Oh, seasonal allergies. They truly can make life miserable. The good news is, there are things we can do! Many unnecessarily suffer from seasonal allergies when a few simple natural remedies can offer allergy relief, even without medicine. 

According to the CDC, over 30% of the population deals with some kind of allergy. And over 25% have seasonal allergies specifically. Common triggers include pollen from grass and trees, dust mite fecal particles, animal dander, certain foods, air pollution, personal care products, or even insect bites.

These triggers can lead to allergic reactions with a variety of symptoms, including a runny nose, itchy eyes, and watery eyes. 

As prime allergy season is here (at least in our area), I’m sharing the natural remedies I’ve used and that work for my family when needed. These aren’t as fast or immediately effective as medication, but over the long term, these methods have lessened my seasonal allergies greatly. Some people even see permanent reversal. 

What Causes Seasonal Allergies?

Diet, strong gut health, and overall health can make a big difference when it comes to seasonal allergies. That’s because an 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 food, water, air, etc. — our body reacts. This is a good thing 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 they’re a foreign invader.

How Allergy Symptoms Start

Clemens von Pirquet first coined the word “allergen” and helped pioneer the field of immunology in 1906. Since then, scientists have learned a lot about allergies. 

“It may sound ridiculous at first that antibodies (which should protect against disease) are also responsible for disease. ” Pirquet

Allergic disorders are basically an overreaction by the body’s immune system. They happen when the body treats a harmless substance like a threat and responds by making more IgE antibodies. These IgE molecules then stick to mast cells. At the same time, T helper cells (specifically Type 1, called Th1) become involved, triggering the allergic response.

The immune system mistakenly goes into attack mode against things that aren’t really dangerous. The reactions can include a tight feeling in the bronchial tubes, more mucus, and more vascular permeability. Sometimes within minutes. 

If the exposure is strong enough to get past the body’s first line of defense, the reaction then triggers more leukocytes and Type 2 T helper cells (Th2). This creates a stronger immune response that the body normally uses to fight off things like parasites and other physical invaders.

The reaction 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

And the more the person is exposed to the trigger, the more the body will chronically have the inflammatory response. A 2008 journal article explains how the system’s inflammatory response and the misery allergy sufferers feel is very real and more than a case of the sniffles!

Allergy testing can help show what’s triggering the issue, but conventional treatments are almost always the same, no matter the cause. This includes taking an antihistamine or corticosteroid, which can have unwanted side effects. 

If you want to tackle allergies naturally, there are two main approaches:

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)

This isn’t an either/or problem, but a both/and solution. 

Natural Remedies For Seasonal Allergies

My kids and I don’t really have seasonal allergies anymore after doing the GAPS diet to strengthen our gut and immune system health. However,  I still occasionally get hit with an allergy attack from dust after cleaning (a reason not to clean? I think yes!).

We’ve found these simple natural remedies to be very effective for allergy relief. Different people seem to benefit from different remedies depending on certain genetic factors and which allergens they react to. It might be worth trying more than one of these natural remedies for allergies to see which works best for you. 

Simple tips like using an air purifier with a HEPA filter reduce indoor allergens, like dust mites and pollen. Essential oils can also offer support during peak allergy season. A popular diffuser blend is lavender (antihistamine), peppermint (opens nasal passages), and lemon (thins mucus). Even these anti-inflammatory golden milk mango popsicles are a yummy way to lessen allergies!

Here are some other ways to tackle your allergies for good!

1. Apple Cider Vinegar

Apple cider vinegar is an age-old remedy that’s often used for a variety of health issues. I’ve used it for allergy relief (and heartburn relief) with great success. The theory is that it can help reduce mucus and cleanse the lymphatic system, both of which are helpful for allergies. 

There’s also some research to suggest ACV can help reduce inflammatory responses and support the immune system. While there isn’t a ton of research behind this remedy, many feel it’s worth a try. 

What I did: When allergies hit, I mixed a teaspoon of organic, raw, and unfiltered apple cider vinegar into a glass of water. I drank this three times a day. This kind of vinegar has “the mother” in it, a colony of beneficial bacteria. Check the label, it should list if it has it.

I use this brand, but it’s easy enough to make your own. Apple cider vinegar helped me relieve acute allergy symptoms and seemed to help avoid allergy attacks as well when I do it daily. If you suffer from allergies at a certain time of year, you may want to start taking ACV well before. 

2. Wash Your Nostrils

This remedy works by hindering the offending allergen from entering your airways and reducing nasal congestion.

Neti Pot

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! The basic theory is that you use a Neti Pot filled with a sterile saline solution to flush allergens out of the sinuses. It also helps prevent pathogens from invading during cold and flu season. 

I was surprised to find that both conventional and holistic practitioners recommend nasal rinses. Be sure to use boiled and cooled or distilled water, not water from the tap (because parasites….ewww). 

