Best Diet Plan For Respiratory and Nasal Allergies

You are not alone suffering from nasal and respiratory allergies. These allergies are common and affect millions worldwide. 

Nasal allergies are Rhinitis, Sinusitis, and Nasal Polyps, whereas respiratory allergies are Bronchitis, Asthma, and Chronic Obstructive Pulmonary Disease (COPD).

Modern science says multiple allergens, environmental pollutants, infections, and poor immunity are the triggers for various nasal and respiratory allergies.

As per Ayurveda, you get a nasal or respiratory allergy due to an imbalance of Vata and Kapha dosha. This dosha leads to obstruction (srotorodha) in body channels, impaired digestion (mandagni), and accumulation of Ama (toxins) in the body.

Whether you follow Ayurveda or conventional medicine, diet plays an important role in the prevention, management, and long-term control of symptoms. Let’s discuss that in detail. 

Ayurvedic Dietary Guide for Nasal and Respiratory Allergies

In Ayurveda, food is one of the three pillars of life, known as Tryoupstambha. 

There is a saying by Vaidya Jeevana:

Pathye Sati Gadaarthasaya Kimoushada Nishevanaih |

Pathye Asati Gadaarthasaya Kimoushadha Nishevanaiih ||

If you follow a wholesome diet and regimen, then you don’t need medicine, and if you don’t follow a wholesome diet and regimen, then also there’s no use of medicine.

In simple words, your diet is the foundation of your health, whereas medicine is the support. Without the foundation, the support is not useful at all.

So, following dos and don’ts, i.e, Pathya and Apathya, are very important for the proper treatment of diseases. Pathya means a wholesome diet allowed as per the Ayurveda. Apathya means Meals or lifestyle to be avoided.

As per Ayurvedic classical literature, respiratory and nasal allergies are mainly correlated with Pranavaha Strotas Vyadhi (Respiratory Channel Obstruction). Some allergies that affect the respiratory system are called Shwasa Roga, and some allergies that disturb the Nasal area, which are called Nasa Roga.

Let’s start with Pathya and Apathya for Shwas Roga.

1. Pathya & Apathya for a Patient with Respiratory Allergy (Shwasa Roga)

#1. Pathya for Respirator Allergy (Shwasa Roga)

Pathya Apathya Vinirnya, Shwasa Roga, by “Brahmanand Tripathi”, 138-142

विरेचन स्वेदन धूमपानपानप्रच्छर्दनानि स्वप्नं दिवा च।

पुराणा: शाष्ठिरकतशालिककुलथगोधूमयवाः प्रशस्ताः ||

शशाहिभुक्तिर्तिलवदक्षुकादयो धन्वमृगगवाजाः |

पुरातनं सपिरजाप्रसूतं पयो घृतं चापि सुरा मधूनि ||

निदिग्धिका  वास्तुकतण्डुलीयं जीवन्तिकामूलकपोतिकाश्च |

पटोलवाताकुसुमोपपथ्या जम्बीरवृक्ष्यीफलमातुलुङ्गम् ||

द्राक्षा त्रुटि पौष्करमुष्णवारि कटुत्रयं गोजलं च मूत्रम्।

अत्रानि पानानि च भेषजानि कफानिलस्थानि च यानि यानि॥१४१॥

वक्षः प्रदेशादपि पार्श्वयुग्मे करस्थयोर्मध्येऽपि ध्योष्णं।

प्रदीप्तलोहन च कण्ठकूपे दाहोऽपि च श्वासिन पथ्यवर्गः ||

विरेचन, स्वेदन कर्म, धूमपान, वमन, दिन में सोना, पुराने सांठी धान्य, लाल शाली धान्य, कुलथी, गेहूँ, जो आदि हितकर हैं। प्राणियों में खरगोश, मृग, तीतर, लवा, मुर्गी, शुक आदि जंगली देश के निवासी पशु- पक्षियों के मांसाहार हितकर होते हैं।

पुराना घी, बकरी का दूध, घी, मधु, मधु, कटेरी, बृहत्, चौलाई, जीवन्ती, कोलमूल, मूली, पौड़ी का शाक, परवल, बैंगन, लहसुन, हरड़, जम्बीरी नींबू, कुंदुरु, बिजोरा नींबू, मुनक्का, छत्रा, इलायची, पोष्कमूल, गुनगुना जल, सोंठ, मिर्च, पीपल, गिलोय तथा जो जो कफ एवं वातदोष के नाशक अन्न (आहार), पान (पेय) तथा औषध द्रव्य हों, उनका सेवन करें।

In Shwasa Roga (respiratory disorders), Ayurveda recommends you to get certain therapies and foods that help balance Kapha+Vata dosha and strengthen the lungs.

• Virechan (therapeutic purgation), Swedana (sudation therapy), Dhoomapana (medicated smoking), and Vaman (emesis) clears excess Kapha and toxins from your body.
• You should consume wholesome grains like old rice varieties like Santhi and red Shali, along with Kulthi (horse gram), wheat, and barley.
• Eating meat of forest animals is beneficial. These animals and birds are rabbit, deer, partridge (teetar), Lavaa (a small bird), hen, and parrot.
• Old ghee (aged clarified butter), goat’s milk, fresh milk, and honey (Madhu) support your respiratory health.
• Add bitter and light vegetables in your diet such as Kantakari, Brihat, Amaranth (Chaulai), Jivanti, lotus root (Kolamool), radish (Mooli), leafy greens (Paudi), pointed gourd (Parval), brinjal (Baingan), and garlic (Lahsun).
• Kapha pacifier herbs such as Haritaki (Harad), lemon (Jambhiri Nimbu), citron lime (Bijora Nimbu), dried grapes (Munakka), mushroom (Chhatrak), cardamom (Elaichi), and nourishing roots (Poshkamool) 
• Dry ginger (Sonth), black pepper (Maricha), long pepper (Pippali), and Guduchi (Giloy) not only aid digestion but also reduce phlegm and strengthen immunity.
• Lukewarm water (Sakoshana Jala)

#2. Apathya for Shwasa Roga (Respiratory Issues)

