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You can’t cure your nasal allergies with a special diet. But what you eat can make a difference in how you feel. Some foods can make symptoms better, and some can make them worse.

Foods That Help

Fish. Some studies show that omega-3 fatty acids -- found in salmon, tuna, and other fish -- might lower your chances of getting allergies in the first place. So, could they help if you already have allergies? While some early evidence is promising, it's too soon to say, says Clifford W. Bassett, MD, an allergist at the NYU School of Medicine.

Fruits and vegetables. One Spanish study showed that kids with allergic asthma who ate lots of tomatoes, eggplant, cucumber, green beans, and zucchini had fewer symptoms than kids who didn't. Fruits and veggies high in vitamins C and E -- such as spinach, broccoli, and tomatoes -- might also ease swelling in your airways.

Hot drinks and soup. These fluids can warm up your stomach and your airways. That helps thin mucus in your lungs, making it easier to cough up.

Mediterranean diet. Nuts, healthy oils, fresh fruits and vegetables, fish, and even red wine are good for your heart, and maybe your airways, too. One study showed that this diet helped control severe asthma symptoms. Another showed that pregnant women who ate this way were less likely to have kids with allergies or asthma.

Yogurt. You might not think that your digestive tract has much to do with your runny nose. While there is conflicting evidence, some experts say that having healthy "good" bacteria or probiotics in your intestines might help allergy symptoms such as runny nose and congestion. One study showed that allergic kids who drank milk enriched with probiotics had fewer reactions to pollen. And yogurt is a good natural source of probiotics. Buy a brand that has live cultures in it.

Foods to Avoid

Raw fruits and vegetables. Some pollens have proteins that are very similar to those in everyday fruits and vegetables, and your body can mistake the two. If you're allergic to ragweed, for example, you might also have symptoms after eating cantaloupe or watermelon.

seasonal allergy map tool