Pollen allergy: what foods to favor and avoid?

Pollen allergy, also called pollinosis, corresponds, like all allergies, to a disruption of the immune system.

In the physiological state, our immune system detects foreign bodies (viruses, bacteria, etc.), produces specialized molecules (antibodies, immune cells) to recognize and destroy them. In the event of an allergy, the immune system is disrupted, we speak of a loss of tolerance towards basically harmless substances: allergens. In the context of pollen allergy, the antigen (the allergenic pollen grain) comes into contact with igE type antibodies (type E immunoglobulins). The latter circulate freely in the body, particularly in the lungs, skin and digestive tract where they are associated with immune cells. At the first contact with pollen, IgE identifies the allergen; there is no allergic reaction; on the second contact they are activated. The associated immune cell (polynuclear cells, mast cells, etc.) then releases chemical mediators responsible for the allergic reaction : histamine in particular but also cytokines and prostaglandins for example.

As pollens enter the respiratory tract, in allergic people this generally results in irritation and tingling in the nose, of the repeated sneezing, a nasal congestion, a clear, fluid nasal discharge (allergic rhinitis). Sometimes the conditions can be more severe in the bronchi (asthma), eyes (allergic conjunctivitis) or even the skin (eczema, hives).

Please note that there are many risk factors. Like all allergies, genetic predispositions and environmental factors such as pollution, global warming, the proliferation of medications and hygiene products and changing diets could contribute to the increase in the prevalence of pollen allergies. .

To relieve pollen allergy, there are curative treatments, notably antihistamines, and preventive treatments such as desensitization. The latter consists of exposing the body to the allergen, gradually and controlled by an allergist.

Our diet also has its role to play since certain foods are natural antihistamines and/or anti-inflammatories and antioxidants and help support the immune system. We are talking here about omega-3, probiotics and fermented foods, vitamins E and C, quercetin or even certain spices and pollen itself.  

Conversely, foods are naturally rich in histamine or promote the release of it in the body. This is the case for certain species of fish, foods treated by fermentation, salting, smoking, wine or even certain peppers and spices. It is therefore important to identify them to avoid them during the pollination period.

Studies describe the benefit of omega-3 in the context of bronchial inflammation due to pollen allergy and asthma in particular. THE omega-3 are anti-inflammatories, they seem to reduce allergic symptoms such as inflammation of the respiratory tract. In Europe today, our fatty acid intakes are unbalanced: we consume too much pro-inflammatory omega-6 compared to anti-inflammatory omega-3. The ideal ratio is 4 omega-6 to 1 omega-3, but currently it is estimated at 20 to 1 on average... So, in addition to promote the consumption of omega-3, it is important to favor foods with a balanced w6/w3 ratio. Here is something to deepen the subject on pro-inflammatory omega-6/anti-inflammatory omega-3 ratio.

We recommend you :

• generally speaking, vary all sources of omega-3 and favor foods with a balanced w6/w3 ratio.

• to take curesfish oil at a rate of one tablespoon per day for 3 months. These oils have an ideal w6/w3 ratio and are made directly from available fatty acids.

• to consume vegetal oils rich in omega-3 and/or with a good w6/w3 ratio. LPerilla oil, particularly rich in w3 can be consumed at a rate of one teaspoon per day or incorporated into the daily diet as a seasoning. Other oils are interesting likelinseed oil, Hemp oil, Chia oil. Rapeseed, Olive, Sunflower and Grape Seed oils are rich in omega-9. The latter disrupts the metabolism of omega-6, so they are also beneficial in cases of pollen allergy.

• to incorporate a handful per day of seeds and nuts, or about 15 grams, to your diet. These include walnuts, pumpkin seeds, flax seeds, hemp seeds, chia seeds, just like their oils.

• to consume at least one oily fish per week. We are thinking here of sardines, mackerel, herring, anchovies, salmon which are naturally rich in omega-3.

• to encourage the purchase of Bleu-Blanc-Cœur products when possible. Blue-white-heart is a label that you can find on many mass-market products. This often concerns eggs, milk or meats. This certifies that plants rich in omega-3, such as rapeseed, alfalfa and linseed, have been reintroduced into the diet of certain livestock. Namely, chickens whose diet has been enriched with sources of omega-3 produce eggs which contain on average fifteen times more omega-3 than a standard egg.

Among the avenues explored to limit the symptoms of pollen allergy, we find the benefit of probiotics on inflammation. Probiotics are live microorganisms which, when ingested in sufficient quantities, exert positive effects on health, beyond traditional nutritional effects (WHO). To put it simply, they are found in all fermented foods. The mechanisms of action are not yet well understood. It would seem that these “good” bacteria, by modulating the immune system present in the intestinal microbiota, would make it possible to better react to allergens. American researchers have carried out a review of 23 clinical studies (conducted in humans) on the subject: out of 23 studies analyzed, 17 reported a significant improvement in symptoms and quality of life in people suffering from allergic rhinitis with probiotics. . Some foods are rich in natural probiotics, this is the case for fermented foods, dairy products, soy derivatives and even certain vegetables.

