You know that feeling when spring rolls in—everything’s blooming, the sun’s out, and your nose is a full-on faucet? Yeah. I’ve been there too. For years, I chalked it up to “just allergies” and reached for whatever over-the-counter fix I could find. But those quick fixes often left me feeling foggy, jittery, or dried out like a raisin in the desert.
Eventually, I started asking: What did people do before allergy meds were a thing? Turns out, nature’s had our backs all along.
Let’s talk about some of the best natural remedies for allergies—the kind that support your body instead of just masking symptoms.
Start with Your Gut: The Allergy Connection
Believe it or not, gut health and allergies are besties. If your digestion’s out of whack, your immune system can go haywire—overreacting to pollen, dust, or your neighbor’s cat like it’s facing a full-blown invasion.
Focus on whole foods, minimize sugar and processed junk, and consider adding fermented foods like sauerkraut or kefir. I also like using herbal bitters to support digestion before meals (your liver and lymph will thank you).
Herbs That Help with Allergies Naturally
Some herbs are like your body’s calm, collected friend during allergy season—soothing inflammation, calming histamines, and supporting detox. These are my go-to’s:
1. Nettle (Urtica dioica)
This herb is a rockstar for natural histamine balance. I like it as a tea or tincture during allergy season. Think of it like nature’s version of an antihistamine—without the brain fog.
2. Eyebright (Euphrasia)
No surprise here—it’s amazing for itchy, watery eyes and sinus support. It’s especially helpful when allergies hit your face hardest.
3. Elderflower
Gentle and floral, this herb helps dry up mucus and soothe irritated tissues. I love blending it with nettle and peppermint for a powerful allergy tea.
4. Mullein (Verbascum)
Great for respiratory support. Mullein helps open the lungs, calm coughing, and ease chest tightness. It’s like a soft blanket for your airways.
5. Goldenrod (Solidago)
Often mistaken as the cause of allergies (spoiler alert: it’s not), goldenrod actually helps relieve them—especially runny noses and congestion. I like it in tincture form for easy dosing.
Your Lymphatic System Needs Some Love
If your lymph’s sluggish, your body has a harder time clearing out allergens and inflammation. Gentle herbs like cleavers, red root, and burdock can support lymph flow and drainage. Add in dry brushing or rebounding (I wrote a post on rebounding benefits here) and you’ve got yourself a lymph-moving combo that helps you feel less puffy and congested.
Local Honey (Yes, Really)
Raw, local honey can help desensitize your body to regional pollen over time. Start with a small amount daily before allergy season ramps up. Just make sure it’s the real deal—unfiltered and from bees in your area.
Quercetin: The Natural Antihistamine
Found in foods like apples, onions, and capers (yes, capers), quercetin is a plant compound that helps stabilize mast cells—those overdramatic cells that release histamine and cause allergy symptoms. You can also find it in supplement form, often paired with bromelain (from pineapple) to boost absorption.
Herbal Tea Blend for Allergy Season
Here’s a simple tea I make when my sinuses start acting up:
Allergy Soothing Tea Recipe
- 1 part dried nettle
- 1 part dried elderflower
- 1 part dried peppermint
- ½ part dried eyebright
- Optional: a pinch of licorice root (soothing + sweet)
Steep 1–2 tsp per cup of boiling water for 10–15 minutes. Strain and sip 2–3 times a day during allergy season.
Detox Your Environment
Sometimes, it’s not just the pollen—it’s the buildup of toxins and irritants around us. Swap synthetic air fresheners and cleaners for essential oils like eucalyptus, lemon, and tea tree. Open your windows (when pollen levels are low), get a good air purifier, and don’t forget to vacuum with a HEPA filter if you’ve got pets.
Don’t Forget to Hydrate
I know, I know—everyone says this. But seriously, staying hydrated helps thin mucus, flush histamines, and keep your system moving. Add a pinch of sea salt or a squeeze of lemon to your water for better absorption and a little mineral boost.
Listen to Your Body (Always)
Allergies are your body trying to get your attention. Supporting it holistically means looking beyond symptoms and into patterns—stress, sleep, diet, seasonal changes, even emotions. Keep a little journal if you need to. Sometimes, the clearest answers come from tuning in.
Ready for Personalized Help?
If you’re tired of allergy meds that leave you groggy or chasing symptoms year after year, I’d love to help you get to the root. My herbal consultations are all about personalized, holistic care that supports your unique body—not a one-size-fits-all fix.
Click here to book a consultation with me and let’s make a plan that actually works for you.
