9 Natural Remedies for Seasonal Allergy Relief

Katie Wells Avatar

Reading Time: 8 minutes

This post contains affiliate links.

Read my affiliate policy.

Natural Remedies for Seasonal Allergies
Wellness Mama » Blog » Natural Remedies » 9 Natural Remedies for Seasonal Allergy Relief

Oh, seasonal allergies. They truly can make life miserable. The good news is, there are things we can do! Many people unnecessarily suffer from seasonal allergies when a few simple natural remedies can offer a lot of allergy relief.

Studies estimate that over 25% of the population suffers from allergic disorders and climate change theories suggest the problem is growing. Common allergen triggers include pollen from grass and trees, the fecal particles of dust mites, animal dander, certain foods, air pollution, beauty product ingredients, or even insect bites.

As prime allergy season approaches (at least in our area) I’m sharing the natural remedies that I use and work for us when needed. These won’t be as immediately effective as a medication, but over the long-term these methods have lessened my seasonal allergies greatly.

What Causes Seasonal Allergies?

Here’s the deal:

Diet, strong gut health, and health overall can make a big difference when it comes to seasonal allergies because allergic response has everything to do with the immune system.

I like to describe the body as a bathtub. Every time anything enters our bodies — be it from our food, water, air, etc. — our body reacts. This is good and nature’s way of keeping the body in a state of balance (homeostasis).

At a certain point if too much goes into the bathtub, it’s going to overflow. Overloaded and overstimulated, the immune system responds to normally harmless substances as if against a harmful foreign invader.

How Allergy Symptoms Start

The conception that antibodies, which should protect against disease, are also responsible for disease, sounds at first absurd.

Clemens von Pirquet (1906)

Scientists have learned a lot about allergies since Clemens von Pirquet first coined the term.

Defined as “an abnormal adaptive immune response,” allergic disorders occur when the body responds to a usually harmless substance with an increase in IgE attached to mast cells in the body and Type 1 T helper cells (Th1). Reactions such as constriction of the bronchial tubes, mucus secretion, and increased vascular permeability may occur within minutes.

If the exposure exceeds the body’s first immune response, this reaction begins to trigger further activation of leukocytes and Type 2 T helper cells (Th2). This is a stronger immune response the body mounts to things like parasites and physical invaders. This manifests in different ways depending on the person’s genetics and where the body perceives the invasion. Symptoms may include:

  • fatigue (sometimes extreme)
  • hay fever (runny nose, itchy eyes, congestion)
  • nasal drip
  • digestive upset and nausea
  • eczema
  • asthma
  • even anaphylaxis

When Allergies Become Chronic

With repeated exposure the inflammatory response becomes chronic. A 2008 journal article on the development of allergic inflammation explains this systemic allergic response as:

Persistent inflammation induced by prolonged or repetitive exposure to specific allergens, typically characterized not only by the presence of large numbers of innate and adaptive immune cells (in the form of leukocytes) at the affected site but also by substantial changes in the extracellular matrix and alterations in the number, phenotype and function of structural cells in the affected tissues.

In other words, the misery allergy sufferers feel is very real and more than a case of the sniffles!

Allergy testing may be helpful to determine triggers but typical treatment usually involves routinely taking an antihistimine or corticosteriod which can have undesirable side effects. There are two main ways to help stop allergies naturally:

  1. Limit exposure to possible allergens (like putting less in the bathtub)
  2. Support a strong healthy immune system (like increasing the size of our bathtub)

How to Treat Seasonal Allergies and Get Relief Naturally

We don’t suffer from many allergies anymore after our time on the GAPS diet, but I still occasionally get hit with an allergy attack from dust after cleaning though (a reason not to clean? I think yes!).

These simple natural remedies have been very effective for allergy relief in our family. Different people seem to benefit from different remedies depending on certain genetic factors and which allergens you are reacting to, so it might be worth trying more than one of these to see which works best for you. Some of the remedies are the same as what I do for sinus infections too.

I’ll start with simple suggestions and work up to solutions for more serious allergy problems.

