Pollen-Proof Your Plate: Hayfever-Friendly Recipes That Actually Help

If you’re one of the 1 in 5 UK adults sniffling through hayfever season, you’re not alone, as many are seeking relief from the relentless sneezing, itchy eyes, and blocked sinuses. And we get it, you’re likely searching for something (anything!) to ease the sneezes.

While antihistamines are a common remedy, did you know your diet could also make a difference? Few realise that everyday food choices can significantly impact how the body reacts to pollen.

Gousto’s in-house nutritionist, Sarah Fancourt, shares:

“Certain foods contain natural antihistamines or anti-inflammatories that can support your immune system and ease symptoms. Others, surprisingly, may trigger reactions due to how their proteins mimic pollen. Small food swaps could make a big impact.”

That’s why we’ve put together our favourite Hayfever Helpers Recipes — a curated collection of dishes that don’t just taste good, they’re designed to help you breathe easier, feel brighter, and stay one step ahead of pollen all season long. Check out our menu and order dishes that could help your hayfever this week.

Top Foods to Eat: Hayfever Helpers

These ingredients are naturally rich in compounds like quercetin, omega-3s, and antioxidants, which are all known to help reduce inflammation and histamine responses.

1. Salmon & Mackerel

Not just good for your heart, these oily fish are packed with omega-3 fatty acids, nature’s anti-inflammatory secret weapon. They help calm the chaos in your immune system and keep puffiness, redness, and sinus swelling in check.

Serve up some relief with our Salmon With Spicy Stir-Fried Greens — a sizzling, satisfying dish that brings the heat (but not the histamines).

2. Capers, Apples, Onions & Kale

Think of these as your immune system’s backup dancers — high in quercetin, a plant pigment with serious antihistamine chops. Whether it’s a crisp apple snack, zingy onion chutney, or crunchy kale side dish, they help regulate the body’s reaction to allergens.

Need inspo? Check out our Kale Recipes to discover earthy, vibrant and anything but boring dishes.

3. Ginger, Turmeric & Garlic

Your holy trinity of anti-inflammatory spices. These fiery ingredients have been used for centuries to calm everything from coughs to congestion. Garlic helps clear up blocked sinuses, turmeric tamps down inflammation, and ginger? It’s a zesty circulation booster that packs a punch.

Taste them in action with our Curried Haddock With Spinach & Turmeric Dal — it’s like a spa day for your sinuses.

4. Local Honey (The Wildcard)

OK, science isn’t sold — but plenty of hayfever sufferers swear by a spoonful of local honey to help build resistance to nearby pollen. Worst case? You’ve sweetened your tea. Best case? You’re breathing easily by dessert.

Drizzle over oats, stir into dressings, or just sneak a spoonful straight from the jar (we won’t judge).

Foods That Might Make Hayfever Worse: Surprise Pollen Triggers Lurking On Your Plate

These innocent-looking ingredients can be real troublemakers for anyone with seasonal allergies. Blame oral allergy syndrome — when your body confuses certain raw fruit and veg for the same proteins found in pollen. Cue the itching, swelling and throat tingling.

1. Melons, Bananas & Cucumbers

Refreshing? Yes. Allergy-friendly? Not always. These summer staples can mimic grass and ragweed pollen, triggering symptoms like itchy mouths and puffy lips.

Sarah’s Tip:

Try grilling your fruit or swapping in less-reactive options like berries or courgettes (cooked, of course).

2. Tomatoes, Oranges & Kiwis

High in acid, and not in a fun, punchy way. These tangy culprits can irritate your already-sensitive throat lining, especially if you’ve been sneezing your head off.

Sarah’s Tip:
Steer towards gentler fruits like stewed apples or cooked berries — just as juicy, minus the sting.

3. Alcohol (especially wine & beer)

Bad news for pub garden lovers: many alcoholic drinks are rich in histamines and sulphites, both known to worsen congestion, headaches, and skin flare-ups.

Sarah’s Tip:

If you’re pouring a glass, opt for clear spirits with a splash of something soothing like our Hedgerow Mojito or go alcohol free with our Summer Iced Teas.

Smart Cooking Hacks For Hayfever Season

Sometimes it’s not what you eat, but how you prepare it. Here are some kitchen tricks from our chefs and nutritionist to help you get some hay fever relief.

1. Cook Your Produce: If you’re allergic to certain pollen types, your body may also react to similar proteins in certain raw fruits and vegetables. Cooking these foods usually breaks down the proteins and removes the reaction, so baked apples or grilled courgette salads can be a safer choice.
2. Skip the Citrus: Swap sharp, acidic dressings for gentler ones. Think yoghurt and mint, tahini and lemon, or olive oil with soft herbs. These gentler options not only reduce throat irritation often triggered by acidic ingredients but can also introduce calming, anti-inflammatory herbs that support your immune system and enhance flavour without the sting.
3. Make it Steamy: You may not usually think of making soup in the summer, but warm, steam-filled meals like soups, stews, curries and brothy noodles not only deliver anti-inflammatory ingredients (think garlic, ginger, turmeric), but the steam also helps hydrate nasal passages and reduce dryness and irritation.

Hayfever-Friendly Dinners, Delivered

With hayfever symptoms peaking, prepping food might be the last thing you want to do. That’s where we come in. Gousto’s food box delivery service has over 500 tasty recipes to choose from every month, so there’s always something for everyone. Whether you are cooking for 5 or just for yourself, our boxes are filled with everything you need to make dinner time a breeze.

Ready to feel brighter with every bite? Get started with Gousto today and discover recipes designed to help you breathe easier — from just £3.29† per serving.