Allergies can cause a variety of issues for a large number of people, especially with the coming of spring. Our first instinct is to use over-the-counter medicine with the aim of alleviating or eliminating every unpleasant symptom of allergies, but certain lifestyle changes can be much more effective in terms of benefits, not only for alleviating allergy symptoms but also for the overall health of our body. From reducing inflammation to boosting the immune system, there are a number of dietary choices that will significantly alleviate a runny nose, watery and irritated eyes, and a host of other symptoms, even if we can’t get rid of allergies completely.
When the intestines are unhealthy and their microbiome (collection of microorganisms in the intestines) is unbalanced, the entire body is at risk. This is because the digestive, immune, nervous, and endocrine systems communicate with each other, so when the intestines are not functioning properly, the processes of the other systems can be compromised. The microbiome plays an extremely important role in our immune system, so it is important to take care of it properly. Low microbiome diversity is closely linked to seasonal allergies, which develop when the immune system overreacts to allergens like plant pollen, resulting in symptoms like sneezing, itching, a runny nose, and irritated eyes. The allergic response is actually an inflammatory response that our body generates in order to fight against the supposed pathogen. This leads us to the conclusion that it is extremely important to take care of our intestinal health in order to strengthen our immune system and make this “fight” easier for the body.
Plant-based nutrition is a type of diet that can significantly contribute to the health of the gut microbiome, so it’s no surprise that flexitarianism is one of the fastest growing trends in the world in recent years. A plant-based diet provides more energy, better productivity and a sensation of ‘lightness’ after a meal, but you can notice a great effect on your body even without your diet being 100 percent plant-based. The first step is a reduced intake of animal protein, which can be replaced with other sources of protein such as nuts, beans, and peas. For example, we can replace classic burger patties with a plant-based alternative based on pea protein or combine it with whole grains, which are also an excellent source of protein, such as quinoa or chickpea pasta.
Allergy symptoms can also be alleviated by reducing the intake of dairy products and sugar. It is a well-known fact that these foods are highly inflammatory, and plant-based milks and plant-based products have additional advantages – they are easier to digest, do not cause bloating or create a feeling of heaviness in the stomach. There are also numerous spices that are naturally anti-inflammatory and that we could add to our diet, such as ginger, turmeric, black pepper, rosemary, and cinnamon. Also, the omega-3 fatty acids in flax and chia seeds can help boost our immune system, and eating fruits and vegetables (with an emphasis on green, leafy vegetables) will provide the body with the necessary vitamins and minerals and with the fibre needed for intestinal health and better digestion. A plant-based diet supports the gut microbiome, strengthens the immune system, and thus can relieve allergy symptoms.
