Allergy Season Nutrition Tips From Your Local Registered Dietitian

Allergy Season Nutrition Tips From Your Local Registered Dietitian

cenczi from Pixabay“>
Image by cenczi from Pixabay

Lisa De Beer, Muskoka Registered Dietitian
Lisa De Beer, Muskoka Registered Dietitian at Your Independent Grocer. Photo courtesy of Lisa De Beer

Guest column on allergy season offered by Lisa De Beer, Muskoka Registered Dietitian at Your Independent Grocer

The final two years have been anxious to say the least, and now, allergy season is right here. Unfortunately for allergy victims, stress can have an effect on signs. According to research, stress can worsen allergy flare ups as a result of stress hormones can ramp up the already exaggerated immune system response. Fortunately, adjustments to your food regimen, together with over-the-counter allergy drugs, may help to maintain some allergy signs at bay so you’ll be able to benefit from the outdoor this season.

One means diet may help combat allergic reactions is by sustaining an anti-inflammatory food regimen. Not solely is together with extra nutritional vitamins, minerals, and different vitamins in our food regimen nice for our total well being, nevertheless it additionally helps maintain our immune system’s response robust towards allergens.

Here are a few of the allergy-fighting vitamins and meals I’d advocate for allergy victims:

Omega-3 fatty acids – Need assist easing stuffiness? Omega-3s are wholesome fat that assist to spice up your immune system and preserve your total well being. Foods, like salmon, mackerel, sardines, flaxseeds, hemp hearts and chia seeds, are good sources of omega-3 fats and may help to decrease irritation and nasal swelling.

Probiotics – If you’re scuffling with persistent allergy signs, probiotics will be the most precious addition to your food regimen. Probiotics are “wholesome micro organism” for our intestine. In addition to serving to preserve intestine well being, probiotics play an necessary function in regulating our immune system. They can present each anti-inflammatory and anti-allergic results. Try incorporating extra probiotic meals like kefir, sauerkraut, kimchi and yogurt into your food regimen.

Vitamin C wealthy meals – As an antioxidant, vitamin C helps to counteract the physique’s inflammatory response to an allergic response. Vitamin C may assist to cut back widespread signs like sneezing, runny nostril and congestion as a result of it acts as a pure antihistamine. Great sources of vitamin C embody citrus fruits, bell peppers, kiwis, strawberries and broccoli.

Incorporating extra allergy-fighting vitamins and meals into your food regimen may help you handle allergy signs. Over-the-counter medicine may present long-lasting allergy symptom aid. Speak to your native pharmacist to search out the most suitable choice in your signs.

As your native Muskoka In-Store Registered Dietitian, I’m right here to help you in reaching your diet objectives. Whether you’re searching for diet recommendation, or assist making wholesome meals selections within the grocery aisles, I’m right here to assist. To be taught extra concerning the providers I provide, or to e book an appointment with me, go to Looking ahead to seeing you within the retailer quickly!

Hope you take pleasure in this dip with a wide range of vibrant uncooked veggies this summer season season.

Lemon Chive Yogurt Dip


  • 1 cup (250 mL) PC® 0% M.F. Plain Greek Yogurt
  • 1 tbsp (15 mL) Finely chopped contemporary chives
  • 1 tbsp (15 mL) Finely grated lemon rind (roughly the rind of 1 lemon)
  • 1 tbsp (15 mL) Fresh lemon juice
  • 1 Clove garlic, finely grated
  • 1/8 tsp (0.5 mL) Freshly floor black pepper


In a bowl, whisk collectively yogurt, chives, lemon rind and juice, garlic, and pepper till clean. Serve with freshly lower greens.

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