Allergy season stinks. And we are right in the midst of it. Ack. Which is why it’s worth thinking about these top 6 ways to reduce allergy symptoms. Cause allergies suuuuuuck.

I want to help relieve and reduce nasty allergy symptoms, without drugs or masking symptoms — using my favourite thing in the whole world: FOOD. (This is even MORE effective if you start before spring begins.) 

ways to reduce allergy symptoms

Spring is awesome — but I know it isn’t awesome for everybody. I’ve recently discovered this first-hand. For years I had no allergy symptoms at all. Then suddenly, one lovely spring day, I woke up feeling like I was in a fog. It felt like I simply couldn’t “wake up”. So weird. My watery eyes and dreamy daze. And certainly it was not as bad as what so many people experience. But it affected me in a big way. 

These days I have hardly any symptoms, save for the occasional sneeze. But the intense, foggy, droopy eye daze has lifted. This isn’t accidental. I know what needs to happen to make things less intense.

So…what triggers allergies anyway?

It really happens when your body is in a reactive state, triggered by a stress response — and your immune system is on overdrive.

Here are some common (insanely annoying) symptoms:

  • Congestion
  • Itchy, watery eyes
  • Sinus pain
  • Excess mucus production
  • Sneezing
  • Runny nose
  • Scratchy throat
  • Asthma, difficulty breathing nicely
  • Ear infections, ear tickle
  • Fogginess
  • Sleep disorders, exhaustion
  • Difficulty concentrating
  • Skin Issues: Hives, Eczema
  • Sadness, depression

So what can we do for REALZ to help? Because pollen is EVERYWHERE right now. Here are MY top 6 ways to reduce allergy symptoms.

ways to reduce allergy symptoms


Start with that.

Remove irritants and add in a lot of nourishing helpful foods. Your liver metabolizes a LOT of things: processed foods, alcohol, hormones, medications. It doesn’t need more shit to do. Haha. 

Eating bitter vegetables, like dandelion green and asparagus, promote the production and flow of bile — so eat lots of those. And they are growing in abundance in the spring. Cruciferous vegetables, like broccoli, cauliflower, cabbage, lettuce, are also great and help produce liver-cleansing enzymes.

Cutting out alcohol, cigarettes, caffeine is an obvious help. And avoid foods you’re allergic to if you can stand to do it. (An elimination diet is helpful for this.) 

I know exactly why I get allergy symptoms when I do (like a little this season): stress, coffee, possibly wine (all from creating a healthy cookbook haha). 


And eat them in abundance. You can’t go wrong with most of them. Choose colourful veggies, and onions, and apples — packed with quercetin, which stops the production of histamine. Veggies are also rich in vitamin C — and a deficiency causes problems associated with allergies. Deficiencies in magnesium, vitamin D, vitamin C, zinc, b5, omega 3’s can contribute, so find lots of food sources… and maybe consider supplementing.


A neti pot is amazing for helping with stuffy, sore-sinus symptoms. Allergies are why I initially began using one. And now I’ve used one daily for many, many years. Avoid outdoors in the evening when pollen tends to be heaviest– and get out your neti pot when you can’t help yourself — to cleanse out the pollen before it goes bananas inside your sinuses.


Yeah I know… we blame stress for everything. But that’s because… IT’S TRUE. Stress causes inflammation — and creates an active state. THAT IS when you trigger an immune response. Yikes. This is something we all need to take more care of. We live in a stressful world, and removing stress entirely from your life isn’t possible. But developing tools to deal with life is essential.

Things that help with stress a lot (and multitudes of other things) is: sleep, movement, meditation. 


Oh your poor gut. Everybody’s poor gut.

If your gut isn’t strong, or is “leaky”, it becomes permeable — which can happen from stress and allergy foods and meds and heavy metals and all sorts of things. This weak gut releases large proteins into the bloodstream where it triggers the immune system, and overwhelms the liver’s detox capabilities. 

Supplementing with probiotics usually helps. And so do lacto-fermented foods, like yogurt and kefir. Lots of recipes for those HERE


Vegetables aren’t the only grand master foods. There are plenty of others that help support the liver, gut, stress and all sorts of things related to allergies.

Turmeric is a super anti-inflammatory spice. Garlic is a powerful antioxidant and great for immune health. Lemon helps liver with bile release and loaded with vitamin C. Raw Honey and bee pollen from your area helps build a tolerance to the pollen collected by them. Raw apple cider vinegar’s living enzymes help fight infection, bring body into balance, increase lowered stomach acid, and break up mucous. Pineapple contains the enzyme bromelain — which reduces swelling in nose and sinuses. Herbs known to assist with allergy season — like nettles found in the specialty Spring Dump tea. Cool, eh?

It’s also important to remove or reduce mucous forming foods, like grains, dairy, sugar and mouldy foods, like beer, cheese, peanut butter, sometimes melons.

Eat your way to health.

You may as well. It’s more fun that way.

ways to reduce allergy symptoms

I know it isn’t that simple for everybody. But eating and living clean REALLY DOES GO a long way in supporting your system against allergies. And it sure beats that nasty medications you have to rely on otherwise.

I know I’m ready for some clean and healthy living… starting now — and kicking this silly fog away to the curb.

The Spring Dump starts the end of this week. PERFECT TIMING. I’m in. Goodbye bags of chips at the cottage. Goodbye IPA’s at the brewery. Goodbye from the stress of everything.

You can join us on the Dump. It’s no longer priced high. It’s $29 to join. And if you buy up the new Cookbook Dump Manual for $49, you never have to buy it again. It’s the one and only thing you’ll need for every Dump. (And if you buy them together as a bundle you save money.)

Also: the cookbook is really pretty.

This honestly is the best way to kick start your way into feeling awesome — through allergy season, bathing suit season, all the season. We do it right. If you’ve done it before you know this.

Do it! We are following all the things to reduce allergy symptoms!

Sara xo