How to get hay fever relief in six natural ways – with one remedy working instantly

By Staff 6 Min Read

Hay fever is a pollen allergy which can bring on sneezing, a stuffy nose, watery eyes and an itchy throat. But before you reach for the medicine cabinet, an expert shares six natural remedies which could help you – with one having an immediate effect

Hay fever has a nasty habit of turning the great outdoors into a battleground of tissues and sneezes.

Allergic rhinitis – to use the proper name – is a pollen allergy which can bring on sneezing, a stuffy nose, watery eyes and an itchy throat. The condition usually starts when you’re a child or teenager, but many develop it later in life.

In the UK, the pesky problem typically strikes during the spring and summer months when pollen levels are at their highest, with common culprits including both grass and tree pollen. Many hay fever sufferers rely on antihistamines and other medications, but Mother Nature has a few things in her arsenal that can help you. Here, food and flavour expert Matt Webster from Seasoned Pioneers lists the top six ingredients you should be cooking with this hay fever season if you’re looking for a natural remedy.


Rosemary is a classic herb in English cooking, it’s easily accessible, and thankfully, it can also relieve hay fever symptoms. It’s known for helping relieve asthma symptoms because of the rosmarinic acid found in it. This acid, which has both anti-inflammatory and antioxidant effects, is what makes it the perfect hay fever remedy.

Olive Oil

Olive oil is an amazing natural ingredient that can be conveniently used to relieve hay fever symptoms. Olive oil reduces inflammation in the body and blocks the release of histamines, providing relief from allergy symptoms. Rather than heating the oil for cooking, consume it at room temperature for best effects.

Wasabi powder

This is a foolproof way to clear your sinuses. While this isn’t a permanent solution, it will have immediate effects. Wasabi has a long history of cultivation and has been used in Japanese cuisine for centuries. It’s been found to have a number of health benefits, including anti-inflammatory and antibacterial properties. It’s also high in vitamin C and antioxidants. When eaten fresh it can be slightly too intense for many palates, so try cooking with wasabi powder instead, simply mix with water to form a paste and add to your dish.


Eating anti-inflammatory foods, such as fresh berries, can help with allergies. And, the good news is, you can pretty much use any berry of your liking. So next time you’re doing a weekly shop it’ll be a good idea to add them to your shopping basket.


Honey is another brilliant natural remedy, often used for sore throats and colds. Similarly, honey can help with hay fever allergies too. Locally sourced honey is also known to have an even stronger effect. Natural or raw honey is also a preferable choice rather than a processed product to help build up a tolerance to pollen.


The active ingredient in turmeric, curcumin, has been linked to reduced symptoms of many inflammation-driven diseases and could help minimise the swelling and irritation caused by hay fever. Turmeric has been used for a long time in traditional medicines thanks to these properties. Add easily to curries, fried rice, and lentils and enjoy the many benefits of this powerful spice.

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