Pathya Apathya Vinirnya, Shwasa Roga, by “Brahmanand Tripathi”, 143- 145

मूत्रोद्धारच्छर्दितृट्कासरोधो नस्यं बस्तिर्दन्तकाष्ठं श्रमश्च |

अध्वाभारो षैत्यं सूर्यातपा विषमाभोजिनो ग्राह्यश्च विदाहिः ||

आनूपानामामिषं तैलभुक्तिर्निशाव्रतं च श्लेष्मकराणि माषाः ||

रक्तस्रावः पूर्ववातानुपानं मेषाश्विद्रुग्धमोषाढिघोषं च दुग्धम् ||

मस्त्याश्च कन्दाः सर्पिषः शीतपानं रुक्षं शान्तं गुरु चाप्यशस्यं ||

मूत्र तथा मल, डकार, वमन, तृष्णा (प्यास) और खाँसी के वेगों को रोकना, नस्य तथा बस्ति प्रयोग, दातून, किसी प्रकार के परिश्रम का अधिकता होना, अधिक मार्ग में चलना, अधिक बोझ का उठाना, नासिका एवं मुख में धूल का जाना, सूर्य की किरणों का अधिक सेवन।

कफजनक पदार्थों का खाना, मैथुन, दिवास्वप्नकारक पदार्थों का सेवन, आनूपदेश में निवास करने वाले पशु-पक्षियों के मांस का सेवन, तेल में पकाये, भूने गये पदार्थों का खाना, लोभिया, कफकारक पदार्थ, उडद, रक्तस्राव, पूर्ववेग हवा का सेवन।

भोजन करने के बाद अधिक जल द्रव्यों को पीना, भेड़ों के दूध, घी का सेवन, दूषित जल को पीना, सभी प्रकार की मछलियाँ, आलू आदि कंदों का सेवन, सरसों, रूक्ष, शीत तथा गुरु (देर में पचने वाले) अन्न (आहार), पान (पेय पदार्थ) श्वास रोग में अपथ्य (अहितकर) होते हैं ॥

In simple words, you should follow the regimen discussed below to cure your allergy. 

1. Lifestyle habits to avoid:

• Suppressing natural urges like urination, defecation, coughing, belching, or vomiting.
• Avoid overexertion, long-distance travel, lifting heavy weights, or excessive walking.
• Using nasya (nasal drops) or basti (medicated enema) improperly.
• Brushing with harsh datun sticks.
• Staying in dusty, smoky environments or overexposure to sunlight.
• Sexual activity or day sleeping (divaswapna).
  

2. Foods to avoid:

• Eating heavy-to-digest, oily, fried, deep-fried, or stale food. 
• Kapha-promoting foods like urad dal, curd, and meat of animals or birds living in marshy areas (anupa desha).
• All types of fish, sheep’s milk or ghee, potatoes, and mustard.
• Drinking excess liquids immediately after meals.
• Overeating or eating out of addiction without hunger.
• Don’t drink contaminated water.

2. Pathya & Apathya for a Patient with Nasal Allergy 

#1. Pathya for Nasa Roga (Nasal Allergy)

Pathya Apathya Vinirnya, Naasa Roga, by “Brahmanand Tripathi”, 457- 460

स्थितिनिर्वातनिलये प्रागतोष्णोदकधारणम् |

स्थितिनिर्वातनिलये प्रागतोष्णोदकधारणम् |

गण्डूषो लंघनं नस्यं धूम छर्दि सिरावयधम ||

कटु चूर्णम घ्राण रंध्र निक्षिप्यांत प्रवेशनम् ||

स्वेदः स्नेहः शिरोऽभ्यङ्गः पुराणं यव शाल्य: |

कुलत्थमुद्गयुक्तोऽन्नं ग्राम्य जांगलजा रसा||

वार्तारकुम कुलकम शिग्रुम कर्कोटेम बालमूलकम्॥

लशूनं दधि तप्ताम्भु वारुणीं च कटू त्र्यं |

कटु अम्ल लवणं स्निग्ध उष्ण लघु च भोजनम

नासारोगे पिनसश्च सेव्यं यथा मलम ||

स्थिर वात-रहित स्थान, भारी पगड़ी धारण करना, गण्डूष, लंघन, नस्य, धूम पान, वमन, शिरावेध, कटु द्रव्य के चूर्ण को नासा के छिद्र में डालकर सांस द्वारा ऊपर को खींचना|

स्वेदना, स्नेहना, शिरोभाग में अभ्यंग, पुराने जौ, शैली धान्य, बैंगन, परवल, सहजन की फलियां, खेखसा, कोमल मूली, लहसुन, दही, गरम पानी, वारुणी मद्य, कटु तरय (सौंठ, मारीच, पीपली), कटु, अम्ल, लवण, रस युक्त द्रव्य, स्निग्ध स्नेह में पकाये हुए पदार्थ, उष्ण, लघु भोजन, पीनस आदिनासा रोगों में दोषानुसार ये द्रव्य पथ्य होते है |

You should adopt a Pathya (wholesome) lifestyle and dietary practices to balance your Doshas and heal the nasal allergies. 

1. Lifestyle practices you should perform:

• Living in a stable, wind-free environment and covering the head (traditionally with a turban or cap). 
• Therapeutic measures like gargling (Gandusha), fasting (Langhana), nasal therapy (Nasya), herbal smoking (Dhoomapana), emesis (Vamana), and even bloodletting from the head region (Shiravedha) are recommended. 
• Inhaling fine powders of pungent herbs through the nostrils, followed by sudation (Swedana), oleation (Snehana).
• Getting a head massage with medicated oils brings significant relief in nasa roga.
  

2. Diet to consume daily:

• Eat barley and shali rice.
• Vegetables include brinjal, pointed gourd, drumstick pods, tender radish, and garlic.
• Use of curd, warm water, and fermented beverages like Varuni is also beneficial.
• Incorporate pungent spices such as dry ginger (Shunthi), black pepper (Maricha), and long pepper (Pippali)
• Add foods with pungent, sour, and salty tastes. 

3. General diet advice:

• You should eat meals prepared in unctuous fats (Snigdha), warm, and light to digest. Because they balance your  Doshas and give you relief from nasal and respiratory allergies.

