Looking for natural remedies for allergies? Chinese Medicine has the answers.

Are you fed up with constant sneezing, itchy eyes, drippy nose – and the brain fog and fatigue that goes with it? Ever wondered why the slightest sniff of pollen, dust or cat hair sets you off, while the person next to you is blissfully oblivious to any allergens? If yes, Chinese Medicine has a unique perspective on WHY this is happening – and offers natural remedies for allergies that treat both the symptom and the root.

I share this as both a clinician AND a former allergy “sufferer”. In the past, I spent days lying flat while my nose poured like a tap. and the mere sight of a cat would have me sneezing and wheezing. Since addressing the root cause, I can happily hang with cats, and go weeks without even thinking of reaching for a tissue. So, what’s the secret – what are these natural remedies for allergies?

Why do only some people get triggered by allergens?

Let’s start by taking a look at how Chinese Medicine views the symptoms common to hayfever, seasonal allergies and rhinitis. In our medicine, we are always asking “what is this symptom telling us’? What is calling out for attentionl? This is why our natural remedies for allergies go beyond simply suppressing the symptom (like drying out the nose, easing sneezes and calming the itch – though do this as well!). Instead, we consider WHY a certain individual may be experiencing these symptoms, and resolve it at the root.

So why do some people get hit hard, while others can frolic in a field of pollen and not feel anything?!

Through our lens, this is because the mucous membranes – the tissue lining the nose, eyes and throat – of affected individuals are more reactive, inflamed and “sticky” than those of non-affected individuals. Therefore, pollens and other irritants easily attach to and irritate the wet, sticky lining. In Chinese Medicine, we have a shorthand for tissues or body systems that are wet, sticky and inflamed: we call it “Damp”, or “Dampness”. Damp shows up in allergies, and also anywhere there is pain and irritation – like swollen joints, congestion and reflux, for example.

If Damp leads to congestion & inflammation, what leads to Damp?

Damp can arise from several causes, but the biggest contributing factor is diet – and not just WHAT we eat, but also HOW we eat it. When food is well-digested, it moves through our digestive tract appropriately and is eliminated regularly. But when digestion is weakened — when our “cooking fire” is low – foods don’t digest completely, and can start to ferment and stagnate along the way. Think of a sandwich left in a backpack over the school holidays – it’s not pretty! This same stagnation and decomposition can happen within us as well, leading to a backlog of waste, toxins and inflammation – all contributing to Damp. This is why caring for our digestion is at the foundation of natural remedies for allergies.

In Chinese Medicine, we take great care to nourish our digestion – our cooking fire – with warm, cooked foods and drinks. We choose foods that are close to Nature and easy to digest, and avoid heavy, greasy or sweet foods, and indigestible “non-foods” like seed oils, GMOs, processed foods, alcohol, preservatives, colours, and artificial additives. This can also include foods that are harder for YOU to digest, because we are all unique! This is why tuning in to your digestion really matters, and why it’s part of the toolkit of natural remedies for allergies. You can learn more about what works for you by observing what meals leave you feeling light and energised, and which ones leave you feeling sluggish.

Can certain foods and herbs work as natural remedies for allergies?

Absolutely! In Chinese Medicine, we use many common foods as therapy. It’s like giving yourself a tune-up or treatment with every meal (or drink). We understand that some foods can cause more Damp – they can generate more body fluids, mucus, phlegm, swelling, etc. – and others that can “dry out” tissues and systems. And this is why looking to our diet is the foundational step in applying natural remedies for allergies. If you’d like deeper guidance on this, I show you how to do this, simply and easily, in the Radiant Energy Reset.

Foods that generate Damp tend to be cold, raw (think smoothies, salads, açai bowls), dairy, sweet things (yes, even fruit is counted here) and any foods that are hard to digest, like processed foods, seed oils, preservatives, etc.

On the flip side, foods that can dry out Damp – and therefore calm inflammation and stickiness – are usually pungent or spicy in nature (think of how pepper, horseradish or ginger powder can make you sneeze – those fluids get cleared right out!). These foods are powerful natural remedies for allergies. We also include common spices like cinnamon, turmeric, ginger, pepper and sage.

What I love is that modern research tells us that all of these foods are great for immunity due to their various anti-oxidants and other compounds, which combat inflammation and oxidative damage. In Chinese Medicine, we acknowledge that they do the same – we just use different words to describe why. To my mind, it’s actually simpler! We don’t need to know what specific antioxidants to look for: we can just be guided by our taste buds and go for strong, pungent flavours.

