14 Foods That Fight Seasonal Allergies

Seasonal allergies can turn the most beautiful time of year into a sneezing, sniffling struggle. While over-the-counter meds offer relief, they often come with side effects that leave you groggy, jittery, or both. But what if your grocery list could work as your first line of defense? Certain foods are packed with natural antihistamines, anti-inflammatory compounds, and immune-boosting nutrients that help your body respond more gently to pollen, mold, and other seasonal triggers. From vitamin C powerhouses to quercetin-rich bites, we’ve expanded our list to 14 Foods That Fight Seasonal Allergies—each one delicious, accessible, and designed to help you breathe easier, naturally.

1. Pineapple

Pineapple contains an enzyme known as bromelain that has been shown to have powerful anti-inflammatory benefits, which are beneficial for reducing allergic reactions. According to a 2017 study published by the University Of Connecticut School Of Medicine, bromelain contains anti-allergic, antithrombotic, antiedematous, and anti-inflammatory properties that are used by naturopaths and conventional doctors alike to reduce inflammatory responses to stimuli. Bromelain can be taken in supplement form but is better absorbed by the body when eaten in whole food form.

2. Onions

Onions are a prebiotic, meaning they are needed to fuel the “good” bacteria in the gut. It is important to keep the digestive tract happy as it houses seventy-five percent of the immune system and controls how the body reacts to allergens. Quercetin is the active ingredient found in onions. It is responsible for fighting inflammation, boosting the immune system, and inhibiting the release of histamines, or chemical substances that induce allergic reactions. Other good sources of quercetin include broccoli, berries, and apples.