Did you know that basic dietary changes can help you better control seasonal allergies? On your next trip to the store, don’t just stock up on tissues and lozenges. Follow our shopping list to stock up on foods that will help manage your seasonal allergies the natural way.

#1: Apples:

Keep the doctor away with this tasty fruit, which also contains a high concentration of quercetin (approximately 440mg/kg). This anti-inflammatory signals your body to stop producing histamine, the hormone that triggers your allergy symptoms. A natural antioxidant, quercetin also fights free radicals that cause cellular damage. Other good quercetin sources include onions, berries, cauliflower, and green tea.

#2: Hot tea:

Start each morning with a cup of hot tea. Peppermint tea, stinging nettle tea and elderflower tea all help reduce allergy symptoms. A drop of honey adds natural sweetness and helps soothe throat irritation. Chamomile tea also contains a high concentration (158mg/kg) of quercetin.

#3: Tomatoes:

This ripe, tasty summer favorite is packed with Vitamin C, which helps suppress inflammation. Other great Vitamin C sources include papaya, bell peppers, strawberries, broccoli, and pineapples.

#4: Turmeric:

Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory agent. While a natural source for turmeric is Indian curry, be sure to avoid any dairy-based curries. Dairy products are mucous forming, which thickens the mucus lining your nose and can exacerbate runny noses. Instead, add dried turmeric to stews, salad dressings, and soups.

#5: Leafy green vegetables:

Green vegetables like kale, spinach and other leafy greens are a great source of hesperidin and hesperetin. These two phytonutrients pack a serious health punch. They have antioxidant, anti-inflammatory, and anti-carcinogenic properties. They are natural anti-histamines that will help stop your body’s over-reaction to allergens.

While you’re shopping for groceries, you will want to avoid foods that can make your allergy symptoms worse. For approximately 25% of people who suffer from birch pollen allergies, their immune system confuses the protein structures in some fruits and vegetables with birch pollen. You know your immune system is having a reaction if you experience an itchy mouth or lips, swollen throat or lips, or feel a tingling sensation in your mouth.

If you have a birch pollen allergy, you may experience allergic symptoms to carrots, celery, hazelnuts, peaches, and pears. And while apples are a great source of quercetin, they may actually make your allergy symptoms worse if you are allergic to birch pollen or mugwort pollen. If you don’t experience these symptoms, then keep enjoy these fruits and vegetables! You’ll help fight back against allergy symptoms the natural way.