1. Apple Cider Vinegar

Apple cider vinegar is an age old remedy that is often recommended for a variety of health conditions. I’ve personally used it for allergy relief (and heartburn relief) with great success. The theory is that its ability to reduce mucous production and cleanse the lymphatic system makes it useful for allergies. It is also said to help digestion, weight loss, and more so it is worth a try!

What I did: When allergies hit, I mixed a teaspoon of organic, unfiltered apple cider vinegar with “The Mother” (that part is important) into a glass of water and drank this three times a day. “The Mother” is simply a colony of beneficial bacteria present in some organic and unfiltered ACV brands. Check the label, it should list if it contains it.

I use this brand but it is also quite simple to make your own. Apple cider vinegar helped me with relief of acute allergy symptoms and seemed to help avoid allergy attacks as well when I do it daily, so if you suffer from allergies at a certain time of year start well before.

2. Wash Your Nostrils

This remedy works by preventing the offending allergen (or at least as much of it) from entering your airways.

Neti Pot

7 Strangely effective home remedies for seasonal allergies

It took me a while to try the Neti Pot simply because I’m a big scaredy cat about pouring things in my nose. I’m glad I took the leap though because it’s not half as bad as it sounds! (In fact, I kind of love it!). The basic theory is that you use a Neti Pot filled with a sterile saline solution to flush out the sinuses of allergens and irritations.

Surprisingly, I’ve heard this recommended by conventional and alternative doctors, and it seems that it doesn’t really have a downside. It is recommended to use previously boiled or distilled water, not water straight from the tap (because, parasites … I don’t really like to think about it!)

To use: Either use a pre-made saline rinse or make your own by dissolving 1 teaspoon of Himalayan or just plain sea salt in a quart of boiled distilled water. Cool completely. Put in the Neti Pot and pour through one nostril and let it drain out the other. Get full instructions here.

Saline Spray

An option for Neti Pot sissies like me: I like this natural saline spray with xylitol for extra help with soothing inflammation and opening airways. We use it for one of our kids with large tonsils as well to help keep post-nasal drip and sore throats away.

To use: Spray saline into nostrils a few times a week or even daily for routine maintenance (whether or not you have symptoms).

3. Quercetin

Quercetin is a natural bioflavonoid that is said to help stabilize mast cells to keep them from releasing histamine. It is also a potent antioxidant that is said to help reduce inflammation. It is best used as a long term remedy and many people start taking it about 4-6 weeks before allergy season to help prevent allergy symptoms.

As with any herb, you should check with your doctor before using, especially if you have a liver problem, are pregnant, or are on hormonal contraceptives.

To use: Though quercetin is naturally found in foods like citrus and broccoli, it is very difficult to get the amount needed to relive allergies from food alone. A supplemental dose from a quality source can be helpful for preventing allergies or helping acute symptoms. Start 4-6 weeks before allergy season for best results.

4. Nettle Leaf

Nettle leaf is another natural antihistamine that can be very effective as it naturally blocks the body’s ability to produce histamine. It grows in many places and can be made in to a tincture or tea, but for allergy relief, capsules made from dried nettle leaves are the easiest and most effective option.

Nettle leaf can also be used in combination with other herbs to make a soothing herbal tea for allergy relief. It is often mixed with peppermint leaf and sometimes red raspberry leaf to make a refreshing allergy relief tea.

What I do: I often include nettle in homemade herbal tea during allergy season (recipe at the bottom of this post) and use capsules for acute relief of allergy symptoms.

5. Probiotics

Allergies are the result of an imbalance in the immune system that causes the body to react too strongly to a stimuli. Many studies link the presence of beneficial bacteria in the gut with reduced incidence of allergies.

Evidence is even emerging that a mother’s gut bacteria during pregnancy and nursing can impact a child’s likelihood of getting allergies throughout life, as can exposure to overly sterile environments.

While we can’t do much about our mothers’ diets while they were pregnant, balancing gut bacteria now and consuming enough beneficial bacteria can have a positive effect on allergies now.

