestion and experiencing an itchy nose. Interestingly, it affects over 500 million people worldwide, making it one of the most common chronic inflammatory conditions (1).

There are actually two types: Seasonal Allergic Rhinitis and Perennial Allergic Rhinitis. Perennial Allergic Rhinitis is an allergic reaction year-round whereas Seasonal Allergic Rhinitis occurs usually when the weather changes (2). The allergens also differ between the two: Seasonal allergens consist of tree or grass pollen whereas Perennial allergens consist of dust mites, pets or mold (2).

Diet

The foods you consume cannot only impact the onset of allergies, but they can affect the severity and course of disease. Research suggests that a diet high in calories, protein, saturated fat, and low in fibre can increase the risk of both Allergic Rhinitis as well as asthma (1). So, what should we be eating then to reduce the risk? Well, a Mediterranean diet has been shown to reduce the risk of hay fever as it is considered an anti-inflammatory diet (1). And if you’re unfamiliar with a Mediterranean diet, this is a diet high in fruit and vegetables, fish, Extra Virgin Olive Oil and fibre. This is great news as the Mediterranean diet has been shown to support cardiovascular health, improve immune function, reduce the risk of diabetes and obesity as well as promote good mental health.  

Phytochemical’s

Furthermore, certain phytochemicals, nutrients found in plant foods, may be able to alleviate certain hay fever symptoms as a result of their anti-inflammatory properties. Firstly, flavonoids, specifically quercetin found in onions, berries, tea, nuts and seeds and tomatoes, have shown to have anti-allergic properties (1). Studies have shown that when quercetin is supplemented it may reduce sneezing, nasal rubbing and itching of the eyes, however, it is important to note that most of these studies use high doses and so may not be completely generalisable to an achievable dose from the diet (3). Despite this, choosing a diet high in plant foods is very beneficial to overall health and wellbeing.

Vitamins and Minerals

Specific vitamins and minerals, such as Vitamins A, D and E as well as iron and zinc, may play a part in the development of allergies due to their anti-inflammatory properties. To alleviate symptoms of Allergic Rhinitis specifically, Vitamin E may be important. A study on mice showed that administering Vitamin E through the nose reduced nasal symptoms and even improved the integrity of the nasal tissue (4). It is important to note that these results are based on animals, however, vitamin E found in foods, such as seeds and nuts, berries, avocado and leafy greens, still provide antioxidant and anti-inflammatory benefits.

Gut Health and Probiotics

Interestingly, there has been some research to suggest that good gut health can influence the severity of allergies. A study conducted in Japan showed that individuals with Allergic Rhinitis had higher levels of a bacteria called Escherichia, which is associated with a high protein diet, whereas those without the disease had higher levels of a bacteria called Prevotella, which is associated with a high plant diet (5). This again suggests that consuming a diet high in fibre, such as the Mediterranean diet, is beneficial to reduce the impacts of allergies. 


You may be thinking, well can I reduce the risk of hay fever if I take probiotics? Multiple studies have suggested an improvement in symptoms when administered with probiotics. Lactobacillus paracasei (LP) strains have been shown to reduce nasal blockage, nasal itching and rhinorrhea (otherwise known as a ‘runny nose’) (6). Similarly, a study was conducted where a blend of probiotics and prebiotics, including Lactobacillus and Bifidobacterium strains, were given to patients and then compared to patients given a placebo (7). The results highlighted an improvement in both nasal and eye symptoms as well as functionality throughout a day (7). Additionally, anti-inflammatory markers were observed in those that had consumed the probiotic blend (7). This further shows the link between gut microbiome and allergies, suggesting that boosting your gut microbiota is important and consuming a probiotic may be beneficial in doing so.

Obesity

Finally, research has shown an association between individuals suffering from obesity and development of asthma, however, there has been limited research to show any link between obesity and Allergic Rhinitis. Despite this, a recent study highlighted a possible link between children with obesity and Allergic Rhinitis (8). This may be caused by the elevated levels of inflammation in individuals with obesity, however, it is important to note that further research is required to understand the mechanisms more. That being said, aiming for a healthy weight, by consuming a diet like the Mediterranean diet, is crucial for overall health.

Summary

Overall, it is evident that choosing a diet like the Mediterranean diet, which is high in plant foods, including fruits, vegetables, legumes, nuts and seeds, can help alleviate certain symptoms of hay fever and maybe even reduce the risk of it altogether.

This blog was written by Maya Tu. Maya graduated with a First-Class Honours in BSc Nutrition and has just completed her Master's in Clinical and Public Health Nutrition, graduating with Distinction. She is a part of Jamie Oliver’s nutrition team and has a passion for childhood and sports nutrition.

References

  1. Zhang P. (2023). The Role of Diet and Nutrition in Allergic Diseases. Nutrients, 15(17), 3683. https://doi.org/10.3390/nu15173683

  2. Allergy Asthma & Immunology Institute. (2023). What's the Difference Between Seasonal and Perennial Allergies? https://www.allergy-asthma-immunology.com/blog/whats-the-difference-between-seasonal-and-perennial-allergies/?bp=37497 [Accessed 3rd June 2024]

  3. Yamada, S., Shirai, M., Inaba, Y., & Takara, T. (2022). Effects of repeated oral intake of a quercetin-containing supplement on allergic reaction: a randomized, placebo-controlled, double-blind parallel-group study. European review for medical and pharmacological sciences, 26(12), 4331–4345. https://doi.org/10.26355/eurrev_202206_29072

  4. Wu, G., Zhu, H., Wu, X., Liu, L., Ma, X., Yuan, Y., Fu, X., Zhang, L., Lv, Y., Li, D., Liu, J., Lu, J., Yu, Y., & Li, M. (2020). Anti-allergic function of α-Tocopherol is mediated by suppression of PI3K-PKB activity in mast cells in mouse model of allergic rhinitis. Allergologia et immunopathologia, 48(4), 395–400. https://doi.org/10.1016/j.aller.2019.11.005

  5. Sahoyama, Y., Hamazato, F., Shiozawa, M., Nakagawa, T., Suda, W., Ogata, Y., Hachiya, T., Kawakami, E., & Hattori, M. (2022). Multiple nutritional and gut microbial factors associated with allergic rhinitis: the Hitachi Health Study. Scientific reports, 12(1), 3359. https://doi.org/10.1038/s41598-022-07398-8

  6. Güvenç, I. A., Muluk, N. B., Mutlu, F. Ş., Eşki, E., Altıntoprak, N., Oktemer, T., & Cingi, C. (2016). Do probiotics have a role in the treatment of allergic rhinitis? A comprehensive systematic review and meta-analysis. American journal of rhinology & allergy, 30(5), 157–175. https://doi.org/10.2500/ajra.2016.30.4354

  7. Ried, K., Travica, N., Paye, Y., & Sali, A. (2022). Effects of a Probiotic Formulation on Seasonal Allergic Rhinitis in Adults-A Randomized Double-Blind Placebo-Controlled Trial: The Probiotics for Hay Fever Trial. Frontiers in nutrition, 9, 887978. https://doi.org/10.3389/fnut.2022.887978

  8. Han, M. W., Kim, S. H., Oh, I., Kim, Y. H., & Lee, J. (2021). Obesity Can Contribute to Severe Persistent Allergic Rhinitis in Children through Leptin and Interleukin-1β. International archives of allergy and immunology, 182(6), 546–552. https://doi.org/10.1159/000512920

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