Leena Watts
Allergies are frustrating, but a change in diet may help reduce symptoms. An anti-inflammatory diet may curb your immune response to allergens, which lessens the severity of your symptoms. Many allergy symptoms come from inflammatory issues, like swelling and irritation in the nasal passages, eyes, and throat. A balanced, anti-inflammatory diet with minimal processed and fatty foods can help support your immune system, your overall health, and your ability to fight allergies. Natural anti-inflammatories are foods that can help lower your odds of inflammation. If you have a condition that causes inflammation, this diet may help.
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What You'll Learn
Natural anti-inflammatory foods
An anti-inflammatory diet can help address the risk of developing chronic diseases. While no one food reduces inflammation, building a healthy, holistic dietary pattern can help lower your risk of inflammatory disease and transform your health.
- Fruits and vegetables: These are the basis of a healthy diet. Fruits and vegetables are rich in natural antioxidants and polyphenols, which are protective compounds found in plants. Some of the most anti-inflammatory fruits include berries, apples, and citrus fruits.
- Nuts: These are a solid source of a plant-based, anti-inflammatory omega-3 known as ALA. They also provide protein, fiber, vitamins, and minerals like potassium and magnesium.
- Leafy greens: These are high in natural antioxidants and polyphenols. Bok choy, also known as Chinese cabbage, is an excellent source of antioxidants, vitamins, and minerals. It is also a source of omega-3s and vitamin K, both of which help lower unwanted inflammation.
- Spices: Spices like turmeric, ginger, and garlic have anti-inflammatory properties. Turmeric contains curcumin, a compound that blocks the release of histamine in the body, which can cause allergy symptoms. Ginger has been used for thousands of years as a natural remedy for health problems like nausea and joint pain. It has also been proven to contain antioxidative, anti-inflammatory phytochemical compounds.
- Fish: The Dietary Guidelines for Americans recommend that adults get 8 ounces of fish per week, especially low-mercury “fatty” fish like salmon, mackerel, sardines, and tuna. Salmon is packed with healthy omega-3s, which have anti-inflammatory properties.
- Probiotics: Probiotics can help regulate the immune system and decrease inflammation in the body. Consume probiotics through foods like yogurt, kefir, kimchi, and sauerkraut.
- Chocolate: A study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation.
- Coffee and tea: These beverages contain polyphenols and other anti-inflammatory compounds, which may protect against inflammation.
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Omega-3 fatty acids
The anti-inflammatory properties of omega-3 fatty acids can help alleviate allergy symptoms. For example, fatty acids have been shown to help decrease the narrowing of airways that occurs in asthma and some cases of seasonal allergies. Omega-3 fatty acids can be found in walnuts, flax seeds, and fatty fish like salmon, mackerel, sardines, and tuna. The Dietary Guidelines for Americans recommend that adults consume 8 ounces of these types of fish per week.
In addition to their anti-inflammatory benefits, omega-3 fatty acids also aid in metabolic health. They help reduce the risk and symptoms of kidney disease, heart disease, and arthritis. For example, omega-3 fatty acids reduce the chances of death from cardiac arrest and decrease blood pressure.
There is also evidence that omega-3 fatty acids can help with inflammatory bowel diseases and autoimmune disorders. Omega-3 polyunsaturated fatty acids (PUFAs) possess potent immunomodulatory activities, and those from fish oil, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are more biologically potent.
Overall, omega-3 fatty acids are an important part of an anti-inflammatory diet and can help to alleviate allergy symptoms and reduce the risk of inflammatory diseases.
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Probiotics
In the context of allergies, this immune modulation can help reduce the severity of symptoms and improve quality of life. Probiotics have shown promising results in the treatment of asthma and allergic diseases, including allergic rhinitis, allergic skin conditions, and food allergies. Probiotics may also help manage other allergic diseases by improving immune responses and promoting gut health.
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Spices
Turmeric is a well-known anti-inflammatory spice, often used in traditional practices to support overall health and well-being. It contains a compound called curcumin, which has been studied for its potential health benefits. Curcumin blocks the release of histamine in the body, which can cause allergy symptoms. Black pepper enhances the absorption of curcumin, so it's a good idea to include some black peppercorns when adding turmeric to your meals.
Ginger is another spice with powerful anti-inflammatory properties. It has been used for thousands of years as a natural remedy for various health problems, such as nausea, joint pain, and digestive issues. Ginger includes several compounds that may help support the body's natural defences against oxidative stress and improve immune health. It has also been proven to contain antioxidative, anti-inflammatory phytochemical compounds, which can help reduce allergy symptoms.
Garlic is a popular spice with a strong smell and taste. It has been used in traditional medicine for thousands of years to treat various ailments, including arthritis, coughs, and infections. Studies have shown that garlic has anti-inflammatory properties and can help raise antioxidants in the body.
Other spices with anti-inflammatory properties include cinnamon, cayenne, and cloves. Cinnamon has been shown to have therapeutic effects in lowering blood sugar and cholesterol, as well as managing neurodegenerative diseases. Cloves are rich in antioxidants, which are key to an anti-inflammatory diet as they stop free radicals from initiating new inflammation.
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Plant-based diets
A plant-based diet is a healthy way to combat chronic inflammation and its associated complications, such as arthritis, diabetes, gut issues, and heart disease. Plant-based proteins, such as tofu, beans, lentils, seitan, and tempeh, provide extra fiber and phytochemicals, which are known for their anti-inflammatory and antioxidant properties.
An anti-inflammatory, plant-based diet emphasizes the inclusion of fruits and vegetables, which are rich in vitamins, minerals, and phytonutrients. These include blueberries, apples, leafy greens, bok choy, broccoli, and other colorful fruits and vegetables. Additionally, whole grains, healthy fats like olive oil, avocado, and nuts, and plant-based proteins like soy legumes are recommended. Soy is packed with phytonutrients, protein, and healthy fats, making it a powerful addition to an anti-inflammatory diet.
It is important to note that while following a plant-based diet, other types of carbohydrates can be included, such as whole grains with a low glycemic index. However, it is advisable to avoid refined grains and be cautious with cracked or crushed grains to effectively manage blood sugar levels.
Plant-based fats, such as flax seeds, chia seeds, walnuts, and hemp seeds, are good sources of omega-3 fatty acids, which are known for their anti-inflammatory benefits. Additionally, spices like turmeric, ginger, and garlic have anti-inflammatory properties and can help alleviate allergy symptoms.
By incorporating these plant-based foods into your diet, you can combat chronic inflammation and potentially improve your overall health and well-being.
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Frequently asked questions
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. Such a diet is generally considered safe but it is always best to consult a doctor to determine what is best for you.
An anti-inflammatory diet may curb your immune response to allergens, which lessens the severity of your symptoms. Many unpleasant allergy symptoms come from inflammatory issues, like swelling and irritation in the nasal passages, eyes, and throat.
Anti-inflammatory foods include salmon, blueberries, walnuts, ginger, broccoli, onions, and bok choy.