How & when we eat matters too: simple tweaks that support relief

A diet that focuses on wholefoods – eating close to nature and minimally-processed – is a great foundation. Less additives means less toxins, and less work for the body to digest and eliminate, which in turn equals less Damp and less allergies. My recommendation for meals is to load up on vegetables, then add healthy carbs, clean protein and good fats – and lots of herbs and spices. I show you how to build a healthy nourish bowl here. Reducing Damp-causing foods, and dialling up the drying ones, will also be beneficial – and the benefits will compound over time. This is the foundation of natural remedies for allergies.

WHAT we choose to eat is important, but another key factor is HOW we eat and drink. In Chinese Medicine, this means warm, cooked meals and warm drinks. A guidelines I share with my patients is “everything warmer than your mouth” (yes, even water – see the TikTok trend taking the world by storm, more in my blog post and this feature too). I have seen this simple change resolve recurring seasonal allergies, rhinitis and hayfever – all without any additional therapies. This simple change really is that powerful!

And modern research is jumping on board. A recent study by the British Journal or Nutrition showed what we Chinese Medicine doctors have been teaching for a long time – hot food and drinks have serious health benefits for depression, anxiety, insomnia and gut health.

Why is caring for digestion one of the key natural remedies for allergies?

We know from other research that the state of our gut and our microbiome (the sum total of all the bacteria and micro-organisms that live in and on us, and help us out) plays a large role in seasonal allergies. And, cold food and drinks can limit the diversity and richness of this powerhouse. This is why nourishing our gut with warm, toasty food and drinks is a powerful way to create a flourishing microbiome, which supports our health in turn. Warm foods and drinks really are natural remedies for allergies!

We can further support digestion and our cooking fire by limiting liquids at meal times. This leaves our beautiful digestive enzymes and stomach acid undiluted, so that they can more completely digest our food, which means a happier microbiome ini turn.

Another great way to support digestive power, aid beneficial bacteria and ease inflammation is with naturally fermented foods, like sauerkraut, miso, kimchi, etc. By boosting digestion, these foods are also natural remedies for allergies. In my experience, my patients don’t need probiotic supplements, as eating the Chinese Medicine way naturally corrects -and improves! – the microbiome (whereas taking probiotics without tending to our digestion is like throwing seeds into unprepared soil and expecting them to magically sprout!)

Natural remedies for allergies in your kitchen

Onions are often celebrated for their ability to calm seasonal allergies – and they are pungent in flavour, and are rich in quercetin (which can ease histamine release). We can also add in foods like garlic, chilli, spring onion, chives, fennel, horseradish, wasabi (we may have some sneezing first!), Sichuan and other peppers to our meals, to boost their anti-inflammatory and decongestant benefits.

Check your spice rack & tea shelf for natural allergy relief!

Many herbs contain naturally-occurring anti-histamine and anti-inflammatory compounds – natural remedies for allergies. Again, the pungent flavour is the clue. Some powerful herb, spice and herbal tea options to look for are listed below (and this is by no means exhaustive – most pungent herbs and spices will act as natural remedies for allergies. Because we are unique, you can mix and match these natural remedies for allergies, and experiment with what works best for YOU!

Nettle: a natural antihistamine, eases itch and irritation

Chrysanthemum & chamomile: especially helpful if there is more dry itchiness rather than wet sinus. You can also apply these as a compress to the eyes for relief of itch and swelling.

Sage: an anti-inflammatory, clears mucus, dries Damp

Mint: a decongestant and natural antihistamine, can ease itching

Ginger: a powerful decongestant, and our top herb for drying Damp at the root

Turmeric: eases inflammation, promotes circulation; use together with black pepper for extra power

Cinnamon: eases inflammation, promotes circulation and clearing of fluids

Citrus peel: full of antioxidants (like quercetin) and Vitamin C: anti-inflammatory, decongestant and a natural antihistamine (choose organic / spray-free)

Bay leaf: ease itching, support respiratory health, ease mucus

Galangal: inhibits histamine release, eases inflammation and supports respiratory health (you can read more about it here)

Other honourable mentions as natural remedies for allergies, rich in anti-inflammatory, anti-oxidant and anti-histamine properties, are thyme (great for coughs), rosemary, basil, fennel and oregano. I also shared about this over at delish.

We love honey, but you may want to skip it if….

This one’s important! In Chinese Medicine, when we create herbal formulas as natural remedies for allergies, we remove any sweet ingredients when congestion or cough are present. This is because sweet flavours can generate more body fluids (which we might already feel like we are drowning in!). So, if you are very congested and wet, ease off on the honey and other sweeteners. They are great for a dry, hacking cough (they “moisturise” and calm it) but will add more fluids and Damp to an already congested system.

What if it’s not allergies, but a cold?

Have a look at this DIY herbal tea and acupressure hack.