#2. Apathya for Nasa Roga

Pathya Apathya Vinirnya, Shwasa Roga, by “Brahmanand Tripathi”, 461

विरुद्धं दिवा स्वप्नोऽभिष्यन्दीनि गुरूणि च |

स्नानं क्रोधः शुक्रमूत्रवातवेगान् शुचं द्रवम् ||

भूषण्यापि यत्नेन नासारोगी परित्यजेत् ||

सयोग विरुद्ध पदार्थों का सेवन, दिन में सोना, अभिष्यन्दकारक तथा गुरु पदार्थों का सेवन, शिरःस्नान, क्रोध, शोक, मल, मूत्र, अपानवायु के वेगों को रोकना, शोक, द्रव, द्रव्यों का अधिक सेवन, भूमि पर सोना, नासारोगों में इन अपथ्यों का सेवन कभी न करें |

If you are suffering from nasal disorders, you should strictly avoid below mentioned foods and habits.

• Never indulge in incompatible (Viruddha) food combinations like milk with fish.
• Sleeping during the day
• Consuming heavy and oily food
• Suppressing natural urges (semen, urine, stool, flatus), 
• Excessive grief

Along with the above diet and lifestyle, excessive liquid intake, sleeping on the floor, head bath or wearing ornaments may aggravate symptoms.

Ayurvedic wholesome and unwholesome (Pathya and Apathya) for various nasal and respiratory allergies

Category	Pathya (Wholesome)	Apathya (Unwholesome)
Lifestyle (Vihara)	Living in a well-ventilated, clean environment, early rising and regular routine, Gentle exercise and pranayama, Abhyanga (oil massage), Swedana (steam therapy), Nasya (nasal medication), Use of warm water, Rest without excessive sleep	Living in dusty, smoky, or closed rooms, Exposure to cold, wind, pollution, Daytime sleeping, suppressing natural urges (urine, stool, & sneeze), Anger, fear, & grief, Sleeping on the floor, Excessive speaking, and shouting
Food (Aahara)	Light and easily digestible food, Warm and freshly cooked food, Barley (Yava), Green gram (Moong), Horsegram (Kulattha), Old rice, Jowar (Sorghum), Millets, Goat’s milk, Cow’s milk (in moderation), Clarified butter (ghee), Thin gruels (Yavagu), Warm water for drinking	Heavy, oily, cold, stale, or fermented food, New grains, wheat products in excess, Excessive dairy (curd, paneer), Fried foods and junk foods, Sweets, sugar, jaggery in excess, Sour, salty, and spicy food in excess
Vegetables and Pulses	Cooked vegetables in light ghee, Pungent herbs, Garlic, Ginger, Black pepper, long pepper (Pippali), Hing (asafoetida)	Cauliflower, potato, brinjal (eggplant), Excess pulses like Rajma, chole, Raw vegetables, Cold salads
Drinks	Warm water, Herbal teas (with dry ginger, tulsi), Cow or goat milk (if tolerated), Ghee with warm milk	Cold water or refrigerated drinks, Curd (especially at night), Buttermilk with salt- Excess coffee, soft drinks, alcohol
Substances to Avoid	–	Viruddha Ahara (incompatible food combinations), Excessive use of madhura rasa (too much sweet taste), Wearing wet clothes, Cold baths or exposure to cold water- Use of perfumes and strong smells, Sleeping immediately after meals

Modern Diet for Nasal and Respiratory Allergies

A modern diet consists of an anti-inflammatory, low-histamine, and digestion-friendly diet that helps you improve your immunity, reduce inflammation, and support the healing of nasal and respiratory allergies.

1. What is an Anti-Inflammatory Diet?

An anti-inflammatory diet contains food that minimizes your chances of having inflammation. Anti-inflammatory foods lower flare-ups of respiratory and nasal allergies. 

This diet is rich in antioxidants and helps you cope with external factors like stress, smoking, and dust, which increase the free radicals in your body.

Aim of an anti-inflammatory diet

In an anti-inflammatory diet, focus is made on foods that reduce systemic inflammation, which is central to allergic reactions and chronic respiratory issues.

2. What’s Included in an Anti-inflammatory Diet?

Fruits & Vegetables that are rich in antioxidants like Vitamin C, E, and beta-carotene, add them to your diet. These are citrus fruits, berries, spinach, kale, broccoli, and bell peppers.

These nutrients help your body to combat oxidative stress and increase immunity against allergies..

Omega-3 Fatty Acids act as an anti-inflammatory fat that reduces airway inflammation and thus helps in nasal as well as respiratory allergies. Chia seeds, flaxseeds, walnuts, along with fatty fish such as Salmon and Sardines, are a great source of Omega-3 fatty acids.

Whole Grains: Replace refined carbs with whole grains to decrease inflammation. Those include whole wheat, oats, brown rice, and quinoa. 

Include nuts and seeds that provide healthy fats and vitamin E to the body, like sunflower seeds, flaxseeds, and walnuts.

Spices: Include various spices in your food that act as natural anti-inflammatories in your body, like ginger, garlic, and turmeric.

Green Tea: Green tea is best for immunomodulation as it is rich in polyphenols like EGCG that have strong antioxidant and anti-inflammatory properties.

3. What Foods to Avoid in an Anti-inflammatory Diet?

• Avoid refined sugar, trans fats, red meat, and processed food.
• Dairy products may increase mucus production. Avoid them if you find similar symptoms. 
• Avoid high-histamine foods like fermented foods, processed meat, smoked meat, cheese, tomato, spinach, and seafood as they can enhance allergic symptoms.

Sample Anti-inflammatory Diet for respiratory and nasal allergies

Time	Meal	Benefits
Morning	Start in the morning with lukewarm water with lemon and turmeric (Haridra) tea.	It acts as an anti-inflammatory kickstart for your day
Breakfast	Oats with various types of berries added, flaxseeds, and almond milk.	This breakfast is rich in antioxidants and omega-3s
Mid-morning	Apple and handfuls of nuts like almonds	Provides Vitamin C & vitamin E to the body
Lunch	Brown rice, pulses like green gram, or sauteed greens like spinach, and grilled salmon.	This lunch is full of omega-3, magnesium, antioxidants, etc.
Evening snack	Add green tea or fruit salad, which includes papaya, and kiwi to your diet.	Vitamin C and lots of antioxidants
Dinner	Chappati with vegetables or Quinoa with roasted vegetables and herbal soup added with ginger, garlic, and Tulsi.	It provides digestive and immune support
Before bed	Before bed, one can take warm turmeric (Haridra) with almond milk	This milk acts as an anti-inflammatory and soothes the respiratory tract.

