Sniffing and Sneezing? Your Plate Might Be Your Ally This Allergy Season!

This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on May 31st, 2025.  

Spring is here, and with it, for many, comes the tell-tale signs of allergy season: sniffing, sneezing, and watery eyes. It seems like every year; more and more people are suffering from seasonal allergies. As a registered dietitian, I often get asked if what we eat plays a role in developing seasonal allergies or managing symptoms. For a long time, the connection between food and seasonal allergies was primarily limited to discussing Oral Allergy Syndrome (OAS).

Oral Allergy Syndrome: An Important Distinction

Oral Allergy Syndrome affects about 8% of people with seasonal allergies. If you have OAS, you might experience an itchy mouth and/or throat after eating certain fruits and vegetables. While usually mild, it's important to note that a small percentage (around 1%) of those with OAS can experience anaphylaxis from these foods, making it a serious concern for some.

The specific foods that trigger OAS depend on your primary pollen allergy:

• Grass pollen allergy: Peaches, oranges, celery, tomatoes, and melons.

• Ragweed allergy: Melon, cucumber, banana, or zucchini.

• Mugwort pollen allergy: Bell peppers, broccoli, cabbage, cauliflower, chard, garlic, onion, and parsley.

• Birch pollen allergy: Apples, apricots, cherries, kiwi, peach, pear, plum, carrot, celery, parsley, peanut, soybean, almond, and hazelnuts.

While this is a direct link between food and allergy symptoms, it's not what most people envision when they ask about diet and allergies. Many are hoping that what they eat can help them feel better during allergy season.

Beyond OAS: A Glimmer of Hope for Allergy Sufferers

In the past decade, research into the various factors that influence the development and management of seasonal allergies has expanded significantly. While much of this research is still preliminary, with many studies being observational or conducted in animal models, the findings offer a hopeful outlook.

The "Bad News" First: At this time, there's no magic bullet. There's no single food or nutrient that will "cure" your seasonal allergies, nor is there clear evidence that taking a supplement will have a significant impact on how your body manages allergies.

Now for the Good News! We know that different nutrients, which, of course, come from your food, play a crucial role in how various components of your immune system function. It's logical to expect that this could influence whether you develop allergies and how severe your symptoms are.

A promising area of research, highlighted in a 2023 publication in the journal Nutrients, suggests a link between following a Mediterranean-style eating pattern and a lower risk of developing asthma and allergic rhinitis (that common runny nose we associate with spring allergies).

The Mediterranean Approach: Your Allergy-Fighting Ally

You know how much I advocate for the Mediterranean eating pattern! It aligns perfectly with what I often refer to as "your healthy plate":

• Half your plate filled with a vibrant array of vegetables and fruits.

• A quarter of your plate dedicated to whole grains.

• A quarter of your plate composed of lean protein, making sure to include fish at least twice a week and incorporating plant-based proteins like legumes at least 1-2 meals per week.

• Healthy fats from sources like olive oil, olives, avocado, nuts, and seeds.

Contrast this with a "Western-type diet," which often includes excessive calories, too much protein and saturated fats, and insufficient fiber. Evidence suggests that this dietary pattern is linked to a higher prevalence of asthma and seasonal allergies, along with more severe symptoms. Other studies also point to high sugar intake and processed foods contributing to more severe allergy symptoms.

The Crucial Role of Your Gut Microbiota

It's not just about individual nutrients. The gut microbiota (the trillions of microorganisms living in your digestive tract) appears to play a significant role in the process of developing allergies. This highlights the immense importance of adequate fiber intake.

As dietitians, we consistently see that most Canadians fall short of the recommended daily fiber intake – 25g for women and 30g for men. To reach these goals and support a healthy gut, make sure you're regularly incorporating:

• Plenty of vegetables and fruits

• Whole grains

• Dried beans, peas, and lentils

By embracing a holistic, nutrient-rich eating pattern like the Mediterranean diet, you may be able to better equip your body to navigate allergy season. It's a journey, not a quick fix, but a delicious one that benefits your overall health!

#Allergies #SeasonalAllergies #Nutrition #Dietitian #HealthyEating #MediterraneanDiet #GutHealth #FoodAsMedicine #SpringAllergies #RegisteredDietitian #HealthTips #Wellness #WeekendsWithJoanne #KimArreyNutrition

References:

Zhang P. The Role of Diet and Nutrition in Allergic Diseases. Nutrients. 2023 Aug 22;15(17):3683. doi: 10.3390/nu15173683. PMID: 37686715; PMCID: PMC10490368.

Venter C. Immunonutrition: Diet Diversity, Gut Microbiome and Prevention of Allergic Diseases. Allergy Asthma Immunol Res. 2023 Sep;15(5):545-561. doi: 10.4168/aair.2023.15.5.545. PMID: 37827976; PMCID: PMC10570780.