• 50-75% of your plate should be non- starchy veggies


• Eat the rainbow – it’s where the phy- tochemical powerhouses live


• Eat brassicas daily


• Eat organic: EWG Dirty Dozen and Clean Fifteen (www.ewg.org)


• Eat wild • Eat heirloom


• Eat weird vegetables (Spanish black radish, gooseberries)


• Try fermented foods (sauerkraut, kim chee)


• Try sea vegetables (rich in iodine and minerals)


• Cooking them right matters (lightly/ crunchy/preserves nutrients)


4. Increase your consumption of healthy fats The average person should consume a minimum of 4-5 servings of healthy fat per day. Olive oil, avocado or avocado oil, coconut oil, raw nuts and seeds, and wild caught fatty fish are all excellent choices. These are all anti-inflammatory fatty acids that lend themselves to keeping down sys- temic inflammation.


What is your gut telling you? Maintaining the integrity of your gut lining is crucial to overall immune system health. The stronger and healthier it is, the stronger and healthier you will be. This is another key component to managing al- lergic symptoms. The job of your digestive tract is to break down the foods you eat so that you can absorb the nutrients within them into your bloodstream and distribute them to all the cells of your body. What you eat greatly influences how efficiently it will function.


There are trillions of different types of beneficial bacteria that reside in our body and those in the intestinal tract work syner- gistically within us to help break down nu- trients and fight pathogens. Collectively, we refer to these as our microbiome. In 2008, the National Institute of Health launched the Human Microbiome Project to understand the role these bacteria play in human health and disease. Since then, scientists have been studying this incredibly expanding field of research. How does this apply to you and your allergies? The bottom line: feed your gut bacteria the right foods and they will thrive and flourish. Feed them junk, and detrimental bacteria will grow, leading to an imbalance in the bacterial ecosystem and lending itself to ill health.


What foods should you feed your gut? Prebiotics are those foods that feed the good bacteria in the gut. Great prebiotic foods include those foods grown under the ground. Some excellent choices include:


• Garlic • Onion • Ginger • Turmeric • Radishes • Turnip • Parsnip • Rutabaga • Jerusalem artichoke • Sweet potato


Probiotics are beneficial bacteria we can consume to help maintain bacterial balance. Where do we get them? Natu- rally fermented foods. Consuming a small amount daily is a wonderful addition to the diet. Because dairy is so inflammatory for many and can cause adverse allergic symptoms, I do not generally recommend fermented dairy products. I do recommend the following as great options to incorporate into your diet:


32 Natural Nutmeg - April 2018


• Kimchi • Sauerkraut • Pickled vegetables • Miso • Kombucha


Herbs: In addition to the beneficial anti-inflammatory and immune supporting foods discussed, there are many anti-inflam- matory herbs that can be consumed as teas on a regular basis to help alleviate allergic rhinitis. One such recipe is listed below:


Anti-Inflammatory Allergy Blend: Mix equal parts of the following in a


glass container. To make the tea, measure 1 tablespoon per 8-10 ounces of hot water. Let steep for 5 minutes.


1.Rooibos: Originating from South Africa, this tea contains both rutin and querce- tin, both excellent anti-histamine and anti-inflammatory agents.


2.Peppermint: Is a natural decongestant and adds a delicious component to this tea.


3.Ginger: Contains natural anti-inflamma- tory and anti-histamine properties and is a nice digestive aid.


4.Stinging Nettles: Long recommended for allergies for its anti-inflammatory properties.


5.Lemon Balm: Natural anti-inflammatory herb.


6.Local honey: You can add this at the end for its soothing properties and to add a touch of sweetness after brewed.


Overall, if you suffer from seasonal allergies, and are looking for alternate ways to help manage your symptoms, these 3 key components can help:


1. Check on your particular cross re-activities to determine which foods you should avoid in order to lessen your symptoms.


2. Implement an anti-inflammatory diet.


3. Consume foods that will serve to maintain a healthy digestive tract. Wishing you all a wonderful spring!


Pauline Weissman, MS, CNS, LDN is con- tracted with many insurance companies as a nutritionist. She sees private clients in her Farmington, CT location at HART Acupuncture and Nutrition, as well as at West Hartford Yoga. She can be reached at: 860.284.4406 and www.hartacu.com. See ad on page 7.


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