What I do: I make sure we consume a varied diet that includes plenty of fermented foods and drinks which can help boost gut bacteria. We also take a Probiotic.

6. Local Honey

There isn’t much scientific evidence to back this one, but there seems to be a lot of anecdotal evidence from people who have tried it. (Even Mark Sisson weighed in on the subject here). The theory is that consuming local honey from where you live will help your body adapt to the allergens in the environment there. This is supposed to work like a natural allergy “shot” and doesn’t seem to have a downside.

What I do: Consume a teaspoon or more of raw, unprocessed local honey from as close to where you actually live as possible. Do this one or more times a day to help relieve symptoms. It is often suggested to start this a month or so before allergy season.

7. Anti-inflammatory Foods

Foods, teas, and spices with known anti-inflammatory benefits may play a role in reducing unpleasant allergy symptoms. A 2016 study in the Journal of Nutritional Biochemistry found that ginger given orally to mice reduced sneezing and congestion as well as lowered mast cell response. Green tea shows similar effects.

What I do: Serve plenty of herbs and spices with meals, as well as green and herbal teas. Also combine three of these tips in one by making this Ginger Switchel drink.

8. Diet Changes

7 Natural Remedies for Allergy Relief

If all else fails, sometimes dietary changes can be the answer to allergy problems. Lots of healing bone broth and conducting an elimination diet are good places to start.

After our experience, I’d definitely encourage this as an option, especially for severe allergies or those in need of gut healing/rebalancing.

What we did: We followed the GAPS diet for several months and had success improving our seasonal allergies and even healing some rather severe food allergies in one of our children.

9. Gut Testing

If you truly suffer with allergies and suspect a comprised gut at the bottom of it, consider getting testing to get clear picture of what is going on in your gut and how to fix it.

Yes, this literally means mailing poop to a lab but I learned so much from this test and still continue to benefit from knowing specific ways to improve my individual gut. Advances in at-home testing mean you don’t need to go to a doctor or a lab.

What I use: Viome is the company I use and trust. See the results of my gut health test here.

In some cases, finding a clean, natural medication can be the last resort. I recommend Genexa for any over the counter needs.

This article was medically reviewed by Dr. Ernesto “E” Gutierrez. Dr. E is a physician by training and an educator by choice. His training background includes an MD degree and additional degrees in Age Management and Regenerative Medicine.As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you have allergies? What has helped you the most? Share below!

Get natural allergy relief with these natural remedies including herbs like nettle, supplements like quercetin and remedies like apple cider vinegar, honey and more.
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

265 responses to “9 Natural Remedies for Seasonal Allergy Relief”

  1. Dani Avatar

    Another comment about Quercetin….a few years ago our GP was shocked with the allergic reaction my daughter got from mosquito bites and prescribed her an EpiPen (mostly if she was ever bitten many times in the neck area). The next year, about 6 weeks before mosquito season was upon us, I gave her 400mg of Quercetin + 100mg of Bromelain (came in one capsule that I opened and mixed in yogourt) daily and by the time the mosquitoes came, a few bites and she had built up a huge immunity to it. I told her allergist and he wanted to know all about quercetin, icluding the dose I gave her. She went from needing to have an EpiPen on hand to only using a natural plant bioflavinoid. Just watch out if using particular antibiotics with it (Fluoroquinolones like Cipro and Levaquin, which are awful and destroy connective tissue). It can also bind to a particular liver enzyme which breaks down a couple particular meds, so as long as neither of these scenarios are coincident, Quercetin is amazing.

  2. Dani Avatar

    Vitamin C (ascorbic acid) is also a natural antihistamine. The secret though is to not use more than about 750mg per day or it can cause Mast Cells to release histamine. Natural health providers often push 1000’s of mgs of Vitamin C for colds, allergies etcn but if you have a mast cell problem (much more common than most people realize), all that Vitamin C can lead to more histamine and diarrhea.

