14 Foods Secretly Fueling Your Seasonal Symptoms

7. Dairy (Milk & Soft Cheeses)

The connection between dairy and mucus production is commonly discussed, though research findings are mixed. Some people report clearer sinuses and less post-nasal drip when they temporarily reduce milk and soft cheeses during allergy season. Others notice no change. This individual variability means dairy shouldn’t be labeled universally “bad” for allergies, but rather tested personally. If you suspect dairy contributes to your congestion or sinus discomfort, try a short, intentional reduction of milk and soft cheeses for one to two weeks while observing symptoms. Swap in plant-based milks you tolerate or use lactose-free options and notice the difference. If symptoms markedly improve, work with a dietitian to ensure calcium and vitamin D needs are met while you determine a longer-term plan that supports both wellbeing and enjoyment of food.

8. Refined Sugar & Sweets

High intakes of refined sugar and sweets can promote systemic inflammation, which may indirectly make seasonal allergy symptoms feel worse. Rapid sugar spikes can influence immune signaling and may alter how your body handles allergen exposure. Cutting back on sugary beverages, candies, and many packaged sweets during high-pollen weeks is a low-risk way to reduce background inflammation. Swap a cookie for a piece of whole fruit, a small handful of nuts, or Greek yogurt if you tolerate dairy. These simple swaps stabilize blood sugar and provide nutrients that support immune balance. Small, sustainable reductions in added sugar can often make a measurable difference in overall well-being across a season, while also supporting long-term health goals.