As hay fever season hits its peak across the UK, allergy sufferers are going through it at the moment. Whether it’s tree pollen, grass pollen, or weed pollen, the levels in the air are making symptoms hard to ignore. Experts, however, are encouraging people to make simple dietary changes that could offer much relief from sneezing, itchy eyes, and congestion.

Certain foods can actually soothe or even worsen symptoms, depending on how they influence the body’s production of histamine, which is the chemical that triggers allergic reactions. According to Push Doctor, a UK-based digital healthcare platform, one of the most powerful natural compounds for hay fever sufferers is quercetin, a flavanol that’s been shown to suppress the release of histamine.

Foods high in quercetin include green vegetables, apples, berries, and beans. Adding these to your daily diet may help soothe symptoms and reduce allergic reactions.

Vitamin C, beta carotene, and omega-3 fatty acids are also known to strengthen the immune system and reduce inflammation. That means eating more carrots, spinach, oily fish, and citrus fruits could also play a role in calming your hay fever symptoms.

Push Doctor has given the recipe for an ‘allergy-busting’ smoothie that is both efficient and delicious.

The smoothie is made using two bananas, two clementines, five dates, half an avocado, 120ml of almond milk, and a quick squeeze of lemon juice, making a quick, tasty smoothie that’s rich in quercetin and vitamin C to help with your immune system.

While some foods can help, others may do more harm than good. The experts advise avoiding consuming alcohol, cured or smoked meats, cheese, nuts, and pickles all of which can either contain histamine or could potentially trigger the body to release more of it.

According to the experts at Push Doctor, fruits may also cause tingling or swelling in the mouth for hay fever sufferers, a sign that your body is reacting to hidden allergens.

Drinking chamomile or nettle tea may also provide relief as herbal infusions have natural antihistamine and anti-inflammatory properties that can reduce your body’s allergic response.

These dietary changes are most effective when combined with other practical steps, such as keeping windows closed, avoiding gardening, rinsing your hair regularly, and using traditional hay fever treatments like the right type of antihistamines, nasal sprays, or eye drops.

In addition, experts recommend washing your clothes and taking a shower as soon as you get home to remove any pollen that may have stuck to your skin or clothing throughout the day.