Copy of Managing Seasonal Allergies with Food Intolerances

Spring in Australia: sunshine, flowers, and… the Avenue of the Sneeze.

Around the corner from me is what I’ve nicknamed the Avenue of the Sneeze. It’s lined with Aussie natives that explode into fluffy white pom-poms every spring — beautiful from a distance, but pure misery up close. One short walk through there and I’m sneezing, itching, and questioning all my life choices. It’s the perfect reminder that allergy season isn’t just in the air — it’s everywhere. Which is why keeping my gut calm and my food choices gentle makes such a difference this time of year.

If you’ve got food sensitivities, it’s not just the pollen that can send your body into overdrive. One minute you’re enjoying the warmer weather, the next you’re bloated, blotchy, and wondering if your gut’s staging a protest.

The thing is, your immune system and gut are best friends — when one gets cranky, the other joins in. So, when spring hits, it’s smart to keep things calm on both fronts.

Here’s how to survive the sneezes, the sensitivities, and the antihistamine haze — without feeling like you have to live on air and herbal tea.

1. Keep Your Gut Happy

Start with foods your body finds easy to digest. Think gentle, not gourmet cleanse.

• Lightly cooked veggies and simple salads instead of giant gourmet meals

• Simple proteins — chicken, fish, eggs, tofu

• Gluten-free grains like quinoa or rice

• Small serves of fermented foods if your gut likes them

And if you already know what sets you off — dairy, high-histamine foods, or that sneaky “just a little bit” of something — give yourself a break and skip it for now.

2. Drink Like You Mean It

Allergies dry you out faster than a Nor’easter. Sip water through the day and add herbal teas or lemon and ginger water if plain water bores you. Hydration helps flush out allergens and keeps your system humming.

3. Eat for Calm, Not Chaos

Some foods can help take the edge off those spring symptoms. Try:

• Vitamin C hits: kiwi, berries, broccoli

• Quercetin boosters: apples, onions, herbs

• Omega-3s: salmon, chia, flaxseed, walnuts

• Magnesium support: leafy greens, pumpkin seeds, avocado

Even better — toss a few of them together. My go-to? A colourful quinoa salad with herbs, cucumber, and a zingy Asian-inspired dressing. Light, fresh, and no food drama.

4. Sneaky Triggers to Watch

Some foods naturally carry histamine or release it in your body. If you’re already sniffling, these might make it worse:

• Fermented foods (yep, even the trendy ones)

• Leftover meats or slow-cooked dishes

• Aged cheeses

• Red wine and some vinegar

• Tomatoes and anything made with them (trust me, I learned that one the hard way)

Make sure you know what food chemicals you are intolerant to, otherwise food sensitivities will worsen your hay fever symptoms. If you feel extra congested or flat after eating these, your body’s waving a little “no thanks” flag.

5. Go Easy on Yourself

Spring isn’t the time for juice fasts or strict plans. Your body’s already working overtime. Keep it simple — real food, enough sleep, gentle movement, a walk when the pollen count behaves.

Think “steady and supported,” not “perfect and punished.”

Bottom line:

You can’t escape the pollen, but you can make friends with your plate. Choose foods that calm rather than irritate, drink your water, and breathe easy knowing you’re doing your best to keep things balanced — one bite at a time.