If you suffer from seasonal allergies, you know how uncomfortable and disruptive sneezing can be. Itchy eyes, runny nose, and congestion can make it tough to focus on work, school, or anything else.

While medication can help alleviate symptoms, there are also certain foods that may help reduce sneezing and improve overall allergy health. Here are some surprising snacks for sneezers to consider:.

1. Yogurt

Yogurt is a great source of probiotics, which are healthy bacteria that live in your gut and help support your immune system.

Some research has suggested that probiotics may help reduce allergy symptoms, including sneezing, by balancing gut bacteria and reducing inflammation. Choose plain, unsweetened yogurt to limit added sugars, and consider topping it with fresh fruit or nuts for extra nutrients.

2. Pineapple

Pineapple contains an enzyme called bromelain that has anti-inflammatory properties and may help reduce congestion and nasal swelling. It also contains vitamin C, an antioxidant that supports immune health and may help fight off allergies.

Enjoy pineapple fresh or frozen, and consider adding it to smoothies, salads, or grilled dishes for a tropical twist.

3. Turmeric

Turmeric is a vibrant yellow spice that contains curcumin, a potent antioxidant and anti-inflammatory compound. Some studies have suggested that turmeric may help reduce allergic responses and improve respiratory health.

Consider adding turmeric to curries, soups, or roasted vegetables for a flavorful boost.

4. Ginger

Ginger is another spice with anti-inflammatory properties that may help reduce sneezing and other allergy symptoms. It also contains compounds called gingerols and shogaols that may help improve respiratory function and lower inflammation.

Enjoy ginger in tea, stir-fries, or baked goods for a zesty kick.

5. Oatmeal

Oatmeal is a comforting and nutritious breakfast option that may also help alleviate allergy symptoms. It contains a type of fiber called beta-glucan that has been shown to boost immune function and reduce inflammation.

Consider topping your oatmeal with fresh berries, nuts, or cinnamon for added flavor and nutrition.

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6. Almonds

Almonds are a rich source of vitamin E, an antioxidant that helps support immune health and may improve allergy symptoms. They are also a great source of protein and healthy fats, which can help keep you full and satisfied throughout the day.

Enjoy almonds as a snack or add them to salads, trail mix, or baked goods for a crunchy boost.

7. Quinoa

Quinoa is a nutritious and versatile grain that may help reduce inflammation and improve allergy health. It contains quercetin, a flavonoid that has antioxidant and anti-inflammatory properties.

Quinoa is also a good source of protein and fiber, which can help keep you nourished and energized. Enjoy quinoa in salads, stir-fries, or as a breakfast porridge topped with fruit and nuts.

8. Spinach

Spinach is a leafy green vegetable that is rich in vitamins and minerals, including vitamin C, vitamin E, and magnesium. It also contains a type of antioxidant called beta-carotene that may help reduce inflammation and improve immune function.

Enjoy spinach raw in salads, cooked in stir-fries, or blended into smoothies for a nutrient-packed boost.

9. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids, which have been shown to help reduce inflammation and improve allergy symptoms. It is also a good source of vitamin D, which supports immune health and bone strength.

Enjoy salmon grilled, baked, or smoked for a flavorful and nutritious meal.

10. Dark Chocolate

Dark chocolate is a delicious treat that may also help improve allergy health. It contains flavonoids, which are plant compounds that have antioxidant and anti-inflammatory properties.

Some research has suggested that dark chocolate may help reduce allergic responses and improve respiratory function. Enjoy dark chocolate in moderation as a dessert or snack.

While these snacks may help reduce sneezing and other allergy symptoms, it is important to remember that everyone’s bodies are different. If you have severe or persistent allergies, it is always best to consult with a healthcare professional.

In the meantime, try incorporating these surprising snacks for sneezers into your diet to see if they make a difference.