These 5 Foods Can Help You Fight Back

Do you feel like your nose turns into a faucet the moment autumn leaves hit the ground? You're not alone. Fall allergies caused by ragweed pollen, mold, and dust can make this cozy season feel less than comfortable. But here’s a bright spot: what you eat can make a real difference.
Emerging research published in Allergy, shows that what you eat can influence how your body reacts to allergens. While medications help manage symptoms, nutrition can support your body’s defenses from the inside out. Let’s dig into the nutrients (and the fruits and vegetables) that can help you feel your best this fall.

1. Quercetin: Quercetin is a flavonoid that helps stabilize the release of histamine from mast cells according to lab studies.

Best sources: Capers, dill, onion, fennel, elderberries, bee pollen and okra.

Easy tip: Add raw red onion to salads or sandwiches.

2. Vitamin C: Vitamin C isn’t just for colds. It also helps reduce histamine levels and supports immune function.

Best sources: Bell peppers, strawberries, citrus fruits, kiwi, and Brussels sprouts.

Easy tip: Toss together a salad with spinach, sliced strawberries, and orange segments or try this citrus green salad for an option with pineapple.  

3. Omega-3 Fatty Acids: These healthy fats help dampen the inflammatory response behind allergy flare-ups.

Best sources: Salmon, sardines, canned light tuna, walnuts, chia seeds, and flaxseeds.

Easy tip: Sprinkle flaxseed on oatmeal or add walnuts to a salad for texture and nutrition.

4. Probiotics and Prebiotics: A healthy gut microbiome helps regulate immune reactions and may reduce allergy symptoms.

Probiotic foods: Fermented veggies like sauerkraut and kimchi.

Prebiotic-rich produce: Garlic, onions, bananas, and asparagus.

Easy tip: Add a tablespoon of sauerkraut to your sandwich or pair a banana with nut butter for a prebiotic-rich snack.

5. Vitamin A: Vitamin A helps maintain healthy mucous membranes, your body’s first line of defense against allergens.

Best sources: Sweet potatoes, carrots, spinach, and cantaloupe.

Easy tip: Roast sweet potatoes or carrots for an easy, fall-friendly side dish.

You can’t avoid every allergen in the fall air, but you can fortify your body’s response with food. By loading up on colorful produce, you give your immune system the tools it needs to keep symptoms in check.

Published October 1, 2025