    1. Alexander Avatar
      Alexander

      Vitamin c supplement can cause alot of health problems in long time period. Just read some information about it on the web and you will be surprised + its not working the same way as natural one + you body dont absorb so much vitamin c its just dont needed. If you will eat one lemon it will take all the vitamin c from it if you will eat two the body will take less from the second. if you will eat 10 body will take no vitamin c from it at all Its will be garbage for your body . its how our system works. That why all the nutrition facts are just average values for the note and its not the exact truth that you have to worry about. Everyone is different
      Other example with the calories. All the calories that is written is not exact callories and you dont have to count them either

  3. Joyce Startt Avatar
    Joyce Startt

    I am 75 years of age and have suffered dearly since moving from the East coast to the farming area of Missouri. My problems are mucus build up which causes constant coughing and the feeling of “the elephant” sitting in the middle of my chest. The relief I need the most is HEADACHE RELIEF. I have been hospitalized twice this winter because the allergy throwers me into a full blown migraine.

    I am tired of taking Orc pills and prescription Meds. I am heathy other than the headaches. Have had Doctor checkup and recent head and neck MRI and am fine. Would greatly appreciate any and all help

  4. Katharine Avatar

    Regarding the recommendation of the suggested probiotic, the first ingredient listed is cellulose which is wood pulp. Shouldn’t that be a concern?

  5. Alexandra Avatar

    I know this post is old, and am not sure anyone will see this question. But… I am suffering big time from allergies this season. You wrote about mixing apple cider vinegar with “the mother” what exactly is “the mother”?!

    1. Wellness Mama Avatar

      “The Mother” is a culture that is naturally present in some types of apple cider vinegar. Look on the label to see if the apple cider vinegar contains “the mother”.. Braggs is one brand that does. You won’t have to mix it in though, it should already be contained in good brands.

    2. Lee Avatar

      My daughter is allergic to dust mites and the only think that help her was using the BetterAir product.

    3. Lindsey Bates Avatar
      Lindsey Bates

      The Mother is found in Raw, natural, Organic, un-pasturized apple cider Vinegars. You don’t have to do anything with the Mother it just means the Vinegar is alive. Not dead.. Just buy the Bragg brand of organic raw apple cider vinegar And your good to go …. The mother can be seen floating when you hold the bottle up to the light. You don’t have to mess with it , or worry about it . if it comes out and plops into your glass just drink it down. Yum

  6. Ssri Nighil Avatar
    Ssri Nighil

    I have been having my blocked nose for 3 months straight and went to see the doctor and told me that I have sensitive nose. Have been taking my medicine and nothing is working. Pls help me!

    1. Linoy Avatar

      I am suffering allergies.. and the only thing that really help me was using BetterAir. BetterAir is dispersing probiotics into the air and they compete over food with allergens.

  7. Greg Krakow Avatar
    Greg Krakow

    There are two people I know who suffer from bad allergies. One of them had been using mountain mint tea from fresh picked leaves for allergy symptom relief, and the other had been drinking tea made from freshly gathered Canadian goldenrod leaves and flowers to lessen allergy symptoms. I told each of them about what the other was doing so they each tried a half and half mix of the two herbs. Both were amazed at the results. The tea completely opened their sinuses, stopped nasal drainage and gave them lots of energy.

  8. Gloria Avatar

    Am also having allergy problem since i was 4 now am 34 and becomes worse as am getting older and cant bear the pain of chest tightness and coughing. doctors confirmed i suffer from allergies not asthma.

  9. anna Avatar

    I’m 34 weeks pregnant and I’m suffering from allergic really badly. even I culdnt sleep at night since few days. I have seen my docs and had mdcn but no relife. pls give me advice..

  10. Mana Avatar

    Hi I have been suffering with allergies for many months. I have used a neti pot. It does help me somewhat. I have heard that ginger is q good alternative.

  11. Franciane Avatar
    Franciane

    I’ve suffered with allergies for my whole life until I found ” Freeze dried stinging nettles”. They work great. I also took quercetin at the same time but whenever I get a symptom now I take the nettles and allergy is gone. My problem now is that I’m pregnant and allergies are back in full force. I took one capsule of the nettle and had very bad abdominal pain for a whole night and I’m scarred to keep on taking them now. I wish there was other solution for pregnancy!!!! Pls!!!

