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Seasonal Allergies and Diet

What causes allergies?

Inflammation in the gut is a root cause of allergies, and a good gut-healing program can help relieve allergies.

How can you help with allergy symptoms?

An elimination diet may help identify which foods make your symptoms worsen. This includes cutting out all dairy, gluten and baked flour products, packaged juices, coffee, soft drinks and sugar for several weeks.

There’s growing evidence that the foods you eat and don’t eat can help ease congested sinuses and itchy, watery eyes. Research suggests the following foods and nutrients can affect symptoms of spring allergies:

Limit meat intake

In a 2012 study, researchers from Australia revealed that people who ate a meat-based diet, as opposed to one high in fruits and vegetables, were at greater risk of hay fever and asthma. The thinking is that a diet low in antioxidants from plant foods and high in saturated fat and calories, contributes to allergy symptoms by triggering inflammation in the body.

Remove cow’s milk

There may be a scientific explanation about how cow’s milk affects allergy sufferers. According to a report published in the journal Medical Hypothesis, milk that contains a higher amount of a protein called A1 can trigger mucus production in people who have a compromised gut lining. This occurs when the tight junctions that control what passes through the lining of the small intestine into the bloodstream don’t work properly. Scientists speculate that a by-product from the digestion of A1 milk can enter the bloodstream and stimulate phlegm in the respiratory tract. However, there is no way to know if the milk you drink is high in this protein. To determine if dairy exacerbates your symptoms, stop drinking it for two weeks and monitor your symptoms. If you find removing cow’s milk does make a difference, find other sources of calcium-rich foods such fortified non-dairy beverages like almond soy or rice milk, salmon, leafy greens and almonds.

Add plant-based protein

Adopt more of a vegan diet to reduce saturated fat and increase beneficial phytochemicals. Try spinach salad with chickpeas, hearty lentil soup, black-bean tacos, tofu stir-fry or a vegetable and hummus sandwich.

Increase fruit and vegetables

Include antioxidant-rich fruit and vegetables at all meals. Aim to eat at least seven servings each day. One serving is equivalent to one medium-sized fruit, 1/2 cup of cooked or raw vegetables and 1 cup of salad greens.

Cook with onions

Some evidence suggests that quercetin, a phytochemical in onions, helps control the release of histamine and other chemicals that trigger allergic reactions. In so doing, quercetin may help relieve congestion, runny nose and watery eyes. Other good sources of quercetin include citrus fruits, apples, parsley, sage and tea. Quercetin is also a natural antioxidant that helps clean up free radicals that cause cell damage, which can lead to cancer.

Increase Vitamin C intake

This nutrient has been shown to reduce histamine levels and congestion. Vitamin-C-rich foods include citrus fruit, kiwi, strawberries, cantaloupe, papaya, pineapple, red and green peppers, cauliflower, and broccoli. To supplement your diet, take 500 milligrams once or twice daily.

Increase Vitamin E

Vitamin E is an antioxidant that helps immune compounds called mast cells work properly. When mast cells react in an uncontrolled manner, inflammatory compounds are released, which can contribute to allergies and asthma. The best food sources include wheat-germ oil, sunflower oil, safflower oil, grapeseed oil, sunflower seeds, almonds, hazelnuts, peanuts, soybeans and whole grains.

Add a probiotic

In addition to promoting a healthy digestive system, research suggests that Lactobacillus casei, the so-called “friendly” bacteria, can prevent the body’s immune system from overreacting to pollen.

Specific foods to add to your diet:

Tomatoes - Dice them up and throw them into your guacamole, soups or salads. Tomatoes are full of Vitamin C. Like quercetin, vitamin C helps suppress the inflammation that can lead to allergic symptoms such as a stuffy nose.

Parsley - Parsley is nutritious and yummy. Mixed with other spices to make a fish rub or add to soups and salads

Leafy greens -Give your salad a makeover by tossing it on the grill. Cut hearts of romaine lengthwise and lightly brush with olive oil. Place face down on the grill (the root is holding it together). Remove and sprinkle with your favorite spices and nutrient-rich nuts.

Apples -Think you've eaten apples every-which way? Try mixing chopped apples with quinoa, feta, and your favorite seeds. Serve it chilled.

Citrus fruits – Add them to smoothies, toss them in salads or mix with yogurt.

Fish - In some studies, omega 3 fatty acids have been shown to lower the risk of developing allergies and to reduce the severity of the symptoms. Look for omega 3s in fish and nuts.

Avoid the following foods:

Spicy Foods contain Capsaicin, the compound that gives hot peppers their kick, really does trigger allergy-like symptoms

Alcohol causes blood vessels to dilate which may make allergy symptoms worsen.

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