A field of flowers and weeds. California Registered Dietitian says seasonal allergies can be remedied with tending to gut health.

Seasonal allergies, also known as allergic rhinitis, affect millions of people each year, causing symptoms such as sneezing, nasal congestion, and itchy eyes. While traditional treatments focus on antihistamines and environmental management, emerging research highlights the important role of gut health in modulating immune responses and managing allergies. By supporting a healthy gut microbiome, individuals may find relief from allergy symptoms and improve overall well-being.

The Gut-Immune-Allergy Connection

Approximately 70% of the immune system resides in the gut, forming a crucial connection between gut health and immune regulation. The gut microbiome helps train the immune system to differentiate between harmless substances (like pollen) and potential threats. Dysbiosis, an imbalance in gut bacteria, can lead to overactive immune responses, increasing the likelihood of allergic reactions.

How Gut Health Impacts Seasonal Allergies

Immune Modulation: A balanced microbiome promotes regulatory T cells (Tregs), which reduce inflammatory responses linked to allergies.
Barrier Integrity: A healthy gut lining prevents the entry of allergens and toxins into the bloodstream, reducing systemic inflammation.
Microbial Diversity: Greater diversity in gut bacteria is associated with reduced susceptibility to allergies.

Strategies to Support Gut Health for Allergy Management

A bowl of kimchi. California Registered Dietitian Jessica Martinez of Finch Nutrition says fermented foods can help with seasonal allergies. — *Fermented foods, which are probiotic rich, like kimchi can help with seasonal allergies, says California Registered Dietitian Jessica Martinez of Finch™ Nutrition.*

1. Incorporate Probiotic-Rich Foods

Probiotics can enhance gut microbiome diversity and improve immune responses. Specific probiotic strains, such as Lactobacillus rhamnosus and Bifidobacterium lactis, have been shown to reduce allergy symptoms.

Examples: Yogurt, kefir, sauerkraut, kimchi, and miso.

2. Add Prebiotic Foods

Prebiotics, the food for beneficial bacteria, help maintain a thriving gut microbiome. They support the growth of strains that regulate immune responses.

Three bunches of leeks. California Registered Dietitian Jessica Martinez of Finch Nutrition says leeks can help with seasonal allergies.

Sources:

Jerusalem Artichokes: Extremely high in inulin, a type of prebiotic fiber that nourishes Bifidobacteria and improves gut microbiota diversity.
Chicory Root: A top source of inulin, it enhances the growth of beneficial gut bacteria and improves bowel regularity.
Bananas (especially green): Rich in resistant starch, a prebiotic that feeds healthy gut bacteria and promotes butyrate production, which supports colon health.
Garlic: Contains fructooligosaccharides (FOS), which stimulate the growth of good bacteria and inhibit harmful strains.
Onions: Packed with fructans and inulin, which promote beneficial bacterial growth and enhance immune regulation.
Leeks: Contain high levels of inulin and other prebiotics that foster a diverse gut microbiome.
Asparagus: Another excellent source of inulin, supporting digestion and balancing gut bacteria.
Oats: Contain beta-glucans and resistant starch, both of which act as prebiotics and support a healthy microbiome.
Barley: High in beta-glucans that encourage the growth of Lactobacillus and Bifidobacterium.
Apples: Rich in pectin, a prebiotic fiber that feeds gut bacteria and helps reduce inflammation.
Flaxseeds: Contain mucilage and lignans, prebiotic fibers that support digestion and nourish beneficial bacteria.
Chia Seeds: High in soluble fiber, which helps feed beneficial gut bacteria and supports regular digestion.
Dandelion Greens: Contain inulin and polyphenols that promote the growth of good gut bacteria.
Cocoa: Rich in polyphenols and dietary fiber, which act as prebiotics to enhance gut bacteria diversity.
Legumes (Chickpeas, Lentils, Black Beans): Contain resistant starch and galactooligosaccharides (GOS), prebiotics that improve gut flora composition.
Potatoes (cooled): Cooling after cooking creates resistant starch, which feeds beneficial bacteria and produces short-chain fatty acids (SCFAs).
Sweet Potatoes: Provide resistant starch when cooked and cooled, along with soluble fiber that nourishes good bacteria.
Seaweed: High in polysaccharides like fucoidan and laminarin, which serve as prebiotics to support gut health.
Cabbage (raw): Contains fructans and fiber that promote the growth of gut-friendly bacteria.
Almonds: Provide fiber and polyphenols that act as prebiotics to enhance gut flora diversity.
Psyllium Husk: A source of soluble fiber that functions as a prebiotic, supporting gut regularity and microbiome health.
Green Tea: While not a traditional fiber source, its polyphenols act as prebiotics by fostering the growth of beneficial bacteria

3. Limit Processed Foods

Processed foods high in sugar and unhealthy fats can disrupt the gut microbiome and promote inflammation. Replacing these with whole, nutrient-dense options can support a healthy gut and reduce allergy severity.