4. Low-Histamine Diet

Histamines are key players in allergies as the body produces them when an allergen enters your body, triggering various symptoms like inflammation, swelling, and mucus formation.

Histamines also stimulate gastric acid in your body, which may cause gastrointestinal issues and ulcers in the stomach. They also act as a neurotransmitter in the brain, which regulates vasodilation (thickening of blood vessels), creating obstruction in the respiratory tract and causing trouble in Asthma and bronchitis. 

So, if you are suffering from nasal or respiratory allergies, you should take a low-histamine diet.

Principle of low histamine diet: Intake of a low histamine diet helps you control histamine overproduction, which can mimic or worsen allergic conditions.

What to include in a low histamine diet: Include freshly cooked meat, fish, fresh fruits, vegetables, gluten-free diet like rice and quinoa in your diet.

What to Avoid: Avoid fermented foods like cheese, vinegar, and wine. Along with aged cheese, smoked meats, spinach, eggplant (brinjal), tomatoes (naturally high in histamine), and leftover foods.

5. Plant-based Diet

A plant-based diet emphasizes whole, minimally processed plant foods and also limits or excludes animal products.

Types of Plant-Based Diets:

Type	Description
Vegan	No animal products at all means no meat, dairy, eggs, or honey, etc.
Vegetarian	No meat or fish, but includes dairy and/or eggs depending on the variation (lacto-vegetarian, ovo-vegetarian, or lacto-ovo vegetarian).
Flexitarian	Primarily a plant-based diet, but occasionally includes meat or animal products.
Whole Food Plant-Based (WFPB)	Focusing on whole, unprocessed plant foods excludes processed foods and animal products.

#1. What does a plant-based diet include?

Vegetables, fruits, whole grains like brown rice, oats, quinoa, legumes like beans, lentils, chickpeas, nuts and seeds, plant-based oils like olive oil, avocado oil, along with various herbs and spices such as cinnamon, ginger, and cumin.

#2. What is the use of limiting or excluding in a plant-based diet?

Limit or exclude consuming meat, any red or white, highly processed food like trans fats, white flour products, poultry, and fish from the plant-based diet.

Special Nutrients for patients with respiratory and nasal allergies.

Nutrient	Role	Sources
Vitamin C	Acts as a natural antihistamine and helps boost immunity.	Kiwi, citrus fruits, guava, bell peppers, etc.
Vitamin D	Acts as an immunomodulator for deficiencies linked to allergies.	Sunlight, mushrooms, fortified milk, etc.
Quercetin	They are natural bioflavonoids that stabilize mast cell production and thus reduce histamine release.	Apples, Onions, and berries
Magnesium	Acts as a bronchodilator and supports lung function in the body.	Nuts, leafy greens, and seeds
Zinc	Acts as an immunity booster.	Pumpkin seeds, legumes, and eggs
Probiotics	It helps in modulating gut and immune response.	Yogurt and fermented foods

6. Include a Rich Diet of Vitamin D

You may think that Vitamin D plays an important role only in bone metabolism and calcium homeostasis, but Vitamin D exhibits potent anti-inflammatory and immune-modulator effects, which are crucial in managing various nasal and respiratory allergic conditions.

Facts:

• A dominant Th2 immune response causes most allergies in our body, and vitamin D helps in reducing Th2 cytokines, which are responsible for the production of IgE and inflammation of eosinophilia (allergic reaction).
• Vitamin D helps in suppressing the overreaction of the immune system and thus helps in maintaining immune homeostasis.
• In multiple research studies, low Vitamin D increases the prevalence and severity of allergic rhinitis (running nose).
• Vitamin D enhances corticosteroid responsiveness, helps in managing asthma better by reducing airway inflammation, and improving lung function.
• In CRS (Chronic rhinosinusitis), especially with nasal polyps, Vitamin D helps in reducing IL-10 and IL-17, thus decreasing sinus inflammation and polyp formation.

The cause of Vitamin D deficiency

• Dietary restriction
• Living in a climate with lower temperatures or lower exposure to sunlight
• Genetic factors 

The daily recommended dosage of Vitamin D –

Age	Female	Male	Pregnancy	Lactation
12 months	400 IU (10 mcg)	400 IU(10 mcg)
13 years	600 IU (15 mcg)	600 IU (15 mcg)
14- 80 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)
19- 50 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)
51- 70 years	600 IU (15 mcg)	600 IU (15 mcg)
Above 70 years	600 IU (20 mcg)	600 IU (20 mcg)

Different countries and doctors recommend different dosages of vitamin D. This variation depends on observational studies, clinical implications, environment, and an individual’s health conditions. 

For example,

• The Endocrine Society recommends 1500- 2000 IU/ day for Adults, and 1000 IU/ day for children.
• The United Kingdom government recommends 400 IU for children of 4 years and above.

Dietary sources of Vitamin D

As you know, the main source of Vitamin D is sunlight, but you can get Vitamin D from various dietary sources as well. The main dietary sources of Vitamin D are:

• Egg Yolks
• Red meat
• Oily fish like salmon, mackerel, herring, and sardines
• Liver part in red meat
• Fortified foods like various breakfast portions of cereal and fat spreads
• Canned Tuna
• Mushrooms treated with UV light
• Soy, oat milk, almonds

Recent Research-Based Foods to Avoid Nasal and Respiratory Allergies

Though you learned about avoiding fermented food in the previous section, Recent studies have revealed that fermented foods may offer significant benefits in managing allergic conditions. 

Fermented foods like yogurt, buttermilk, pickled vegetables, fermented soy products, kefir, miso, tempeh, kimchi, sauerkraut, and kombucha are rich in probiotics, which help modulate the gut microbiota, which plays a major role in immune system regulation. 

You get a healthy gut flora, which supports the development of regulatory T cells, enhances mucosal immunity, and reduces inflammatory cytokines associated with allergic responses in our body. 

You eventually improve immune tolerance and reduce hypersensitivity in your body, essential in conditions such as allergic rhinitis, sinusitis, and asthma.

Moreover, studies have proven that certain probiotic strains found in fermented foods lower the serum IgE levels in your body and inhibit the histamine release from mast cells. 

