Foods That May Make Your Seasonal Allergies Worse

If you suffer from seasonal allergies, you already know how miserable allergy seasons can feel—sneezing, itchy eyes, congestion, and constant fatigue. But did you know some of the foods you’re eating may be quietly making those symptoms worse?

While pollen is the most obvious culprit, many people don’t realize that certain foods can intensify allergic reactions through oral allergy syndrome or by triggering histamine responses in the body. From juicy fruits that cross-react with pollen to everyday items like wine or cheese, your diet may be sabotaging your efforts to feel better.
In this article, we’ll explore the surprising connection between what’s on your plate and what’s worsening your allergy symptoms, plus tips for choosing foods that support your allergy relief.

Nova Vita Solutions

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Oral Allergy Syndrome

Oral Allergy Syndrome (OAS), also known as pollen-food allergy syndrome, is a condition that causes your immune system to mistake proteins in certain raw fruits, vegetables, and nuts for pollen. If you’re already allergic to pollen, especially birch, ragweed, or grass, you might experience allergic reactions when eating these foods. While these symptoms are usually mild and short-lived, they can be frustrating, especially when you’re trying to stay healthy during allergy season.

For most people, symptoms appear within minutes of eating the trigger food and include:

• Itchy mouth, lips, or throat
• Swelling of the lips or tongue
• Scratchy throat or ears

Because some foods contain proteins similar to pollen, your body gets confused. For example:

• If you’re allergic to birch pollen, apples, carrots, or celery may cause a reaction.
• If you’re sensitive to ragweed, you might react to bananas, melons, or zucchini.
• Grass pollen allergies can cross-react with tomatoes, peaches, and oranges.

Even though the food itself isn’t “bad,” your immune system treats it like pollen, worsening your overall allergy load.

6 Foods That Can Make Your Seasonal Allergies Worse

When pollen counts rise, your food choices might make things worse. Some foods mimic the proteins found in pollen, while others increase your body’s histamine levels, which can make symptoms even more intense. Here are six surprising foods that could be adding fuel to the allergy fire:

1. Apples and Stone Fruits

Love a crisp apple or juicy peach? If you have a birch pollen allergy, these otherwise healthy fruits might be behind that itchy mouth or scratchy throat, signs of OAS. These fruits share similar proteins with birch pollen, confusing your immune system and setting off an allergic response. Peeling or cooking them may reduce symptoms.

2. Melons and Bananas

If ragweed is your allergy nemesis, you might want to skip the banana in your smoothie or that slice of watermelon. Bananas, cantaloupe, and zucchini can cross-react with ragweed pollen, tricking your body into thinking you’re under attack. This is especially common in late summer and fall, when ragweed levels are at their highest.

3. Spicy Foods

That extra kick of hot sauce might seem like it’s clearing your sinuses, but spicy foods can actually backfire. Ingredients like capsaicin (in chili peppers) can increase histamine levels and irritate already-inflamed tissues. If your nose starts running and your face gets flushed after a spicy meal, your allergies might be telling you to dial it down.

4. Nuts (Especially Hazelnuts and Almonds)

Even if you don’t have a nut allergy, certain nuts can still cause issues if you’re sensitive to birch pollen. Hazelnuts and almonds are common triggers for cross-reactivity, which can lead to tingling, itching, or mild swelling in the mouth. Keep an eye on how you feel after snacking on nuts or products made with nuts.

5. Alcohol

Red wine, beer, and other fermented drinks are high in histamines, compounds that can make allergy symptoms worse. To make things trickier, alcohol also slows down your body’s ability to break histamines down, meaning you could feel worse for longer. If you’re already congested, that glass of wine might not help you unwind and destress as much as you think.

6. Chamomile Tea

Chamomile is known for being soothing, but if you’re allergic to ragweed, it might do the opposite. That’s because chamomile is in the same plant family and can cause sneezing, skin irritation, or even more serious reactions in sensitive individuals. Check your herbal teas and read labels if you’ve had issues before.

Foods That May Help with Seasonal Allergies

Certain foods may actually help calm your immune system and reduce inflammation. Adding these to your diet during peak allergy season might help ease symptoms naturally:

1. Fatty Fish (Salmon, Mackerel, Sardines)

Fish rich in omega-3 fatty acids have anti-inflammatory properties that may help reduce the severity of allergy symptoms. Omega-3s can help calm the immune system’s overreaction to allergens like pollen.

2. Citrus Fruits (Oranges, Grapefruits, Lemons)

High in vitamin C, citrus fruits support your immune system and may act as a natural antihistamine. Try starting your day with a glass of lemon water or snacking on orange slices.

3. Local Honey

Some people claim that eating small amounts of local honey may help your body gradually build tolerance to local pollen. It’s not a guaranteed fix, but it’s a tasty addition to tea, yogurt, smoothies, oatmeal, and more.

4. Onions and Garlic

Both are high in quercetin, a natural antioxidant with antihistamine effects. Quercetin can help stabilize mast cells, which release histamine during allergic reactions.

5. Turmeric

The active compound curcumin in turmeric is a powerful anti-inflammatory that may reduce airway inflammation and ease symptoms like congestion and sneezing. Add it to smoothies, curries, or golden milk.

6. Probiotic-Rich Foods (Yogurt, Kefir, Sauerkraut)

A healthy gut may help regulate your immune system. Probiotics found in fermented foods can support immune balance and potentially reduce the intensity of allergic responses.

Bottom Line

If you struggle with seasonal allergies, certain foods, especially those linked to oral allergy syndrome, can make symptoms worse. Knowing what to avoid and what to include in your diet can make a big difference. At Nova Vita, we’re here to help you feel your best this allergy season with supportive solutions tailored to your needs.