14 Foods That Fight Seasonal Allergies

7. Yogurt

Yogurt contains probiotics, or live beneficial bacteria, which strengthen the gut microbiome—a major regulator of the immune system. A 2017 study in Frontiers in Microbiology found that probiotic supplementation helped reduce symptoms of allergic rhinitis. Look for yogurts with live cultures like Lactobacillus or Bifidobacterium, and avoid those with added sugars. By improving gut health, yogurt may help train the immune system to respond more calmly to allergens such as pollen, dust, and pet dander.

8. Apples

Apples are rich in both quercetin and vitamin C—two potent antioxidants that can combat inflammation and histamine release. Quercetin helps stabilize mast cells, preventing them from releasing allergy-triggering chemicals. A 2016 study published in Nutrients showed that regular intake of flavonoid-rich foods like apples may lower the risk and severity of allergic responses. For maximum benefit, eat apples with the skin on, where most of the flavonoids are concentrated.