Why Seasonal Allergies Are Getting Worse — and What You Can Do About It

Ah, spring,glorious spring! Blue skies, warm days, budding trees, blooming flowers . . . and the unwelcome return of seasonal allergies.

If your seasonal sneezing and wheezing, runny nose, and itchy eyes seem worse than ever, you're not alone. In 2021, according to the Centers for Disease Control and Prevention, more than one in four adults and nearly one in five children in the United States ­reported seasonal allergies, also known as hay fever or allergic rhinitis. That's roughly 81 million people. And studies say that these numbers are on the rise.

"Seasonal allergic reactions occur when something in the environment triggers or hijacks our protective immune response," explains New York City-based functional-medicine practitioner Leo Galland, MD, coauthor of The Allergy Solution.

And although the environmental triggers of seasonal allergies depend on several factors, research from around the globe points to the increasing role of climate change as a key driver.

"Rising overall temperatures, CO₂ levels, earlier springs, and summer temperatures that extend longer into the fall can increase pollen quantity and duration," explains Kara ­Fitzgerald, ND, IFMCP, whose ­Connecticut-based practice has seen an increase in ­allergy patients of all ages.

Avoiding environmental triggers is difficult, but there are measures you can take to regulate your immune response and decrease symptoms.

Remove Vulnerabilities

Seasonal pollen may not be the sole culprit behind symptoms, experts note. Food allergies and sensitivities can make pollen-allergy symptoms worse, and identifying and removing certain foods, even temporarily, may be helpful.

"Allergic responses can be exacerbated when the body is overloaded with triggers, and diet is an obvious place to start reducing that burden," says Fitzgerald. "Diet can have a profound effect on allergic responses."

For instance, cross-reactivity between food and pollen allergens occurs when your immune system mistakenly recognizes structurally similar proteins in both substances as a threat, leading to reactions.

In one study, researchers in northern Europe found that 70 percent of patients who were allergic to the birch pollen abundant in that region were also allergic to apples, celery, carrots, nuts, soybeans, or stone fruits - all of which contain proteins similar to birch pollen.

Comparably, people with a ragweed allergy are often sensitive to melons, bananas, citrus fruits, or tomatoes, Galland says.

"If you have already become allergic to something in the air, there may be foods you are eating that are similar enough to that allergen that eating them will increase your symptoms during allergy season," he says.

Galland advises his patients to consider avoiding vegetables and fruits that might aggravate symptoms during this time. "But through the rest of the year, you can build up your antioxidant status by eating unprocessed fruits and vegetables," he says. "In fact, eating those allergens out of season may make you less sensitive over time."

It's also worthwhile to explore food sensitivities or intolerances, says Minneapolis-based integrative nutritionist Jesse Haas, CNS, LN.

"If you're eating foods that trigger an inflammatory response, that can make it more challenging for your immune system to deal with seasonal allergies," says Haas, who often ­recommends seasonal-allergy patients try an elimination diet to identify potential food triggers.

Build Resilience

Beyond removing food triggers, experts recommend general eating patterns that ensure the body has the nutrients it needs for optimal function and resilience.

Haas advises eating a plant-based, anti-inflammatory, whole-foods diet. "This means our meals are balanced - so we're getting protein, fat, and fiber at each meal," she says. "And we're eating lots of color, lots of fruits and vegetables."

A whole-foods approach also supports your gastro­intestinal tract, which houses 70 to 80 percent of your body's immune cells. "The gut is designed to combat allergy," Galland says. "If you treat your gut properly, you can diminish allergy."

Reach for foods that boost your resilience against seasonal allergies:

• Antioxidant plants:Eat plenty of dark leafy greens, broccoli, cauliflower,beets, bell peppers, garlic, and red onions, says Fitzgerald. She adds that many herbs and spices - including cinnamon, rosemary, and black pepper - are also high in antioxidant and anti-inflammatory compounds (Check out "How to Add More Fiber, Protein, and Antioxidants to Your Plate" for easy add-ons to get you more of the nutrients that matter.)

• Anti-inflammatory fats:Inflammation-tamping omega-3 fatty acids are found in flaxseed, chia seeds, and wild-caught salmon.

If you can, choose organic, wild, or grassfed animal proteins to reduce pesticide and synthetic-hormone exposure, advises Fitzgerald.

• Natural antihistamines: Citrus, apples, broccoli, fennel, cherries, red cabbage, and wild rice contain quercetin, which has antihistamine properties. Fitzgerald also recommends herbs like parsley, thyme, turmeric, ginger, chamomile, and holy basil. (See "Can Quercetin Relieve Your Seasonal Allergies?" for more.)

• Microbiome boosters: Onions, leeks, lentils, jicama, asparagus, and Jerusalem artichokes contain dietary fibers that stimulate the growth of beneficial gut bacteria, as do fermented foods, including sauerkraut, yogurt, kefir, miso, and kimchi.

Eating locally grown honey is a popular home remedy for building allergy immunity, but research has been unable to prove its efficacy. The plants most responsible for seasonal allergies are pollinated by wind, not bees. Honey in tea does feel good on a sore throat, though.

Manage Symptoms

If you use seasonal allergy medications, targeted nutritional supplements can offer additional support. They may even reduce or eliminate the need for medications.

• Vitamin Dsupports immune function, and many experts believe that most people have insufficient levels required for optimal health. "It's not that loading up on extra vitamin D is going to reverse the allergy, but low levels can aggravate allergy," says Galland, who recommends taking 1,000 to 2,000 IUs per day.

• Vitamin Ehas been shown to improve nasal symptoms in people with allergic rhinitis. Galland recommends 400 IUs of alpha-tocopherol for seasonal allergies, noting that another form of vitamin E, gamma-tocopherol, can aggravate asthma and decrease lung function.

• N-acetylcysteine (NAC)is an antioxidant that thins mucus and can reduce congestion in the lungs, says Haas. She prescribes 600 milligrams one to three times a day for patients new to NAC. For those prone to dry sinuses or a bloody nose, she suggests taking it every other day.

• Quercetin and luteolinare commonly used bioflavonoids that have anti-inflammatory, antioxidant, and antiallergic effects. They can be taken seasonally for antihistamine support, says Fitzgerald. Both have low bioavailability, however, so ask your practitioner for a recom­mended formula and optimal dosage. Consider starting them in advance of pollen season to prevent symptoms.

• Probiotics - in particular, strains of Lactobacillus paracasei- have been shown to alleviate symptoms of allergic rhinitis, says Galland, adding that any Lactobacillus-containing probiotic will likely be beneficial. He notes it may take a couple of months for probiotics to exert their antiallergic effects. (Learn more about the probiotics at "Everything You Need to Know About Probiotics.")

• Black cumin-seed oil, also known as Nigella sativa, has proved effective against allergic rhinitis in both human and animal studies. Participants in a ­recent study who took 250 mg with 2.5 mg piperine as a ­bioavailability enhancer twice a day for 15 days experienced significant reductions in nasal and eye symptoms compared with those who took a placebo. (Piperine is a bioactive compound found in black pepper.)

These interventions are generally safe to try alongside medications, experts say. "Symptom management is an important part of improving quality of life," says Haas, who notes that anything bringing relief from symptoms gives you space to focus on a broader resilience-building diet.

"However you get there is good," she says. "And doing so in a way that is reasonable and sustainable and works for you is important."

This article originally appeared as "Seasonal Allergies in the Climate Crisis" in the March/April 2026 issue of Experience Life.