So you can use fermented foods to reduce allergy severity, promote nasal and respiratory health. But you may take caution if suffering from histamine intolerance or consult your doctor before consuming.

Weekly Diet Plan for Nasal and Respiratory Allergies

1. Monday

Time	Diet
Morning	Take cinnamon and honey with lukewarm water, or cumin and ginger with lukewarm water
Breakfast	Red rice (Rakta Shali) dosa with mint-coriander chutney or broken wheat porridge (Dalia) with vegetables
Mid-morning	Fruits like an apple or a kiwi, along with pumpkin seeds or flax seeds
Lunch	Millet pulao with peas, along with spinach and masoor dal, or eat Amarnath Atta Chapathi with bottle guard curry and Kulthi Dal.
Evening Snack	Roasted almonds with puffed rice or a herbal drink made of lemon, tulsi, or ginger
Dinner	Roasted sweet potatoes or vegetable stew with Jeera rice or quinoa with steamed broccoli
Bedtime	Decoction of a group of herbs like Dashamoola with Mulethi or Mulethi with turmeric milk

2. Tuesday

Time	Diet
Morning	Tulsi-infused warm water, or consume fenugreek (Methi) water (Soak fenugreek in water at night)
Breakfast	Bajra and methi paratha with jaggery water, or foxtail (Makhana) Millet Upma made with curry leaves
Mid-morning	Fruits like guava, along with sunflower seeds or 1- 2 dates with coconut water
Lunch	Whole wheat roti along with Tur Dal and Tinda Sabji, or Brown rice with Moong Dal and beetroot sabzi
Evening Snack	Herbal Kadha or decoction made of Vasa, Mulethi and Tulsi or Tulsi Tea with roasted chana
Dinner	Moong Dal Cheela with bottle gourd and Chutney or Buckwheat khichdi (Porridge), along with carrot vegetable added with turmeric and jeera (cumin seeds)
Bedtime	Vasa Kwath with honey or consume warm spiced milk with added cardamom (Elaychi)

3. Wednesday 

Time	Diet
Morning	Shunthi with lemon and honey water, or Trikatu along with honey in warm water
Breakfast	Red Poha with veggies added with mustard seeds or Idli with turmeric-coconut chutney.
Mid-morning	Orange or watermelon fruit, along with 2 dates or amla juice
Lunch	Rice with horse gram soup or green peas vegetable or Millet roti like Amarnath with Chana Dala and Karela Sabji
Evening Snack	2 soaked walnuts along with ginger tea or herbal decoction with Roasted makhana (foxnut)
Dinner	Jowar khichdi (Porridge) with carrot vegetable with added methi or Zucchini soup with pearl millet (Bajra) porridge
Bedtime	Warm milk with added Yashti Madhu and Ghee or Sitopaladi Churna with an unequal quantity of ghee + honey.

4. Thursday

Time	Diet
Morning	Giloy and Tulsi decoction (Kadha)
Breakfast	Ragi idli with chutney containing Ajwain or Oatmeal with almond milk, berries, and chia seeds
Mid-morning	Fresh fruits like Pomegranate, or handful of walnuts, or a few fennel seeds
Lunch	Wheat roti with snake gourd sabzi and split masoor dal, or brown rice with lentil soup and spinach
Evening Snack	Boiled sweet corn with ginger-lemon tea or carrot sticks with hummus
Dinner	Vegetable quinoa upma with cucumber salad or tofu and quinoa with stir-fried vegetables
Bedtime	Dashamoola tea or warm jaggery water, ginger, or lemon tea

5. Friday

Time	Diet
Morning	Warm water with turmeric, Tulsi, and honey, or warm water with lemon and honey
Breakfast	Moong dal khichdi (Yellow gram with rice) with mint chutney or Dosa made of Ragi with coriander Chutney
Mid-morning	Amla juice (10- 20ml) with warm water or steamed fruit like apple or pear with cinnamon.
Lunch	Brown rice, lauki sabzi (Bottle gourd), toor dal (Pigeon pea), ajwain buttermilk or Jowar Roti, along with Methi sabji or red lentils/ Masur Dal
Evening Snack	Dry roasted fox nuts with added black salt or Herbal tea made of Tulsi, ginger, and cinnamon
Dinner	Moong Dal soup with bottle guard vegetable, jeera rice, or vegetable oats porridge with turmeric, black pepper added
Bedtime	Golden milk (warm milk with turmeric) with a pinch of black pepper or drink Dash Moola Kwatha.

6. Saturday

Time	Diet
Morning	Ginger-tulsi water or warm water with half a teaspoon of Shunthi Churna.
Breakfast	Vegetable upma with curry leaves or Bajra Khichdi, or porridge with added Ghee and jaggery.
Mid-morning	Dates, along with soaked almonds or sweet lime juice or fresh oranges
Lunch	Rajgira Roti or wheat roti with palak chana (spinach & Bengal gram) sabji and cucumber salad or ridge gourd sabji along with green gram dal.
Evening Snack	Herbal kadha made of ginger, tulsi, cinnamon, and black pepper
Dinner	Steamed broccoli with masala oats
Bedtime	Yashtimadhu tea or turmeric milk

7. Sunday

Time	Diet
Morning	Warm water with a pinch of Trikatu Churna or Shunthi water with Tulsi and Giloye
Breakfast	Poha with vegetables and peanuts or Idli along with coriander chutney or non-fried parantha of vegetables like broccoli, or cauliflower
Mid-morning	Coconut water with mint or steamed fruit like an apple, along with a pinch of Cinnamomum
Lunch	Brown rice, bhindi sabzi (ladyfinger/ okra), kulthi dal (horse gram) or Moong Dal, Tinda sabji with wheat roti.
Evening Snack	Roasted chana with tulsi tea or lemon ginger tea
Dinner	Methi thepla, along with bottle gourd raita made with warm takra (butter milk), or millet kichdi with clear vegetable soup
Bedtime	Warm milk with Yashtimadhu powder.

Benefits of a diet plan for nasal and respiratory allergies

• The diet is rich in antioxidants and fiber, which helps in reducing inflammation and oxidative stress in the airways.
• Low in saturated fat, which supports better lung function and reduces mucus production, to reduce nasal or respiratory allergy.
• Improves gut microbiota, which ultimately enhances immune system regulation in the body and reduces allergies.
• Helps in the reduction of various nasal and respiratory allergies like asthma, allergic rhinitis, and COPD by enhancing anti-inflammatory mechanisms in your body.

