Pollen count today: What is it? The best diet to keep your hay fever symptoms at bay

Pollen count is based on the number of pollen grains there are in a cubic metre of the air. When the pollen count is high or very high, this means there are more grains of pollen per cubic metre. When the pollen count is high, hay fever sufferers may suffer worse symptoms. The majority of the UK today will see a MEDIUM pollen count while London and Wales will see a HIGH level of pollen. Scotland will see a LOW level of pollen today. Here is the best diet to try to help and keep hay fever symptoms at bay. 


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Hay fever season is in full swing and symptoms include sneezing, itchy eyes and sometimes a sore throat. 

While sufferers should take their regular medication including antihistamines, eye drops and nasal sprays there are certain foods that can help alleviate hay fever symptoms. 

Histamine is a chemical that is both made by the body and found in foods that we eat. 

An excess of histamine can cause a wide range of symptoms, including sinus issues, watery eyes and sneezing.

Avoiding foods that are high in histamine is recommended and consuming foods that have anti-inflammatory properties is advised to help hay fever symptoms. 


Onions are packed full of quercetin, a natural antihistamine and anti-inflammatory, making them a perfect food to combat hay fever symptoms. 

It is advised to eat them while they are fresh, as they can lose most of their quercetin content after being stored for a while.

Oily fish

Oily fish like tuna, salmon and mackerel are all rich in omega three fatty acids, which has been proven to have anti-inflammatory properties. 

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It is recommended to have one to two portions of oily dish a week and this can help calm hay fever symptoms. 

However if you are vegetarian, sources like flax seeds, chia seeds and hemp seeds can be just as beneficial. 


According to Healthline, turmeric is well-known as an anti-inflammatory powerhouse for a good reason.

Turmeric contains anti-allergic and natural decongestant properties.


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Its active ingredient, curcumin, has been linked to reduce symptoms of many inflammation-driven conditions, and could help minimise the swelling and irritation caused by hay fever.


Garlic have decongestant properties which may help a blocked nose caused by a high pollen count. 

Allicin, present in crushed garlic, helps to thin the mucus blocking the nasal passages and it reduces the inflammation that’s contributing to the blocked airways.m


Apples are high in quercetin and the polyphenols they contain have been shown to help reduce sneezing in people who are allergic to not only pollen but dust too. 

It is recommended to have an apple a day which can provide your body with many benefits. 

Green tea

Green tea has potent antioxidants which helps to reduce inflammation and stabilise mast cells. 

A cup of green tea a day can help benefit those suffering with hay fever symptoms and you can make green tea by adding it to hot water.

As well as taking antihistamines, eye drops and nasal sprays, incorporating these foods into your diet as much as you can may help keep hay fever symptoms at bay.

When the pollen count is high or very high, it is also advised that you keep the windows shut to keep the pollen out as well as changing your clothes as soon as you get home and making sure your bed sheets are regularly washed to stop the spread of pollen around the home. 

You can check the accurate pollen count here: https://www.metoffice.gov.uk/weather/warnings-and-advice/seasonal-advice/pollen-forecast#?date=2020-06-11

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