Natural health
Natural allergy remedies
Understanding the immune system's role in allergies — and what you can do to support it naturally.
An allergy develops when the immune system becomes hypersensitive to substances such as foods or pollen. Instead of ignoring these often harmless substances, the immune system mistakenly treats them as dangerous, triggering an unnecessary inflammatory reaction.
Factors such as the balance of bacteria in the body (the microbiome), alongside genetics, nutrition, and the kinds of environmental exposures a person has early in life, all play a role. Together, these can influence how the immune system develops and determine tolerance to foreign substances.
Most common symptoms and their causes
| Symptom | Associated causes |
|---|---|
| Sneezing, Watery Eyes, Runny Nose and Nasal Congestion | Seasonal and Chronic Allergies |
| Wheezing | Asthma · Chronic Allergies · Food Allergies |
| Cough | Asthma · Chronic Allergies · Seasonal Allergies |
| Stomach Pain | Food Allergies · Coeliac Disease · Other Gluten Related Disorders |
| Itchy Throat | Seasonal Allergies · Chronic Allergies · Food Allergies |
| Itchy Skin, Hives | Food and Drug Allergies · Allergies to Hornet, Bee and Wasp Stings · Seasonal Allergies |
Nutrient recommendations
Many of the nutrients below work by influencing histamine — either by blocking its release, supporting the enzymes that break it down, or reducing the inflammation it triggers. The DAO enzyme is dependent on vitamins B6 and B12, iron, copper, magnesium, zinc and vitamin C.
Reishi
A mushroom with anti-inflammatory action and has effects similar to those of hydrocortisone (but without its side effects). It contains triterpenes, which have antihistamine, antioxidant and anti-inflammatory properties and activity against allergic rhinitis. It inhibits the secretion of histamine by mast cells and prostaglandins (COX-2) with an anti-inflammatory action.
Quercetin
Can reduce inflammation and high levels of histamine release. It has a natural affinity with the lungs and can reduce bronchial constriction in asthma attacks.
Nettle
Blocks the activity of histamine and prevents the release of other damaging pro-inflammatory cytokines which are involved in inflammation and allergy progression.
Bromelain
Has anti-inflammatory and immune balancing properties. Taken away from food it can help to reduce the symptoms of chronic sinusitis.
Vitamin C
A powerful antioxidant and anti-inflammatory which can support with histamine detoxification.
Magnesium
Reduces bronchial reactivity and can dilate airways to reduce constriction. It helps to minimise the stress response, a known trigger and driver of allergies by detoxifying adrenaline and noradrenaline out of the body. Magnesium is also a cofactor involved in the production of the Diamine Oxide, an enzyme which resides in your gut and mops up excess histamine.
Pre and probiotics
Support a balanced microbiome which in turn can promote a balanced immune response.
Spirulina
Has been shown to reduce the symptoms of allergic rhinitis, probably through the inhibition of histamine.
Propolis
Numerous studies have demonstrated the therapeutic effects of propolis extracts against allergic inflammation, asthma, allergic rhinitis, atopic dermatitis, and food allergy; this is attributed to their inhibitory effects on the release of histamines.
Vitamin D
Is involved in regulating and modulating immune function. Research has shown an association between lower vitamin D serum levels, and allergies, in atopic dermatitis and asthma.
Diamine Oxidase (DAO)
A certain amount of histamine is required for proper physiological function; however, some people have a condition called histamine intolerance in which they produce excess histamine and/or have a deficiency in diamine oxidase (DAO), the enzyme that breaks it down. When this occurs, histamine is absorbed and transported to various sites of the body, exacerbating allergic symptoms.
The DAO enzyme is dependent on vitamins B6 and B12, iron, copper, magnesium, zinc and vitamin C.
A multi vitamin
Containing active folate (methylfolate), B12 (methylcobalamin) and B6 (P5P) can support with methylation and therefore histamine degradation.
Lifestyle changes to support with immunity
- Reduce exposure to environmental triggers; this could include cat dander, pollen, dust mites, hay and mould/fungus.
- Support skin barrier function; poor skin integrity can drive conditions like eczema and can be caused by a compromised skin microbiome. Synthetic beauty and cleaning products can exacerbate this.
- Stress management; stress can cause inflammation and deplete certain nutrients which help to get rid of histamine from the body. Magnesium and B vitamins are particularly important.
- Improve sleep; sleep is a golden opportunity to rest and repair. The sleep hormone, melatonin has profound anti-inflammatory and antioxidant capabilities and can help to strengthen and modulate the immune system.