To use: Either use a pre-made saline rinse or make your own. Once at body temp, fill the Neti Pot, 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. One of my kids with large tonsils uses it to help keep post-nasal drip and sore throats away. Regularly using a nasal spray can help reduce irritation from allergens. 

To use: Spray saline into the nostrils a few times a week or even daily for routine maintenance.

3. Quercetin

Quercetin is a natural bioflavonoid that helps stabilize mast cells to keep them from releasing histamine. It’s also a potent anti-inflammatory that can help reduce overall allergy symptoms. It’s best used as a long-term remedy and many people start taking it about 4-6 weeks before allergy season.

To use: Although quercetin is naturally found in foods like citrus and broccoli, it’s very difficult to get enough to relieve allergies from food alone. Quercetin supplements can help prevent allergies and help with acute symptoms. 

4. Nettle Leaf

Stinging nettle leaf is another natural antihistamine that can be very effective. It works by naturally blocking the body’s ability to make histamine. You can use nettle tea, tincture, or capsules for allergy relief. It’s available online, but grows wild in many places. 

You can also combine nettle with other herbs to make a soothing herbal tea. Peppermint, raspberry leaf, and nettle make a refreshing allergy relief tea. Lavender is another powerful antihistamine that pairs well with nettle in tea. 

What I do: I often include nettle in homemade anti-inflammatory tea during allergy season and use capsules for acute relief.

5. Probiotics

Allergies are the result of an imbalance in the immune system that causes the body to react too strongly. Research shows that when the gut has a good balance of healthy bacteria, people notice fewer allergies. There’s even emerging evidence linking a pregnant mother’s gut bacteria to their child’s likelihood of getting allergies throughout life. Not getting enough exposure to dirt and some germs can also negatively impact the immune system. 

While we can’t do much about our mothers’ diets while they were pregnant, there’s still hope. Balancing gut bacteria now and getting enough beneficial bacteria can have a positive effect on allergies.

What I do: We eat a varied diet that includes plenty of fermented foods and drinks, which can help boost gut bacteria. We also take a quality probiotic.

6. Local Honey

Eating raw honey that’s produced near your home may help your body adapt to local allergens, like pollen. Some compare it to a natural version of allergy shots, but without the side effects. 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. 

Research shows raw honey has anti-inflammatory effects and can suppress inflammatory IgE levels and modulate mast cell response. A 2013 study also found honey had anti-histamine effects in those with allergic rhinitis. 

What I do: Eat a teaspoon (or more) of raw, locally produced honey once or more a day. Some suggest starting this a month or so before allergy season. 

7. Anti-Inflammatory Foods

Anti-inflammatory foods, teas, and spices may help reduce unpleasant allergy symptoms. A 2016 animal study found that ginger reduced sneezing and congestion as well as lowered mast cell response. Researchers have also looked at green tea for calming allergies and inflammation with good results. 

What I do: Serve plenty of herbs and spices with meals, as well as green and herbal teas. This ginger switchel drink combines raw honey, ACV, and anti-inflammatory ginger for a delicious probiotic drink. It’s a powerhouse of support for allergies. 

8. Homeopathics and Herbal Remedies

I’ve already mentioned some different herbs to take, but there are several really good pre-made allergy blends now. Homeopathics and herbal supplements are different modalities, but both can work well for allergies. These can often work faster for acute symptom relief than long-term solutions, like diet changes. 

Want something quick and easy in pill form? Genexa offers natural homeopathic remedies that work well for allergies without the OTC or prescription meds. 

9. Addressing the Root Cause of Seasonal Allergies

Going back to the bathtub analogy: some of us are born with a smaller bathtub due to genetics and early environmental exposures. Things like mold exposure, Lyme disease, and past trauma can also cause our bathtubs to fill up fast. Identifying and addressing underlying health issues that are stressing the body and immune system helps bail out our tub. 

This is where working with a qualified practitioner for personalised dietary advice and testing can be really helpful. 

Diet Changes

Often, our gut health is the key to truly reversing allergy symptoms. This deeper healing can reduce chronic inflammation and support long-term immune balance. Elimination diets and bone broth are a good place to start. Those with histamine issues often find that meat stock is a better option than bone broth at first (which is high in histamines). 

I’ve found that addressing gut health is key for severe allergies and gut healing/rebalancing.

What we did: We followed the GAPS diet for several months and had success improving our seasonal allergies. One of my kids even reversed some rather severe food allergies with this approach. 

Gut Testing

If you truly suffer from allergies and suspect you have a compromised gut, consider testing. This helps give a clear picture of what’s going on in your body and how to fix it.

Yes, this literally means mailing poop to a lab (kids may find this one fun!), but I learned so much from this test. I 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. 

Final Thoughts on Natural Remedies For Seasonal Allergies

Getting faster symptom relief while working on the root causes of seasonal allergies was key for our family. After implementing these changes, I hardly deal with allergies anymore!

Don’t feel like you need to try all of these natural remedies at once, but see what works best for you. Speaking from personal experience, they can work really well!

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