Tackle Fall Allergy Symptoms from Histamine with These Simple Natural Strategies

As the crisp air and vibrant leaves arrive, so do fall allergies. Let's be honest. For many of us, the inevitable sneezing, itchy eyes, and stuffy nose can make it a little more challenging to fully enjoy this beautiful season. Fall allergens like mold spores and pollen can trigger histamine reactions in the body, leaving you with symptoms like itchy eyes, sneezing, and congestion. But, with some simple, natural strategies, you can manage these symptoms and enjoy the season.

1. Understanding Histamine and Its Role in Allergies

Histamine is a natural compound involved in the immune response. When allergens like pollen or mold enter the body, histamine is released to help fight them off. However, when histamine levels become too high, it can lead to classic allergy symptoms such as runny nose, headaches, or skin irritation.

Some people have histamine intolerance, meaning their bodies struggle to break down histamine efficiently. If this sounds like you, you may notice that certain foods, drinks, or even the change in seasons can increase your symptoms. Understanding how your body processes histamine can be a key step in managing your fall allergies.

2. DAO Supplements for Histamine Breakdown

DAO, or diamine oxidase, is an enzyme that helps break down histamine in your gut. If your body doesn’t produce enough DAO, histamine can build up, leading to worsening allergy symptoms. DAO supplements can help support your body’s ability to process histamine more effectively.

These supplements work best when taken with meals that may contain high-histamine foods. While DAO supplements are not a cure, they can significantly reduce the symptoms of histamine intolerance, especially when combined with other natural strategies.

When to consider DAO supplements:

• If you notice your allergy symptoms worsen after eating foods like aged cheeses, cured meats, or fermented items.
• If your symptoms include not only respiratory issues but also digestive discomfort or headaches.

3. Natural Antihistamines: Vitamin C, Quercetin, and Rutin

Nature provides several powerful antihistamines that can reduce your symptoms without the side effects of synthetic medications.

• Vitamin C: This well-known immune booster also reduces histamine levels in the body. Foods like citrus fruits, bell peppers, and broccoli are excellent sources of vitamin C, but you can also consider taking a supplement during allergy season.

• Quercetin: Found in apples, onions, and berries, quercetin helps stabilize mast cells, preventing them from releasing histamine. Supplementing with quercetin or increasing your intake of quercetin-rich foods can help reduce inflammation and allergic reactions.

• Rutin: Often paired with quercetin, rutin is a flavonoid found in foods like buckwheat and asparagus. It helps support vascular health and acts as a natural antihistamine, working alongside quercetin to prevent histamine release.

Incorporating these natural antihistamines into your daily routine can support your body’s ability to manage allergens and reduce the intensity of your fall allergy symptoms.

4. Avoiding High-Histamine Foods

While fall allergens are unavoidable, you can control your diet to prevent excess histamine buildup. Many common foods are high in histamine and may worsen your symptoms if consumed regularly.

Some high-histamine foods to watch out for:

• Fermented foods: Sauerkraut, kimchi, and yogurt.
• Aged cheeses: The longer the cheese ages, the more histamine it contains.
• Cured meats: Salami, pepperoni, and other preserved meats.
• Alcohol: Particularly red wine and beer, both of which contain histamine and can impair your body’s ability to break it down.

Limiting your intake of these foods during peak allergy season can reduce the likelihood of triggering histamine-related symptoms.

5. Lifestyle Tips to Support Allergy Relief

In addition to dietary changes, small lifestyle adjustments can make a big difference in how your body handles histamine.

• Stay hydrated: Drinking plenty of water helps flush out excess histamine and keeps your system running smoothly.
• Manage stress: Stress can increase histamine release, so taking time to relax with activities like yoga, deep breathing, or meditation can help manage both stress and allergies.
• Control your environment: Reducing exposure to allergens like mold, dust mites, and pollen is essential. Use an air purifier, wash your bedding regularly, and keep windows closed on high-pollen days to minimize exposure.

Recommended Products for Fall Allergy Relief

Below are some of our favorite supplement brands that we’ve personally found helpful in managing histamine issues and supporting overall allergy relief.

Disclaimer: These are the supplements that we have found helpful in supporting our histamine issues, but they are not intended as medical advice. Always consult a healthcare professional before starting any new supplements, especially if you have underlying health conditions or are taking other medications.

NOTE: I (Jennifer) give full access to my pharmaceutical grade supplements recommendations via Fullscript which allows you to get a 20% discount. (You’ll have to insert your email to see the shop and recommendations - it’s how the system works). If you choose to order any supplements with my discount, I may receive a tiny commission depending on the product. I only recommend supplements and products I love. Thank you so much for the support.  

Managing fall allergies is about more than just avoiding allergens—it's also about supporting your body in handling histamine effectively. By using DAO supplements, incorporating natural antihistamines like vitamin C, quercetin, and rutin, and being mindful of high-histamine foods, you can reduce the impact of allergies and enjoy the season more comfortably.

Take Control of Your Fall Allergies

By supporting your body’s natural ability to process histamine and making simple dietary and lifestyle changes, you can manage your fall allergies and enjoy the season with fewer symptoms. Remember, it’s about finding what works best for your body, so take the time to care for yourself during this transition into fall. If you're ready for personalized guidance, schedule a free 15-minute phone consultation with Jennifer Klotz, MS, RD, LDN and see if you are good fit to work together to get you feeling good! 

Disclaimer: These are the supplements that we have found helpful in supporting our histamine issues, but they are not intended as medical advice. Always consult a healthcare professional before starting any new supplements, especially if you have underlying health conditions or are taking other medications.

Click here to schedule your free call with Jennifer today!