Conclusion

Now you understand the importance of diet in curing respiratory and nasal allergies. If you are also suffering from these allergies or any other health issues, you can contact IAFA for Allergy.

At IAFA for Allergy, Dr. Sahil Gupta offers personalized diet plans designed to support your unique health needs, lifestyle in specific nasal and respiratory conditions. Each recommendation is made with a deep understanding of Ayurvedic and modern nutrition principles as per your individual needs. 

You can follow above mentioned diet plans as helpful guidelines, but it is always wise to consult a qualified expert before beginning any specific dietary regimen to ensure it is safe and suitable for your condition.

Contact IAFA Ayurveda now for a personalized diet plan to heal your nasal and respiratory allergies.

Recent Research on Nasal and Respiratory Allergies

• Debinska A, Sozanska B. Fermented Food in Asthma and Respiratory Allergies-Chance or Failure? Nutrients. 2022 Mar 29; 14 (7): 1420. doi: 10. 3390/ nu- 14071420. PMID: 3540- 6034; PMCID: PMC-9002914.
• Garcia, Carolina & Kim, Minju & Baik, Inkyung. (2023). Associations of dietary vitamin A and C intake with asthma, allergic rhinitis, and allergic respiratory diseases. Nutrition Research and Practice. 17. 997. 10. 4162/ nrp. 2023. 17. 5. 997.
• Fitch, Cindy & Neville, Janice. (2002). Vitamin A and respiratory tract infections in children. Nutrition Research – NUTR RES. 22. 795- 806. 10. 1016/ S0271-5317 (02) 00395- 0.
• Su, Jingqiu & Li, Tian & Pan, Hua. (2022). Association of vitamin A supplementation with immune-related allergic diseases: A meta-analysis. Frontiers in Nutrition. 9. 984161. 10. 3389/ fnut. 2022. 984161. Allergic diseases are type I hypersensitivity reactions mediated by various allergens. The most common allergic diseases include allergic rhinitis, allergic asthma, allergic dermatitis, and allergic conjunctivitis. The incidence of allergic diseases has been increasing in the recent past, and allergen avoidance and adoption of desensitization treatment can significantly decrease the incidence of allergic diseases. Previous studies have explored the association between vitamin A supplementation and allergic diseases; however, the results are inconsistent. The present study aimed to evaluate the association between vitamin A supplementation and allergic diseases, with a focus on atopy and wheezing. Articles reporting randomized controlled trials (RCTs) on the association of vitamin A supplementation and allergic diseases were retrieved from PubMed, Embase, Web of Science, and the China National Knowledge Infrastructure database from inception to November 15, 2021. STATA 12.0 software was used for meta-analysis, sensitivity analysis, and analysis of publication bias. Seven studies comprising 2201 participants met the inclusion criteria and were included in the meta-analysis. The findings showed that vitamin A supplementation was associated with increased risk of atopy in young females compared with the placebo [RR = 1.70, 95% confidence interval (1.20, 2.41), P = 0.171, I² = 43.4 % fixed effect model]. The frequency of delayed atopy among adults was associated with vitamin A supplementation (MD = 0.46, 95 % CI = 0.04, 0.88). Analysis showed no significant association between vitamin A supplementation and with incidence of wheezing in children [RR = 1.40, 95 % CI (0.49, 3.98), P = 0.018, I² = 82.1 % random effect model]. Sensitivity and publication bias analysis showed that each study did not affect the combined results, and there was no significant publication bias among the studies. The findings showed that vitamin A supplementation is associated with increased risk of atopy, but no correlation was observed with the incidence of wheezing. The results of this meta-analysis provide evidence for effective management of fibrosis. More studies should be conducted to verify the results.
• Zhang P. The Role of Diet and Nutrition in Allergic Diseases. Nutrients. 2023 Aug 22; 15 (17): 3683. doi: 10. 3390/ nu- 15173683. PMID: 37686715; PMCID: PMC-10490368.
• Novembre E, de Martino M, Vierucci A. Foods and respiratory allergy. J Allergy Clin Immunol. 1988 May; 81 (5 Pt 2): 1059- 65. doi: 10. 1016/ 0091- 6749 (88) 90181- 9. PMID: 3286- 733.
• Nurmatov U, Devereux G, Sheikh A. Nutrients and foods for the primary prevention of asthma and allergy: systematic review and meta-analysis. J Allergy Clin Immunol. 2011 Mar; 127 (3): 724- 33. e1- 30. doi: 10. 1016/ j. jaci. 2010. 11. 001. Epub 2010 Dec 24. PMID: 2118- 5068.
• Sikorska-Szaflik, Hanna & Sozanska, Barbara. (2020). The Role of Vitamin D in Respiratory Allergy Prevention. Why is the Effect so Difficult to Disentangle? Nutrients. 12. 1801. 10. 3390/ nu- 12061801.
• Hufnagl, Karin & Jensen-Jarolim, Erika. (2018). Vitamin A and D in allergy: From experimental animal models and cellular studies to human disease. Allergo Journal International. 27. 10. 1007/ s40629 018 0054- 2. Vitamins A and D can modulate innate and adaptive immune responses and may therefore influence the development and the course of allergic diseases. This reviews the current evidence for the experimental effects of vitamins A and D in vivo in animal models and on immune cells in vitro and discusses their translational implications. A systematic literature search over the last 10 years was performed using MEDLINE and PubMed databases. Deficiencies of vitamin A or vitamin D in mouse models of allergic asthma seem to exacerbate allergic symptoms along with enhanced lung inflammation and Th2 cytokine production. In contrast, supplementation regimes, especially vitamin D, were able to attenuate symptoms in therapeutic mouse models. The active metabolites retinoic acid (RA) and 1,25-dihydroxyvitamin D3 (VD3) induced tolerogenic dendritic cells (DCs) and up-regulated T‑regulatory cells in the allergic sensitization phase, which likely contributes to tolerance induction. Additionally, RA and VD3 maintained the stability of eosinophils and mast cells in the effector phase, thereby reducing allergic mediator release. Thus, both active vitamin metabolites RA and VD3 can influence allergic immune responses at several immunological sites. Animal studies predict that vitamin A and D may also be attractive players in the control of allergies in humans. Whether these experimental observations can be translated to the human situation remains open, as results from clinical trials are controversial.
