Sneeze season

6 natural allergy remedies, supported by science

Sniffle season is upon us.


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A heavy-duty antihistamine isn’t the only option for this year’s pollen explosion.

Here are 6 natural remedies that might help relieve your sniffles, pill-free.

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(Note: These are for seasonal allergies — not serious allergic reactions like anaphylaxis.)

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6. Butterbur

It’s also known as “pestilence wort,” “bog rhubarb,” and “devil's hat.”

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Never heard of it? You’re not alone.

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A 2002 study published in the journal International Immunopharmacology suggests this flowering plant is effective at relieving rhinitis, AKA hay fever.

5. Essential oils

Specifically frankincense, eucalyptus, and peppermint.

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A 2001 study found peppermint oil effective at relieving allergic rhinitis in rats.

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Meanwhile, frankincense and eucalyptus oils both contain compounds known to have anti-inflammatory effects.

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This suggests they may help with reactions linked to seasonal allergies, like swelling and blocked passages.

4. Nasal irrigation

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This one may seem obvious, but washing out the passageways helps.

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In a review of studies, hay-fever sufferers who irrigated cleared their mucus more effectively and took less medication compared than those who didn’t use nasal irrigation.


A 2015 systematic review of 23 studies suggests probiotics, particularly Lactobacillus, can decrease nasal symptoms.

Lactobacillus is found in fermented foods, yogurt, and supplements.

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Two grams of the green powder were actually more effective than Zyrtec in a 2020 controlled trial.

1. Honey?


1. Honey?

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This one is a maybe.

An idea persists that ingesting honey made from the same local flowers whose pollen plagues you may cure those allergies.

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While some studies on honey have shown impressive outcomes, a 2020 review of studies determined that the evidence is both promising and inconsistent.

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