We recommend you :

• Regular consumption of at least one fermented food per day: dairy products (fermented milk, cheese, dairy products), lacto-fermented vegetables, sauerkraut, fermented tea (kombucha), fermented fruit juice (fruit kefir), miso, tempeh, kimchi, brewer's yeast, soy, etc.

• Consume these fermented foods in combination with prebiotics to potentiate their effects, for example asparagus, artichokes, garlic, onions, carob or even chicory.

Note that cooked cheeses (Comté, Beaufort, Emmental) and sourdough breads are cooked. Heat kills probiotics. Although these are excellent products for health, from a strictly “probiotic intake” point of view, these foods are less interesting.

There vitamin E, or tocopherol, is undoubtedly the most antioxidant vitamin that it is to this day. A study on the latter and seasonal allergic rhinitis shows a reduction of allergic nasal symptoms in patients on regular drug treatment. Vitamin E has already shown its benefit in cases of asthma or skin allergies; further studies are necessary in the context of pollen allergy, but it seems to be a valuable supplement for prevention.

We recommend you :

• to include thewheat germ oil in your daily seasonings, it is the vegetable oil richest in vitamin E provided that it is virgin and well preserved away from light, oxygen and heat. A table spoon (15 g) of this vegetable oil provides 22 mg of vitamin E, in comparison 15 g of oilseeds contain on average 2.4 mg.

• other vegetable oils rich in vitamin E, such as those of Sunflower, Avocado or Almond. However, we advise you to vary their intake with oils rich in omega-3.

• add Sunflower seeds and Almonds to your daily snacks and dishes: a handful per day is a good ration.

• to couple these foods with foods rich in vitamin C, the latter promotes the regeneration of tocopherol.

There vitamin C also found under the name ascorbic acid or L-ascorbic acid, is particularly recognized for its anti-oxidant and immunomodulating properties. It appears useful in mobilizing certain immune cells to block histamine secretion. Some studies show the benefit of supplementing with 2 g per day of vitamin C on allergic bronchial symptoms in particular. Vitamin C also has the regenerative capacity of vitamin E.

We recommend you :

• a cure of Camu-camu powder orAcerola powder, at a rate of 1 g per day, or half a teaspoon per day.

• to consume at least 5 fruits and vegetables per day, in particular guava, blackcurrant, yellow and red peppers or even broccoli which are richest in vitamin C. 50 to 100 g of these fruits and vegetables, or a single serving , are enough to cover your recommended daily intake.

• to add fresh aromatic herbs to your dishes, parsley (even dry), thyme, cayenne pepper are the richest.

• to favor local, seasonal, fresh products because vitamin C is the vitamin most sensitive to heat in particular.

Quercetin is a flavonoid, an antioxidant pigment from various plants such as onions. It gives its color to plants and is one of the most active flavonoids whose therapeutic effects are studied. In addition to its anti-oxidant properties, various studies show that it is also anti-inflammatory and anti-histamine. It appears to prevent allergic symptoms in cases of rhinitis, eye irritation and the risk of asthma. In addition, studies in vitro and on animals revealed the inhibition of histamine and cytokine production in the presence of quercetin. However, clinical studies on humans are still necessary.

Where can you mainly find quercetin?

Onions (20 mg/100 g) and unpeeled apple (4 mg/100 g) are major sources of quercetin. Capers and lovage are the richest but their use is less frequent (180 mg/100 g). Quercetin is also found in red wine, chili peppers, tea, red fruits such as cranberries, redcurrants, cherries and even blueberries.

Studies carried out on mice have shown the benefit of two spices and their active ingredients, Ginger/6-gingerol and Turmeric/curcumin on allergic symptoms and asthma. These preliminary studies show an immunomodulation action; these active ingredients seem to inhibit or even suppress the action of inflammatory mediators (histamine and other cytokines) responsible for the appearance of allergic symptoms. Additional studies deserve to be carried out but preventive consumption of these spices in infusion or added to your favorite dishes regularly can prove beneficial. 

As surprising as it may seem, the pollen could be effective in fighting allergies. Studies carried out on dry extracts of pollen grains or birch pollen honey reveal an anti-oxidant and anti-inflammatory activity explained by their composition in particular polyphenols and flavonoids. Patients using birch pollen honey for prevention saw their allergic symptoms due to pollen significantly reduce compared to people taking allopathic treatment. However, these studies deserve further investigation.

L’histamine is a biogenic amine, naturally present in the body, produced by enzymatic decarboxylation (fermentation) from the amino acid histidine. It is a biochemical mediator of the immune system, stored in mast cells, essential for the proper functioning of the body at low doses. Has too much high dose, she may be deleterious, it is involved in the allergic reaction to pollen in particular. Note, however, that the body knows how to get rid of excess histamine; it is broken down by an enzyme called diamine oxidase (DAO). It is when this enzyme is deficient that histamine intolerance can occur.

Numerous studies have looked into the subject and highlight the benefits of a diet low in histamine. Histamine is found in many foods naturally; their ingestion can therefore be more or less well tolerated depending on the quantity ingested and the subject's allergic background. Histamine is formed naturally in foods depending on their free L-histidine content and the presence of microorganisms capable of synthesizing histidine decarboxylase. This is the case for the following foods, so it is recommended to limit them as much as possible in the event of a pollen allergy.

