6 Foods That Help Calm Seasonal Allergies (That Even Your Toddler Will Love)

Guest Post by Katy Fleming, MA, LPC, BSN, RN

Before we know it, spring flowers will bloom once again and our seasonal allergies will re-appear. 

Many parents use over-the-counter medications and lifestyle changes such as avoiding pollen to lessen their child’s seasonal sniffles and sneezes. 

Certain foods and ingredients may alleviate symptoms of seasonal allergies, also known as hay fever or allergic rhinitis.

We’ll review 6 tasty foods to include in your child’s diet to calm their seasonal allergies.

6 Foods That Help Calm Seasonal Allergies

Approximately 5.2 million children in the United States suffer from seasonal allergies.  Pollen and dust mites typically trigger these hay fever symptoms such as a runny nose, sneezing, congestion, and itchy eyes.

Certain foods may prevent or alleviate these annoying symptoms in various ways. 

We’ll discuss 6 different options and how they will help your child’s seasonal allergies.

1. Fruits 

Fruit is not only a healthy treat but an easy snack for your little one.  What your toddler doesn’t know is that many of these fruits are packed with vitamin C. 

Foods with vitamin C reduce inflammation and histamine. So don’t forget the vitamin C-filled fruits such as oranges, pineapple, apples, watermelon, and grapefruit in your child’s next lunch.

2. Red Bell Peppers 

Another vitamin C-packed food is bell peppers. This vegetable has 95 mg of vitamin C per ½ cup, which is 106% of the recommended daily value. Even more than an orange! 

In addition to the fruits, add red bell peppers to your child’s next meal. Be sure to remember that raw peppers are a choking hazard. Cook the peppers until soft and cut them into appropriate bite sizes.

3. Ginger 

Typically known for settling upset stomachs, a 2016 research study found a link between ginger and seasonal allergies.  

This study investigated the anti-allergic effects of ginger in mice resulting in the suppression of cytokine production and lessened seasonal allergy symptoms. 

There are many ways to include ginger in your meals such as ginger chicken, rice dishes, or even salad dressings.  You can purchase ginger tea or even make it at home. 

Ginger supplements are available, however, ensure to discuss them with your child’s pediatrician first.

4. Tomatoes 

Another vitamin C powerhouse, tomatoes may also reduce seasonal allergy symptoms.  They have an additional secret weapon— lycopene.  This antioxidant helps lessen inflammation, which may alleviate your child’s hay fever. 

Tomatoes are utilized in a variety of ways from juice, raw on salads, or cooked in a pasta dish.

5. Onions 

Onions are an excellent source of quercetin, a plant pigment with antihistamine and anti-inflammatory effects. 

Red onions have higher amounts of quercetin to potentially reduce those cold-like symptoms. 

Although it’s a higher source when raw, onions are typically best received by children cooked. Consider adding some sautéed onions to your dinner.

6. Whole Grain Breads and Cereals

Another way to provide relief is by increasing your child’s magnesium intake. Magnesium is also an antihistamine and a bronchodilator.  Essentially, it’s a natural way to calm your child’s body.

Almonds and cashews are high in magnesium, as well.  However, whole-grain bread and cereals are typically easier to include in a toddler’s diet, such as Cheerios. 

Seasonal allergies highly affect our lives. Their leaky nose and itchy eyes may affect their playing and overall quality of life. 

Research continues to focus on the benefits of different foods and ingredients.  Be sure to discuss these foods and supplements with your child’s pediatrician before making changes.

If you want to learn more about seasonal allergies, read these: 

• Allergies or a Cold? How to Tell the Difference
• 3 Tips For Allergy Relief
• Do You Know The Differences in Children's Allergy Medication?
• The Ultimate Guide to Introducing Allergen Friendly Foods to Babies

As a licensed counselor and registered nurse, Katy approaches freelance writing with years of experience and a unique perspective. Alongside her partner, Katy loves to travel the world and embrace other cultures from volcanoes in Iceland to villages in India.