• Rana, Amit & Sharma, Rohit & Verma, Mamta & Singh, Abhay & Mehrotra, Ashish. (2025). Vit D in AR. Indian Journal of Otolaryngology and Head & Neck Surgery. 10. 1007/ s12070 025- 05476- 7. The potential for vitamin D₃ supplementation as adjunctive therapy in allergic rhinitis (AR) management remains a topic of considerable interest. Studies have investigated the relationship between serum vitamin D levels and AR severity, with conflicting results. To evaluate the impact of vitamin D₃ supplementation on symptom severity and IgE levels in patients with persistent allergic rhinitis (AR), and to assess the role of sustained supplementation in achieving long-term benefits. A randomized, double-blind, prospective interventional study was conducted at a teaching institute in India with 600 AR patients randomized into three groups: Group A (intranasal corticosteroids and placebo), Group B (intranasal corticosteroids and vitamin D₃ supplementation with maintenance doses), and Group C (intranasal corticosteroids and vitamin D₃ without maintenance doses). A control group of 200 healthy individuals was also included. Vitamin D₃, IgE levels, and Total Nasal Symptom Score (TNSS) were measured at baseline, 2 months, and 6 months. At baseline, 81.66 % of AR patients had suboptimal vitamin D₃ levels compared to 65 % in the control group. Group B showed the most significant improvement in vitamin D₃ levels, with 80% achieving normal levels by 6 months. TNSS and IgE levels also improved significantly in Group B, with sustained reductions compared to Groups A and C (p < 0.001). Group C showed a rebound in symptoms and IgE levels after discontinuation of supplementation. Sustained vitamin D₃ supplementation significantly improves symptom severity and IgE levels in patients with persistent AR. These findings suggest vitamin D₃ as a promising adjunct to standard AR treatment.
• Mirzakhani H, Al-Garawi A, Weiss ST, Litonjua AA. Vitamin D and the development of allergic disease: How important is it? Clin Exp Allergy. 2015 Jan; 45 (1): 114- 25. Doi: 10. 1111/ cea. 12430. PMID: 2530- 7157; PMCID: PMC-4369152.
• Rakha, Allah & Umar, Nehal & Rabail, Roshina & Butt, Masood & Kieliszek, Marek & Hassoun, Abdo. (2022). Anti-inflammatory and anti-allergic potential of dietary flavonoids: A review. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie. 156. 113945. 10. 1016/ j. biopha. 2022. 113945.
• Sumayya, Shaista & Parveen, Siddiqua & Hussain, Mohammed & Nayak, S P Srinivas. (2021). Role of diet in asthma and chronic obstructive pulmonary disease. World Journal of Biology, Pharmacy and Health Sciences. 5. 053- 063. 10. 30574/ wjbphs. 2021. 5. 3. 0026.
• Wang, Qian & Dong, Niuniu & Feng, Yan & Ning, Yan & Zhu, Ruifang & Han, Shifan. (2024). The association between the dietary inflammatory index and allergic rhinitis: a case–control study. Frontiers in Nutrition. 11. 10. 3389/ fnut. 2024. 1418305. Allergic rhinitis (AR) is a common chronic inflammatory disease that significantly impacts the quality of life of patients. However, there is limited research on the relationship between the Dietary Inflammatory Index (DII) and the risk of AR. Our study aimed to assess the association between DII and AR in a sample of adults from North China. In a case–control study, we selected 166 cases of AR and 166 age and gender-matched controls. Dietary intake was assessed using a validated food frequency questionnaire. The energy-adjusted DII (E-DII) scores were calculated based on the quantity of diet components with inflammatory or anti-inflammatory potential. We used conditional logistic regression models to examine the association between E-DII and AR. Our findings indicate a positive correlation between E-DII and AR risk. After controlling for confounders, individuals in the highest E-DII tertile exhibited a 4.41-fold increased risk of AR compared to those in the lowest tertile (OR 4.41, 95 % CI 2.31–8.41). Additionally, stratified analysis showed that E-DII was positively associated with AR subtype (seasonal vs. perennial), duration (≤6 years vs. >6 years), severity (mild vs. moderate–severe), and onset time (intermittent vs. persistent). Furthermore, individuals in the highest E-DII tertile had higher intake of total fat, SFA, PUFAs, and n-6 PUFAs. In conclusion, we realized that there is a positive association between the E-DII score and AR. The consumption of diets abundant in anti-inflammatory nutrients and low in pro-inflammatory nutrient contents is recommended as a preventative strategy against AR.
• Chatzi L, Apostolaki G, Bibakis I, Skypala I, Bibaki-Liakou V, Tzanakis N, Kogevinas M, Cullinan P. Protective effect of fruits, vegetables and the Mediterranean diet on asthma and allergies among children in Crete. Thorax. 2007 Aug; 62 (8): 677- 683. doi: 10. 1136/ thx. 2006. 069419. Epub 2007 Apr 5. PMID: 1741- 2780; PMCID: PMC-2117278.
• Al-Rabia MW. Food-induced immunoglobulin E-mediated allergic rhinitis. J Microsc Ultrastruct. 2016 Apr- Jun; 4 (2): 69- 75. Doi: 10. 1016/ j. jmau. 2015. 11. 004. Epub 2015 Dec 14. PMID: 3002- 3212; PMCID: PMC- 6014210.
