If you’re a regular sufferer of seasonal allergies, you’re pretty familiar with that period of springtime when symptoms intensify from annoying to relentless. But while we typically blame blooming trees and high pollen counts for itchy eyes, stuffy sinuses, and non-stop sneezing, emerging research is pointing to something less obvious but equally powerful: the gut. The connection between gut health and seasonal allergies is gaining attention, with scientists exploring how the microbiome may amplify allergy symptoms.
See, your gut doesn’t just help you digest food and absorb nutrients. It’s also home to 70 to 80 percent of your immune system. When your gut is balanced and thriving, it helps keep immune responses (like histamine release) in check, according to naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. But when things are out of whack (think: poor diet, stress, certain medications, or lack of beneficial bacteria), that immune system can go a little haywire. The result? A heightened reaction to environmental allergens like pollen, dust, and mold.
Luckily, there’s good news: You may be able to support your gut and ease your allergy misery without having to lean so hard on antihistamines. Below, we break down how your gut health affects your seasonal sniffles, the types of foods and supplements that can help keep your microbiome balanced, and the daily habits that may offer some much-needed relief.
- ABOUT OUR EXPERTS: Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine. Nidhi Pandya is a certified Aryuvedic doctor and author of Your Body Already Knows.
How Gut Health and Seasonal Allergies Are Connected
Your gut is more than just your body’s digestive HQ. It’s home to trillions of hardworking microbes (think: bacteria, fungi, and other tiny organisms) that play a major role in your overall health, explains certified Ayurvedic doctor, Nidhi Pandya, and author of Your Body Already Knows. “This ecosystem, known as your gut microbiome, helps regulate immunity, supports brain health,” she says. In other words, these microbes aren’t just along for the ride; they produce important compounds, influence how your body functions, and are constantly in conversation with your cells.
Read: 9 Must-Haves To Keep On Hand During Allergy Season
When your gut microbiome is out of balance—a state known as dysbiosis—the link between gut health and seasonal allergies becomes even more clear, warns Lane. “That’s because your gut plays a major role in regulating immune responses, helping your body stay calm instead of going into overdrive,” she says. “But when the mix of good and not-so-good bacteria is off, your immune system can become more reactive to everyday allergens like pollen or dust.”
What’s more, some gut bacteria actually produce histamine, the same compound behind allergy symptoms. At the same time, a disrupted microbiome may reduce your body’s ability to break histamine down. The result? More sneezing, itchiness, and congestion than usual. It’s yet another reason why supporting gut health can make a real difference during allergy season.
Nutrients to Support Your Microbiome for Allergy Relief
From probiotic-rich foods like yogurt and kimchi to supplements designed to rebalance gut bacteria, here are practical ways to help your microbiome stay strong—and your allergies stay in check.
Turmeric
Turmeric isn’t just for lattes! This golden spice is packed with curcumin, a compound known for its powerful anti-inflammatory-supporting abilities and antioxidant properties. Curcumin helps calm your body’s response to allergens by dialing down inflammatory chemicals released during allergy flare-ups, explains Lane. It also supports gut health, which plays a big role in regulating histamine levels and keeping your immune system in balance. To boost absorption, she recommends pairing turmeric with black pepper or looking for a turmeric supplement formulated for better bioavailability.
Omega-3 Fatty Acids
Omega-3 fatty acids are go-to nutrients for supporting a calm, balanced immune system. “These healthy fats help reduce the production of inflammatory molecules that can trigger allergy symptoms—and may even help dial down histamine release,” Lane says. “They’re also great for gut health, helping to strengthen the gut lining and reduce overall inflammation.” You’ll find omega-3s in foods like salmon, sardines and chia seeds, or in supplements like fish oil and flaxseed oil. The key? Make them part of your daily routine to feel the full-body benefits, adds Lane.
