14 Foods That Fight Seasonal Allergies

13. Sweet Potatoes

Sweet potatoes are a great source of beta-carotene, which the body converts into vitamin A—essential for maintaining healthy mucous membranes in the respiratory tract. A well-functioning mucous lining helps trap allergens and prevent them from triggering immune responses. A study in The Journal of Nutrition confirmed that vitamin A supports epithelial tissue integrity, a key defense against airborne irritants. Bake, roast, or mash sweet potatoes to strengthen your seasonal allergy shield.

14. Chia Seeds

Chia seeds are a powerhouse of omega-3s, fiber, and antioxidants. These tiny seeds reduce systemic inflammation and help regulate immune function, which is especially helpful during allergy season. According to a 2012 study published in Plant Foods for Human Nutrition, the alpha-linolenic acid in chia seeds reduces cytokine production involved in allergic reactions. Add a tablespoon to your smoothie, oatmeal, or yogurt for a nutrient-dense way to keep allergy symptoms in check.

You don’t have to dread the changing of the seasons or rely solely on medication to breathe freely. With the right foods, your plate can become a powerful ally against pollen, mold, and other airborne irritants. These 14 natural allies—from turmeric and ginger to apples and chia seeds—work with your body, not against it, helping to calm inflammation, stabilize immune response, and support respiratory health. Whether you’re sipping green tea or tossing pumpkin seeds into your salad, each small choice adds up. So before allergy season hits full swing, stock your kitchen with nature’s antihistamines—and let your meals do the healing.