Natural remedies for allergies and allergic rhinitis: 8 things that may help you feel better

For many people, spring and fall often mean sneezing, itchy eyes and a perpetually stuffy nose. Seasonal allergies or allergic rhinitis—a condition that causes nasal congestion, runny nose, sneezing, itchy nose and postnasal drip—affect more than 50 million Americans every year, and more people than ever are looking for natural ways to manage symptoms before reaching for the medicine cabinet. 

Besides drug therapy and allergy immunotherapy, there are other complementary and nutritional methods that you can try.

Let’s take a closer look at natural remedies for allergies, if they are effective and when you should reach out for care.

5 natural remedies for allergies

It’s important to note that while some research suggests potential benefits, much of the available evidence comes from small trials, animal research or observational studies. More high-quality research is needed to better understand if and how these natural remedies work.

That being said, certain foods contain natural antihistamines and anti-inflammatory compounds that can help calm the immune response behind your allergy symptoms.

If you’re living with allergies, incorporating these foods and natural remedies consistently, especially in the weeks leading up to and during your peak allergy season, may help reduce the severity of your symptoms.

1. Saline nasal spray (isotonic 0.9% salt)

Saline nasal spray helps in the removal of trapped pollen and other allergens from your nose by clearing mucus and providing moisturization

2. Honey

Some small studies suggest that honey could improve allergic rhinitis symptoms.

Easy ways to add it to your routine:

• Stir it into your tea before bed
• Take a teaspoon straight for medicinal and sweet-satisfying purposes
• Drizzle on yogurt and berries for an afternoon treat
• Add to your coffee as a sweetener instead of sugar

3. Vitamin C

In some single, individual trials, vitamin C shows some benefits to allergy relief.

The best sources for vitamin C include:

• Red and yellow bell peppers
• Oranges
• Grapefruits
• Kiwi
• Strawberries
• Broccoli

Easy ways to add it to your routine

• Slice an apple as your afternoon snack
• Add red peppers to your salads, sandwiches or grain bowls
• Stir a handful of berries into morning oatmeal or yogurt

4. Probiotics

A healthy gut supports a more balanced immune system. Some small studies suggest probiotics (especially Lactobacillus species) can help relieve allergic rhinitis and atopic dermatitis (eczema). Other studies suggest a combination of probiotics with prebiotics can reduce the severity of allergic symptoms. 

Best sources:

• Plain yogurt with live and active cultures
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Miso

Easy ways to add it to your routine:

• Make yogurt the base for smoothies or a breakfast parfait with fruit and granola
• Add a small side of sauerkraut or kimchi to meals a few times a week
• Choose kefir as a convenient on-the-go drink

5. Omega-3 fatty acids:

Following a Mediterranean diet, which is rich in omega-3s, can have an anti-inflammatory impact that may relieve allergies.

Best sources of omega-3s include:

• Fatty fish, like salmon and tuna (aim for two servings per week)
• Walnuts
• Flaxseed
• Chia seeds
• Hemp seeds

Easy ways to add it to your routine:

• Swap a few meat-based meals per week for salmon
• Sprinkle ground flaxseed or chia seeds on yogurt, smoothies or cereal
• Grab a small handful of walnuts as an afternoon snack

Building an allergy-friendly diet

Fruits, vegetables and a Mediterranean diet have been associated with a reduced risk of allergic conditions, including asthma, rhinitis and atopic dermatitis.

Some people with allergic rhinitis to multiple pollens—such as trees, grasses and weeds—can experience oral allergy syndrome (OAS) or pollen food allergy syndrome (PFAS).

With these conditions, people experience an itchy throat, itchy tongue and scratchy throat when eating certain fresh fruits or nuts (including peanuts). This is caused by cross-reacting allergens found in both pollen and raw fruits, vegetables or some tree nuts.

Although not everyone with a pollen allergy experiences PFAS, it is important to note the foods commonly associated with these allergens:

• Birch tree pollen: Apples, almonds, carrots, celery, cherries, hazelnuts, kiwis, peaches, pears and plums.
• Grass pollen: Celery, melons, oranges, peaches and tomatoes.
• Ragweed pollen: Bananas, cucumbers, melons, sunflower seeds and zucchini.

Should you try natural remedies for allergies?

A few simple, consistent changes can make a meaningful difference to allergy symptoms. Here's a practical starting point:

• Start early. Consider adding natural remedies to your routine 4 – 6 weeks before your typical allergy season begins, not just once symptoms start.
• Think color. A colorful plate with lots of fruits, vegetables and whole foods naturally delivers many of these beneficial compounds.
• Be consistent. The benefits of anti-inflammatory eating come from regular, sustained habits, not a single "superfood" eaten once.
• Don't go alone. If your allergy symptoms are severe, food-based strategies work best as a complement to—not a replacement for—guidance from an allergy specialist and medications such as intranasal corticosteroids, antihistamines and immunotherapy.

If you are planning to try herbal medicines, please consult with your primary care provider before starting them. Some herbal medicines can interfere with your regular medications or have some unwanted side effects.

When should you see an allergist?

If your allergy symptoms significantly affect your quality of life, sleep and ability to be active, or if over-the-counter medications aren't providing enough relief, it's time to see an allergist.

Natural food-based strategies can be a helpful complement to care, but they are not a substitute for immunotherapy, prescription medications or a proper allergy evaluation.

Living with allergies? Virtual allergy care is available to help you identify your triggers, create a personalized treatment plan and explore medical options for long-term relief.