• Fsadni C, Fsadni P, Montefort S, Fava S. Food consumption and the risk of childhood allergies. Asia Pac Allergy. 2018 Oct 16; 8 (4): e35. doi: 10. 5415/ apallergy. 2018. 8. e35. PMID: 3040- 2402; PMCID: PMC- 6209597.
• Sdona E, Ekstrom S, Andersson N, Håkansson N, Wolk A, Westman M, van Hage M, Kull I, Melen E, Bergström A. Dietary fibre about asthma, allergic rhinitis and sensitization from childhood up to adulthood. Clin Transl Allergy. 2022 Aug 17; 12 (8): e12188. doi: 10. 1002/ clt2. 12188. PMID: 3599- 0418; PMCID: PMC-9382355.
• Saadeh D, Salameh P, Baldi I, Raherison C. Diet and allergic diseases among the population aged 0 to 18 years: myth or reality? Nutrients. 2013 Aug 29; 5 (9): 3399- 423. doi: 10. 3390/nu-5093399. PMID: 2399- 5043; PMCID: PMC-3798911.
• Panagiotou E, Andreou E, Nicolaou SA. The Effect of Dietary Components of the Mediterranean Diet on Food Allergies: A Systematic Review. Nutrients. 2023 Jul 25; 15 (15): 3295. doi: 10. 3390/ nu- 15153295. PMID: 3757- 1232; PMCID: PMC-10420808.
• Wasilewska E, Małgorzewicz S, Gruchala- Niedoszytko M, Skotnicka M, Jassem E. Dietary Habits in Children with Respiratory Allergies: A Single-Center Polish Pilot Study. Nutrients. 2020 May 23; 12 (5): 1521. doi: 10. 3390/ nu- 12051521. PMID: 3245- 6203; PMCID: PMC- 7284862.
• Bakolis I, Hooper R, Bachert C, Lange B, Haahtela T, Keil T, Hofmaier S, Fokkens W, Rymarczyk B, Janson C, Burney PG, Garcia-Larsen V. Dietary patterns and respiratory health in adults from nine European countries- Evidence from the GA2 LEN study. Clin Exp Allergy. 2018 Nov; 48 (11): 1474- 1482. Doi: 10. 1111/ cea. 13243. Epub 2018 Sep 10. PMID: 3009- 1213.
• Khan, Mohsin & Khan, Zaw Ali & Naeem, Abdul & Naqvi, Nigar & Srivast, Shikha & Bhargava, Anuja & Gupta, Rajeev. (2020). Effect of Dietary Modification for Targeting Histamine Activity in Patients of Allergic Rhinitis: A Randomised Open Label Study. 10. 21203/rs.. 3. rs- 25717/ v1. Allergic Rhinitis refers to immunoglobulin E-mediated inflammation of the nasal cavity. Mast cell activation releases histamine, the inflammatory mediator that plays a central role in the biochemical mechanism of this disease. It is metabolized by Diamine Oxidase (DAO) and Histamine N-methyltransferase (HNMT). In this randomized open-label study, we recruited 60 patients, out of whom 30 patients were provided with standard treatment and 30 were provided standard treatment along with instructions for dietary modification. The dietary modification consisted of excluding commonly consumed histamine-rich foods and foods containing pro-histamine or anti-DAO active constituents. Each patient was followed up 3 times over 15 days. The patients in the dietary modification group showed significant improvement in rhinitis symptoms within 7 days, while the control group’s improvement was not significant in the same amount of time. The overall improvement between the first and last visits was more significant in the dietary modification group as compared to the control group. Thus, the exclusion of histamine-rich foods and foods containing pro-histamine or anti-DAO compounds may be recommended to patients with allergic rhinitis for quicker and better recovery. This approach may also be explored in other conditions where histamine is implicated, such as asthma and infections caused by coronaviruses.
• Litonjua AA. Dietary factors and the development of asthma. Immunol Allergy Clin North Am. 2008 Aug; 28 (3): 603- 629, ix. doi: 10. 1016/ j. iac. 2008. 03. 005. PMID: 1857- 2110; PMCID: PMC-2536613.
• Vega F, Panizo C, Dordal MT, Gonzalez ML, Velazquez E, Valero A, Sanchez MC, Rondon C, Montoro J, Matheu V, Lluch-Bernal M, González R, Fernandez-Parra B, Del Cuvillo A, Davila I, Colás C, Campo P, Antón E, Navarro AM; Rhino-conjunctivitis Committee of Spanish Society of Allergology, Clinical Immunology (SEAIC) 2010. Relationship between respiratory and food allergy and evaluation of preventive measures. Allergol Immunopathology (Madrid). 2016 May- Jun; 44 (3): 263- 75. Doi: 10. 1016 / j. aller. 2015. 05. 008. Epub 2015 Aug 25. PMID: 2631- 6421.
• Vassilopoulou, Emilia & Konstantinou, George & Dimitriou, Anastasia & Manios, Yannis & Koumbi, Lemonica & Papadopoulos, Nikolaos. (2020). The Impact of Food Histamine Intake on Asthma Activity: A Pilot Study. Nutrients. 12. 3402. 10. 3390/ nu- 12113402.
• Sanchez- Perez, Sonia & Comas- Baste, Oriol & Veciana- Nogues, M. Teresa & latorre, mariluz & Vidal-Carou, M. Carmen. (2021). Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? Nutrients. 13. 1395. 10. 3390/ nu- 13051395.
• Berthon BS, Wood LG. Nutrition and respiratory health–feature review. Nutrients. 2015 Mar 5; 7 (3): 1618- 43. doi: 10. 3390/ nu- 7031618. PMID: 2575- 1820; PMCID: PMC- 4377870.
• Zhang P. The Role of Diet and Nutrition in Allergic Diseases. Nutrients. 2023 Aug 22; 15 (17): 3683. doi: 10. 3390/ nu- 15173683. PMID: 37686715; PMCID: PMC-10490368.

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• Zhang P. The Role of Diet and Nutrition in Allergic Diseases. Nutrients. 2023 Aug 22; 15 (17): 3683. doi: 10. 3390/ nu- 15173683. PMID: 37686715; PMCID: PMC-10490368.
• Debinska A, Sozanska B. Fermented Food in Asthma and Respiratory Allergies-Chance or Failure? Nutrients. 2022 Mar 29; 14 (7): 1420. doi: 10. 3390/ nu- 14071420. PMID: 3540- 6034; PMCID: PMC-9002914.
• Garcia, Carolina & Kim, Minju & Baik, Inkyung. (2023). Associations of dietary vitamin A and C intake with asthma, allergic rhinitis, and allergic respiratory diseases. Nutrition Research and Practice. 17. 997. 10. 4162/ nrp. 2023. 17. 5. 997.
• Mirzakhani H, Al-Garawi A, Weiss ST, Litonjua AA. Vitamin D and the development of allergic disease: How important is it? Clin Exp Allergy. 2015 Jan; 45 (1): 114- 25. Doi: 10. 1111/ cea. 12430. PMID: 2530- 7157; PMCID: PMC-4369152.