Springtime comes with many opportunities for renewal, from deciding what to plant, what to clean out, or planning more outdoor activities. For some, it also comes with the added frustration and preparing to deal with the onslaught of allergy symptoms. When your allergies are triggered, your immune system knows it and launches a chain reaction to defend your body and systems. When histamines leave the mast cells, they boost blood flow in the area of your body the allergen has affected, resulting in inflammation. This allows other chemicals from your immune system to step in to do much needed but difficult repair work. While this physiological response is designed to protect you, the many symptoms of this response can be unpleasant and disruptive to your daily life, especially if it is long term or chronic. Did you know there are some naturally occurring antihistamine foods you can add to your daily diet to help combat allergies? 

Something as simple as adding specific foods to your regular menu is a proactive and strategic way to help your body fight allergens naturally.  A variety of foods & spices have properties that are naturally antihistamine, anti-inflammatory, high in polyphenols as well as rich in antioxidants. 

Antihistamine Foods – Protecting Your Health Proactively

There are so many beneficial foods out there that not only support your physical and mental health, but can also proactively help fight off infections, inflammation, and curb the effects of allergens on your body. Check out our list of natural antihistamine foods and their properties, below.

These natural diet additives will help with lessening your symptoms caused by allergies:

• Apples: Apples contain the antioxidant Quercetin. Quercitin helps lessen the respiratory side effects of allergies by reducing inflammation in your airways.
• Onions: Contain the antioxidant Quercetin.
• Pineapple: Bromelain is the natural plant enzyme that is said to possess antihistamine properties.
• Watercress: Histamine release inhibitor
• Blueberries: This tasty fruit has antioxidants called flavonoids that help fight inflammation.
• Leafy Greens: These robust veggies such as Kale and Spinach, Broccoli, Swiss chard, Brussels sprouts, and Asparagus are filled with Vitamin E. VitaminE is a natural antioxidant which has been shown to reduce inflammation.

Photo by Elina Sazonova from Pexels Antihistamine foods added to your normal, everyday diet can help boost your body’s response to inflammation and allergens. By adding specific nutrients to your diet, you can proactively stave off inflammation and allergic response, naturally.

• Fatty fish: Fish may not be for everyone, but fatty species like salmon, sardines, and mackerel boast high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
• Olive Oil: Works on lowering three inflammatory markers: C-reactive protein, interleukin-6, and tumor necrosis factor-α. Reviewed RCTs reveal beneficial effects of olive oil by reducing levels of inflammation markers.
• Parsley: Prevents histamine release.
• Fennel: Anti-inflammatory, antihistamine, & antioxidant.
• Turmeric: Curcumin, a compound in turmeric, may reduce inflammation in the body.
• Cinnamon: The spice has anti-inflammatory properties from ethanolic extracts, which can ease inflammation.
• Garlic: Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines.
• Cayenne: Contains natural compounds called Capsaicinoids. These are what give the spicy fruit its anti-inflammatory properties.
• Black pepper: Valued for its flavor and antibacterial, antioxidant, and anti-inflammatory benefits, the chemical compounds of black pepper, particularly piperine, may be effective in the early acute inflammatory process.

 This is an introductory list of foods that can help with a histamine and inflammation reaction. At the Integrative Wellness Clinic, we can help create a list of natural dietary additives that’s even more personalized by ordering food allergen and sensitivity testing. Let us help you get ready for a beautiful allergy-free spring, so you can get on with your planning, planting, cleaning, and enjoy the warmer weather!