4. Focus on Anti-Inflammatory Foods

Foods rich in antioxidants and omega-3 fatty acids help reduce inflammation and strengthen the immune system.

Examples: Fatty fish (sardines, salmon, mackerel), leafy greens, berries, and turmeric.

Four grilled sardines on a white plate with a bowl of salad beside them. California Registered Dietitian Jessica Martinez of Finch Nutrition says they can help with seasonal allergies. — The anti-inflammatory properties of fatty fish such as sardines can help with seasonal allergies, says Jessica Martinez of Finch Nutrition.

5. Stay Hydrated

Hydration helps maintain mucus membranes, reducing dryness and irritation that can worsen allergy symptoms. Herbal teas like green tea, which contains natural antihistamines, can offer added benefits.

Spring-Specific Foods to Boost Gut Health

Asparagus: High in inulin, a prebiotic fiber that feeds healthy gut bacteria like Bifidobacteria. Also contains antioxidants to combat inflammation in the gut.
Dandelion Greens: Rich in fiber, prebiotics, and polyphenols, which stimulate beneficial bacteria and support liver detoxification processes.
Leeks: Packed with inulin and fructooligosaccharides (FOS), which enhance the growth of beneficial gut bacteria and improve bowel regularity.
Strawberries: Contain polyphenols and soluble fiber that encourage a diverse and healthy gut microbiota. Their antioxidants protect the gut lining.
Peas: A source of resistant starch and dietary fiber, which support colon health and feed beneficial bacteria.
Fennel: Contains compounds like anethole and insoluble fiber that reduce bloating, improve digestion, and ease constipation.
Mint: Rich in menthol, which soothes the stomach lining, reduces cramps, and improves bile flow to aid fat digestion.
Carrots: Contain soluble fiber (pectin), which feeds good bacteria and binds harmful toxins in the digestive tract.
Rhubarb: A natural source of anthraquinones, compounds that promote healthy bowel movements. Its polyphenols also reduce inflammation in the gut.
Watercress: Contains glucosinolates, which support detoxification pathways and protect gut cells from oxidative stress.
Mangoes: Provide amylases, enzymes that aid starch digestion, and polyphenols that support a healthy microbiome balance.
Green Onions (Scallions): Rich in fructans, a type of prebiotic that nourishes gut bacteria and improves overall digestive health.
Blueberries: Contain high levels of anthocyanins, antioxidants that protect the gut lining and support the growth of beneficial bacteria.
Cabbage: High in fiber and glucosinolates, supporting colon health and fermenting into sauerkraut for gut-friendly probiotics.
Cucumber: Hydrating and rich in antioxidants that help maintain the gut lining’s integrity and reduce inflammation.
Parsley: Contains essential oils like eugenol, which have antimicrobial properties, reducing harmful gut bacteria and supporting digestion.
Beets: Provide betaine, which supports liver detoxification and fiber to feed beneficial gut microbes.
Zucchini: A gentle fiber source, promoting gut motility while being low in FODMAPs, suitable for sensitive digestive systems.
Ginger: Contains gingerols and shogaols, compounds that stimulate gut motility, reduce inflammation, and support nutrient absorption.
Fermented Foods (Kimchi, Pickles): Loaded with probiotics, including Lactobacillus strains, which improve gut flora balance and support a healthy microbiome.

Practical Tips for Allergy Relief Through Gut Health

Knowing the information is just one piece of the puzzle. Execution is the next.

Start planning early. Begin incorporating gut-friendly foods before allergy season to strengthen your immune system.

Reduce stress as much as possible. Stress can disrupt gut health and exacerbate allergy symptoms. Practices like yoga or meditation can help.

And if dietary changes are challenging, consider supplements. Consult a healthcare provider about probiotic supplements tailored to your needs.

Conclusion

Managing seasonal allergies through gut health is an innovative and holistic approach that addresses the root cause of immune dysfunction. By supporting a healthy gut microbiome with probiotic and prebiotic-rich foods, reducing inflammation, and maintaining a balanced diet, you can improve your body’s ability to handle allergens and reduce symptoms.

References

Pascal, M., et al. (2021). The influence of the microbiome on allergic diseases. Nature Reviews Immunology, 21(2), 119-131.
Kim, H. S., et al. (2022). Probiotics and allergic rhinitis: A comprehensive review. Allergy, 77(4), 1045-1060.
Järbrink-Sehgal, M., & Andreasson, A. (2022). The gut microbiota and seasonal allergies: Mechanistic insights and therapeutic implications. Allergy, 77(1), 57-67.
Laursen, M. F., et al. (2020). Gut microbiota development and immune programming in early life. Immunity, 52(5), 748-758.
Yan, F., & Polk, D. B. (2021). Probiotics and immune health: How gut microbes modulate systemic immunity. Nature Reviews Gastroenterology & Hepatology, 18(6), 345-356.

Managing Seasonal Allergies with Gut Health

The Gut-Immune-Allergy Connection

How Gut Health Impacts Seasonal Allergies