Quercetin
Quercetin is a powerful plant compound found in foods like apples, onions and capers—and it’s a standout when it comes to allergy support, according to Lane. “Often taken as a supplement, quercetin is a natural antihistamine that stabilizes mast cells which are the immune cells that release histamine during allergic reactions,” she says. “Quercetin may help reduce inflammation and allergic flare-ups by preventing excess histamine production.” For best results, she recommends starting to take it consistently before allergy season hits full swing.
Probiotics
Probiotics—found in fermented foods like yogurt, kefir, kimchi, and sauerkraut, or taken as a supplement—can help restore the balance of good gut bacteria and support a healthier, more resilient microbiome.
Read: The Best And Worst Time Of Day To Take Your Probiotics
Research backs this up: A 12-week randomized, double-blind trial in Frontiers in Nutrition found that participants who took a probiotic blend had significantly fewer hay fever symptoms and reported better quality of life than those who took a placebo. Another 2024 study in Frontiers in Immunology showed that people with seasonal allergies who supplemented with probiotics and prebiotics for 90 days experienced noticeable symptom relief and improved immune function.
If you’re not regularly eating probiotic-rich foods, a high-quality supplement is a simple, consistent way to help your gut—and your seasonal symptoms—feel more supported, says Lane.
Ginger
Ginger isn’t just for queasy stomachs—it’s a powerful root that can support your immune system and your gut, both of which play a role in how your body responds to seasonal allergens, according to Lane. “Ginger helps ease inflammation in the airways, making it especially helpful for congestion and sinus pressure,” she says. “It also supports healthy digestion and circulation, which can help your body clear out excess histamine and inflammatory byproducts more efficiently.” Sip it as tea, blend it into a smoothie, or try a high-quality ginger supplement for a simple daily boost.
Vitamin C
You probably know vitamin C as an immune booster, but it also acts as a natural antihistamine. “Vitamin C can help lower histamine levels in the body and ease allergy-related symptoms like sneezing and congestion,” says Lane. “It’s also key for supporting the adrenal glands (which can take a hit during high-stress times like allergy season), strengthening the gut lining, and promoting collagen production.” Whether you’re getting it from citrus, berries, bell peppers, or a trusted supplement, consistent intake can help your system stay balanced and resilient all season long.
Don’t Skip the Basics: Sleep, Stress Management, and Hydration Matter
It’s not just about what’s on your plate. Daily habits like how much you sleep, how you handle stress, and whether you’re staying hydrated all have a major impact on your gut—and by extension, your immune system, according to Pandya.
Take chronic stress, for example: When your body stays in fight-or-flight mode, it can disrupt the balance of beneficial bacteria in your microbiome and weaken the gut lining, according to research published in Scientific Reports. That means your gut may become more “leaky,” allowing allergens and irritants to sneak into your system and kick your immune response into high gear. Over time, this can make seasonal allergy symptoms worse, warn Pandya.
Read: How Holistic Health Experts Survive Allergy Season
Then there’s hydration. “Water helps flush out toxins, keeps your digestive system moving, and supports the protective mucus barrier in your gut—all essential for keeping inflammation in check and your microbiome balanced,” Pandya says.
Use OTC Antihistamines When Needed
Over-the-counter antihistamines like loratadine, cetirizine, or fexofenadine can be a helpful tool when allergy symptoms hit hard, notes Lane—and there’s absolutely room for them in a gut-supportive, holistic routine. Think of them as short-term relief while you work on longer-term support from the inside out.
That inner balance starts with daily habits like eating warm, nourishing meals, supporting digestion with calming spices (like ginger and turmeric), and sticking to a steady routine—especially when it comes to sleep and stress management, explains Pandya. Bonus tools like nasal rinsing with warm saline and gentle breathing exercises can help clear allergens, reduce congestion, and calm the nervous system, she adds.
Understanding the connection between gut health and seasonal allergies gives you the power to support your body from the inside out, so your immune system doesn’t overreact to everyday triggers.