- Gousto shares the top 10 foods to beat hayfever this summer
- Gousto launches Hayfever Helpers Recipe Hub
- UK searches for “hayfever relief” +226% MoM and +8% YoY
One of the worst hayfever seasons in recent memory is sweeping the UK as pollen counts soar again this week, and millions are struggling with sneezing fits, itchy eyes and blocked sinuses. With research from Gousto revealing UK searches for “hayfever relief” are surging, +226% in the past month, recipe box company Gousto has teamed up with in-house nutritionist Sarah Fancourt to reveal which foods could help (or hinder) your symptoms.
Dietary Defence: Foods with Natural Antihistamines
While antihistamines are a go-to for many, few realise that everyday food choices can impact how the body reacts to pollen.
“Your diet plays a bigger role in managing hayfever than most people think,” says Sarah Fancourt, Lead Nutritionist at Gousto. “Certain foods contain natural antihistamines, while others can actually make symptoms worse due to cross-reactivity with pollen proteins.”
Top Foods to Eat (Hayfever Helpers):
- Salmon & Mackerel: Rich in omega-3 fatty acids, which help reduce inflammation.
- Capers, Apples, Onions & Kale: High in quercetin, a natural antihistamine.
- Ginger, Turmeric & Garlic: Natural anti-inflammatories to calm sinuses.
- Local Honey: Anecdotally believed to help build tolerance to local pollen, though scientific evidence is limited.
Foods to Avoid (Pollen Cross-Reactives):
- Melons, Bananas & Cucumbers: Can trigger oral allergy syndrome in people sensitive to grass or ragweed pollen.
- Tomatoes, Oranges & Kiwis: Naturally acidic foods that may worsen throat irritation.
- Alcohol: Especially wine and beer, which contain histamines and sulphites that can worsen symptoms like congestion, headaches, and flushing.
Keen to help eliminate the uncomfortable symptoms of hayfever, Gousto’s resident nutritionist has teamed up with in-house recipe developers to launch the new Hayfever Helpers Recipe Hub — a curated collection of soothing, symptom-easing recipes packed with ingredients known to calm inflammation, support the immune system, and reduce histamine responses.
Sarah Fancourt continued: “At this time of year, I recommend going for recipes that are rich in ingredients like ginger, turmeric, leafy greens and omega-3 fats. Think turmeric-spiced lentil dhal, salmon and kale stir-fry, or ginger chicken noodle soup. These kinds of meals are warming, anti-inflammatory and full of nutrients that help calm histamine responses in the body. Stir-fries, soups and curries are particularly good go-tos because you can pack them with helpful herbs and spices like garlic, turmeric, and chilli, which may also help clear congestion.”
“And it’s not just about what you eat, it’s how it’s prepared too. If you’re allergic to certain pollen types, your body may also react to similar proteins in certain raw fruits and vegetables. Cooking these foods usually breaks down the proteins and removes the reaction, so baked apples or grilled courgette salads can be a safer choice. Swapping citrus-heavy dressings for creamy or herby alternatives can also help soothe irritated throats.”
So, whether you or your family members are suffering the effects of hayfever this summer, Gousto’s Hayfever Helpers Hub has everything you need to feel better.
Supporting Stats:
- UK searches for “hayfever relief” are up +8% YoY (Ahrefs, June 2025).
- Search volume went from 10,363 in June 2024 to 11,199 in June 2025.
- UK searches for “hayfever relief” are up +226% MoM (Ahrefs, June 2025).
- Search volume increased from 3435 in May to 11,199 in June 2025.
- 1 in 5 UK adults are affected by hayfever symptoms during peak pollen season (NHS).
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