It's allergy season! Many of us suffer from these seasonal woes so I'm sharing a few of the best foods that you can enjoy this spring that will also benefit your health. 

The foods to avoid list may feel overwhelming, but fortunately, there are great-tasting foods that help relieve your symptoms while strengthening your immune system, including:

  1. Raw local honey
  2. Hot and spicy foods
  3. Bone broth
  4. Probiotic-rich foods
  5. Pineapple
  6. Apple cider vinegar
  7. Fresh, organic vegetables
  8. Grass-fed meats
  9. Free-range poultry
  10. Wild-caught fish

Local honey works to relieve symptoms because it contains local pollen that causes your allergies and helps the immune system deal with it better. A couple of tablespoons each day can relieve your itchy, watery eyes, runny nose, and the general symptoms of hay fever.  If you are battling excessive mucus, heat things up by eating hot, spicy foods. Hot, spicy foods help thin the mucus and allow it to be more easily expressed. Try adding garlic, onion, ginger, cinnamon, and cayenne pepper to your recipes.

Bone broth from chicken, beef or lamb helps ease respiratory problems and expel excess nasal mucus. It also helps reduce inflammation.

Probiotic-rich foods support a healthy gut, improve digestion, increase energy levels and so much more. Probiotic foods to eat during allergy season include:

  • Kefir
  • Sauerkraut or kimchi
  • Kombucha
  • Natto
  • Yogurt
  • Raw cheese

If you experience excessive mucus production, consume raw, organic dairy products, as the pasteurization process destroys the enzymes the body need.

The enzyme bromelain found in pineapple, in addition to high levels of vitamins B, C and other essential nutrients, can help reduce your reaction to allergens. Be sure to eat the core of fresh, ripe pineapples, as it has the highest concentration of the essential nutrients you need during allergy season.

Apple cider vinegar (ACV) supports a healthy gut and helps break up mucus and support lymphatic drainage. Three times per day, mix one tablespoon of ACV with one tablespoon of fresh-squeezed lemon juice and a half-tablespoon of local raw honey, and drink it.

Fresh, organic vegetables — including Swiss chard, which is high in quercetin, cabbage, beets, carrots, and yams — can help you fight allergic reactions. Choose vegetables that are dark green, yellow, or orange for the best nutrient density during allergy season.

Clean proteins, including wild-caught salmon, free-range poultry and organic grass-fed beef and lamb, are important, too. Wild salmon is rich in vitamins, omega-3 fatty acids, essential minerals and, of course, protein.

If you haven’t yet made the switch to these types of clean proteins, allergy season is the perfect time.

Other foods to enjoy during hay fever season including ginger, garlic, horseradish, and onions. Ginger can be particularly helpful as it helps warm the body and break down toxins in your system.