  12. Kevin Gates Avatar
    Kevin Gates

    If there’s like something a natural way of treating allergy, it is ever welcomed! Although one may suffer from different types of allergies, the displayed remedies do seem truly effectively. Selection of diet offers the great role. Doctor advice makes a difference too!

  13. Margie Avatar

    For allergy control for my 6 year old, I do the following:

    Ice Tea:
    Stinging Nettle + Pepperment tea with Fenugreek & raw honey & stevia – poured over ice. She can drink this from her thermos at school.

    Probiotics – 3 billion
    Omega 3D Junior (Nordic Naturals)

    I often have to cut out gluten, dairy and sugar to see real results. This is a child who has had 2 sets of tubes and is no longer a candidate for tubes due to thinning of her skin within her ears. Diet has been the biggest factor. Reducing the mucous causing foods and increasing the greens. We try to eat a rainbow of vegetables. I also only feed my daughter antibiotic-free meat as well.

    As a treat, she can eat Justin’s organic peanut butter cups with dark chocolate or a fruit bar for dessert. She has done a great job adjusting to her healthy diet and is aware of what’s good vs. bad for her sinuses.

    1. Liza Avatar

      Wow, thank you for this detailed report of how you help your child Margie. My son is a similar age and I am going to try these things for him!

      1. margie Avatar

        Good luck! My favorite herbal allergy remedy is called D-Hist Jr. It works really well. I give my daughter 1 in the AM and 1 in the PM. It contains NAC which is immune building as well so that’s a nice bonus!

        1. Liza Avatar

          I have cut out dairy in my son’s diet and started giving him stinging nettle supplements in juice twice a day and have seen improvements. He is still coughing a bit, but not as much. I will have to check into that D-Hist Jr. too. Love the shares!

          1. Liza Avatar

            I made the tea for him too, but he’s not a fan.

  14. Greg Avatar

    The best thing I found was cold showers . Not had a plug nose in 4 years. Been very happy with the results..

  15. Tanya Skinner Avatar
    Tanya Skinner

    Jennifer,
    Where did you get the 3 items to put into the capsules? Like a pinch of organic garlic seasoning and etc??? Can you please elaborate a little more? I’m trying honey, ACV, Quercetin and Probitoics right now for my 2 boys as Katie mentioned.

    1. jennifer Avatar
      jennifer

      I order my organic nettle pwd from Bulk Herb Store, my organic garlic pwd and organic cayenne pwd from my natural grocers store in town. I have a size “0” capsule machine that I ordered from BHS and fill each capsule as full as I can. My son takes 1 of each 2Xs a day and I take 1 of each 3Xs a day.

      1. Alexander Avatar
        Alexander

        You have to buy capsules that are made without using any corn. Sometimes only the capsule material can cause huge allergies and autoimmune diseases. Cheers

  16. jennifer Avatar
    jennifer

    My 16 yr old son has had terrible allergies since he was about 7. OTC drugs worked at first but haven’t helped him for the past 4 yrs. Long story short, he started taking my homemade capsules….1 of each-garlic, cayenne, and nettle…..2Xs a day. He says that they work better then anything he has ever taken! When he would take the OTC pills, he still sneezed a ton and had to blow his nose constantly. Since taking my homemade ones he hasn’t had ANY symptoms!

  17. Khürt Williams Avatar
    Khürt Williams

    “The theory is that consuming local honey from where you live will help your body adapt to the allergens in the environment there. This is supposed to work like a natural allergy “shot” and doesn’t seem to have a downside.”

    Unless you have type 1 diabetes and sugary things should be avoided.

  18. Lynn Esmail Avatar
    Lynn Esmail

    Has anyone tried NAET? We have had great success with DR. Greg Pitman in Cincinnati. I highly recommend this accu-pressure process.

Leave a Reply

Your email address will not be published. Required fields are marked *