In addition to foods rich in histamine, some are also composed of its precursor histidine and others promote the release of histamine, they should be avoided:

THE Foods rich in capsaicin should be avoided. This is'an active ingredient present in large quantities in chili peppers red peppers, sweet, hot and very hot peppers as well as various foods of the Capsicum genus (cayenne pepper, bell peppers, paprika, etc.). In fact, this component is the cause of the heat and burning sensations that we feel in the mouth after ingestion, and even of crying. Since these symptoms are similar to allergies, avoiding them is not a bad idea if you have a pollen allergy. Please note that capsaicin is also present in certain aromatic plants and spices such as thyme, cinnamon or even coriander, to a lesser extent.

Cross allergy is a reaction to a given substance while the subject is sensitized to another chemically related substance. Although pollen and food may seem quite distant at first glance, work has studied the link between allergy to birch and apple pollen for example.

It appears that IgE antibodies recognize epitopes (part of an allergen molecule that interacts with IgE) common to birch and apple pollen proteins. In this specific case, it is Bet v 1, a major birch pollen allergen that is involved. Other plant species are also affected, in addition to the apple tree, we find the cherry tree, celery, carrots, walnuts and even soya. About 70% of people allergic to birch pollen may experience symptoms after eating these foods. Other minor allergens from birch and other species are also described: birch and apricot, almond, peach, hazelnut; grasses and wheat flour, melon, orange, tomato; ragweed and banana, melon, watermelon, etc.

These cross allergies are not to be confused with a single food allergy: all foods are capable of triggering a food allergy but the main ones identified are cow's milk (allergy to proteins and not to lactose), chicken eggs, peanuts, seafood or even kiwi.

• Several essential oils naturally relieve pollen allergies. They are recognized for their anti-histamine, soothing, anti-inflammatory and spasmodic properties. Annual Tansy, Tarragon, Fine Lavender or Lemon Eucalyptus can be of great help in case of allergic attack. They can be used cutaneously, alone or in synergy, diluted in a Nigella or Perilla vegetable oil.

• If the allergy is persistent over several weeks, promote cures of bud macerates. Blackcurrant bud macerate is sufficient in itself for its anti-inflammatory and anti-histamine properties. If necessary, it can be combined with Birch or Rosemary bud macerates to detoxify the body and support the immune system; those of Viburnum and Hornbeam will be useful in cases of respiratory spasms and associated asthma.

• As gentler methods to adopt on a daily basis, you can opt for blackcurrant infusions or add chamomile hydrosol to your daily bottle.

In order to limit pollen allergy, simple actions can be adopted on a daily basis:

• it is recommended to wash your hair every evening to remove pollen particles and not deposit them on your pillow.

• In addition, ventilate your home preferably early in the morning or late in the evening when there are fewer pollens in the air. Prefer rainy days, pollen remains stuck to surfaces with humidity, and avoid ventilating in windy weather. Stick to around ten minutes of ventilation per day.

• remember to change the bedding, clean your carpet and dust more frequently during pollen season.

• limit outdoor activities, particularly those that overexpose you to pollen: gardening, mowing the lawn, sports activities, etc. If necessary, wear protective glasses and a mask at the start or end of the day.

• avoid drying laundry outdoors, it could retain pollen particles.

• certain products and substances can be allergenic or irritating, they can aggravate your symptoms: household chemicals, DIY products such as paint, solvents, etc., interior perfumes, tobacco, etc. Better to limit them as much as possible.

In case of pollen allergy, it is in contact with so-called allergenic pollens until allergic symptoms appear. Contrary to what one might believe, not all pollens are allergenic. THE allergenic potential allows you to determine the ability of a plant (trees and herbaceous plants) to cause allergy symptoms. It depends on the composition of the pollen, these grains must contain substances (proteins or glycoproteins) recognized as immunologically harmful for a given individual. In addition, the allergenic potential depends on other criteria: the production of pollen (where and when), their mode of emission and the volume of emission in particular. Namely that anemophilous plants spread their pollen grains thanks to the wind, while entomophilous plants require the intervention of an insect to ensure their fertilization by transferring the pollen from the male flower to the female flower. Allergenic pollens are therefore more widely emitted by anemophilous plants. They thus come into contact more easily with the respiratory mucous membranes.

As such, it is the National Aerobiology Surveillance Network (RNSA) which studies the content of the air in biological particles (pollens and molds) which can have an impact on the allergic risk for the population. The data is updated regularly, classified by department and type of pollen.. The main thing to remember is that in spring, it is the pollens of trees (birch, hornbeam, ash, cypress, etc.) which are most often involved. As summer approaches, it is herbaceous plants including grasses that take over until October (ragweed, mugwort, Poaceae, parietaria, plantain, reeds, etc.). For those affected, the allergy can unfortunately be present throughout the year.

Not to be confused, the allergenic potential and the allergenic risk. The allergenic potential is determined by the characteristics of the pollen in question as seen above. The allergic risk is, for its part, conditioned by exposure to pollen, directly linked to the quantity of pollen in the air.