-
Reduce toxic burden; high exposure to toxins can lead to inflammation and immune dysfunction. Find ways to reduce your overall exposure to environmental toxins:
- reduce pesticide and mercury exposure
- wash bedlinen regularly to reduce dust mite exposure
- check for mould using a home testing kit
- use a water filter
- use natural skin care and cleaning products
- keep to a regular sleep wake cycle
- increase daytime light exposure
- decrease evening blue light exposure
- quit smoking
- reduce alcohol and caffeine
- choose organic food wherever possible — check out 'Dirty dozen, clean 15' list
- try dry skin brushing to release toxins from the skin, the largest detoxification organ in the body
Dietary recommendations
- Remove allergenic foods wherever possible; if you suspect certain foods may be triggering symptoms, consider reducing common allergens such as wheat, dairy, eggs or soy and monitoring how you feel. For diagnosed allergies or severe symptoms, speak with a healthcare professional. Reduce histamine rich foods such as cured meat and aged cheese and fermented foods. (Some people who are sensitive to histamine may find that aged or fermented foods trigger symptoms, although these foods are beneficial for many people.) Include plenty of fruit and veg, fresh fish and meat in your diet.
- Support the gut barrier; inflammation can lead to intestinal permeability which in turn can lead to an unregulated immune response. Support digestion with digestive enzymes and HCL stomach acid to ensure good protein digestion.
- Support the microbiome; the right kind of gut bacteria is essential for an appropriate immune response. Gut bacteria has been shown to modulate the immune system and reduce allergic responses. Increasing your intake of prebiotic fibre will increase gut bacteria diversity and lead to improved barrier function.
- Eat the rainbow; make sure your diet is full of plants from across the spectrum of colours. Different coloured fruit and vegetables contain different phytonutrients and nutrients that can help to modulate the immune system. In particular increase your intake of foods rich in B vitamins, Zinc, vitamin C and Quercetin which can help to reduce histamine in the body.
- Reduce inflammation; minimise pro inflammatory foods such as processed foods, gluten containing grains, dairy, sugar, artificial sweeteners and alcohol. Replace with a whole food diet rich in plant based foods, omega 3 oils and nuts and seeds, all of which are anti-inflammatory and protective against immune dysfunction.
Frequently asked questions
What causes an allergy to develop?
An allergy develops when the immune system becomes hypersensitive to substances such as foods or pollen. Instead of ignoring these often harmless substances, the immune system mistakenly treats them as dangerous, triggering an unnecessary inflammatory reaction. Factors such as the balance of bacteria in the body (the microbiome), alongside genetics, nutrition, and the kinds of environmental exposures a person has early in life, all play a role.
What is histamine intolerance?
Some people have a condition called histamine intolerance in which they produce excess histamine and/or have a deficiency in diamine oxidase (DAO), the enzyme that breaks it down. When this occurs, histamine is absorbed and transported to various sites of the body, exacerbating allergic symptoms. The DAO enzyme is dependent on vitamins B6 and B12, iron, copper, magnesium, zinc and vitamin C.
Can stress make allergies worse?
Yes. Stress can cause inflammation and deplete certain nutrients which help to get rid of histamine from the body. Magnesium and B vitamins are particularly important in this context.
Does gut health affect allergies?
Pre and probiotics support a balanced microbiome which in turn can promote a balanced immune response. The right kind of gut bacteria is essential for an appropriate immune response — gut bacteria has been shown to modulate the immune system and reduce allergic responses. Increasing your intake of prebiotic fibre will increase gut bacteria diversity and lead to improved barrier function.
Are fermented foods helpful or harmful for allergies?
This depends on the individual. Some people who are sensitive to histamine may find that aged or fermented foods trigger symptoms, although these foods are beneficial for many people. If you suspect histamine intolerance, speak with a healthcare professional.
Should I consult a GP before trying natural remedies?
If you have a health condition or are taking medication it's important to consult your GP before taking supplements. For diagnosed allergies or severe symptoms, always speak with a healthcare professional.
References
- Cingi, C., Conk-Dalay, M., Cakli, H. et al. The effects of spirulina on allergic rhinitis. Eur Arch Otorhinolaryngol 265, 1219–1223 (2008). https://doi.org/10.1007/s00405-008-0642-8
- https://www.frontiersin.org/articles/10.3389/fphar.2021.785371/full
- https://www.jacionline.org/article/S0091-6749(12)03562-2/fulltext
- https://www.ingentaconnect.com/content/ben/iad/2014/00000008/00000002/art00003
- https://www.mycologyresearch.com/articles/view/28
- https://blog.cytoplan.co.uk/hay-fever-the-link-with-stress-sleep-nutrient-deficiencies/#takeaways
