18 million Brits suffer from hay fever, and close to three million people have to take time off work due to allergies, not to mention the drowsiness side effects caused by antihistamines. 

Despite the cold weather, hay fever season is creeping in, and it’s not here to play around.

If you’ve been suffering already this year, just know you’re not the only one.

Here, Food and Flavour expert, Matt Webster from Seasoned Pioneers, lists the top six ingredients you should be cooking with this hay fever season if you’re looking for a natural remedy to allergies.


Rosemary is a classic herb in English cooking, it’s easily accessible, and thankfully, it can also relieve hay fever symptoms. It’s known for helping relieve asthma symptoms because of the rosmarinic acid found in it. This acid, which has both anti-inflammatory and antioxidant effects, is what makes it the perfect hay fever remedy. 

Olive Oil

Olive oil is an amazing natural ingredient that can be conveniently used to relieve hay fever symptoms. Olive oil reduces inflammation in the body and blocks the release of histamines, providing relief from allergy symptoms. Rather than heating the oil for cooking, consume it at room temperature for the best effects.

Wasabi powder

This is a foolproof way to clear your sinuses. While this isn’t a permanent solution, it will have immediate effects. Wasabi has a long history of cultivation and has been used in Japanese cuisine for centuries.

It’s been found to have several health benefits, including anti-inflammatory and antibacterial properties. It’s also high in vitamin C and antioxidants. When eaten fresh it can be slightly too intense for most Brits’ palates, so try cooking with wasabi powder instead, mix it with water to form a paste and add it to your dish.


Eating anti-inflammatory foods, such as fresh berries, can help with allergies. And, the good news is, you can use any berry you like. So next time you’re doing a weekly shop it’ll be a good idea to add them to your shopping basket. 

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Honey is another brilliant natural remedy, often used for sore throats and colds. Similarly, honey can help with hay fever allergies too. Locally sourced honey is also known to have an even stronger effect. Natural or raw honey is also preferable rather than a processed product to help build up a tolerance to pollen. 


The active ingredient in turmeric, curcumin, has been linked to reduced symptoms of many inflammation-driven diseases and could help minimise the swelling and irritation caused by hay fever. Thanks to these properties, Turmeric has long been used in traditional medicines. Add easily to curries, fried rice, and lentils and enjoy the many benefits of this powerful spice.