Today we’re going to take a look at ragweed allergy foods to avoid. Not everyone will need to avoid these foods, but some will. The reason some people need to avoid foods related to ragweed pollen is cross-reactivity. It’s a fascinating topic to study if you ask me, and if you fall into this boat, you should learn all that you can about not only cross-reactivity, but also plant families.
For some people, once they’ve done this research, they see very clear patterns in their seasonal and food allergies.
Before we jump in today, It’s so important to remember that no two people are the same. You can take two people with the same diagnosis and they will have different thresholds and different allergy symptoms to the same trigger food. Additionally, if you’re managing young children, please don’t experiment on them. This short article can provide more insight on the topic.
Common Symptoms of Ragweed Allergy
Ragweed allergy sufferers can tell you that ragweed allergy symptoms should be taken seriously, as some of the symptoms can cause a domino effect with their health. Whilst this is not an exhaustive list, here are some common symptoms of ragweed allergy:
- Allergic Rhinitis (Hay Fever)
- Asthma Symptoms (or increased severity/frequency for those with asthma)
- Difficulty Breathing
- Itchy Eyes
- Watery Eyes
- Runny Nose
- Itchy Mouth
- Scratchy Throat
- Sneezing
Alleviating Seasonal Allergy Symptoms
If you’re in search of a way to experience fewer symptoms (in regards to your seasonal allergies), there may be some immunotherapy treatment options available to you, depending on your unique medical history and type of allergy. Work with your board-certified allergist and/or your medical team to make sure treatment is right for you. They’ll be able to look at your unique case history and coupled with their experience, gauge if something may or may not work for you.
Please note, these immunotherapy treatment options are not for IgE based food allergies. Additionally, if at any time you become uncomfortable with a therapy, you can stop. There’s no law that says you have to do this.
Allergy Drops AKA Sublingual Immunotherapy (SLIT)
This works by exposing your immune system to small amounts of what you’re allergic to in hopes of retaining the immune system and developing a tolerance. Allergy drops are also available as tablets, and both are a custom made blend for you.
SLIT is taken orally, rather than delivered as a shot, which can be very beneficial to young children and some adults. You can read more about this treatment here.
Allergy Shots
Allergy shots work similarly to allergy drops. You’re exposed to a small amount of what you’re allergic to in hopes of building tolerance and reducing the severity of your seasonal allergies. The key difference is that this is delivered under the skin, via a shot (needle).
This has been a treatment options for decades, and interestingly, allergy shots are shown to be a bit more effective than allergy drops. In some patients, they start with allergy drops, then graduate to allergy shots to continue treatment. You can read more about allergy shots here.
Antihistamines and Natural Antihistamines
For some patients, they’d rather treat the symptoms than introduce the allergens to their immune system. Over the counter antihistamines and other prescription medications have long been used as part of the treatment plan for seasonal allergy sufferers.
However, in more recent times, consumers/patients have become wary of ingredients in medications (as well as side effects), as well as long term use of any type of medication. Many are now turning to natural antihistamines including Vitamin C, plant extracts, and butterbar to help treat their symptoms.
Both antihistamines and natural antihistamines work by blocking (or reducing) histamine activity in your body. If you’d like to learn more about natural antihistamines and the science behind them, check out this article, then do more research, and talk with your medical team about options.
Remember, no two people are the same. We each have a unique immune system and there’s no guarantee that any of these immunotherapy treatment options will work for you or your child. In some extreme cases, the best way to alleviate the symptoms is to move to more ideal environment. I’ve known many people over the years that have moved great distances to be in an area free of the pollens they’re allergic to.
The Oral Allergy Syndrome (OAS) Connection
Not everyone who has a ragweed allergy needs to avoid foods related to ragweed. In fact, it’s usually someone with Oral Allergy Syndrome (now called Pollen Food Allergy Syndrome) who needs to avoid foods related to ragweed.
With OAS, a person with a ragweed allergy can experience food allergy-like symptoms when consuming foods related to ragweed. In simple terms, particular foods contain similar proteins to ragweed pollen, and the immune system gets “confused” and elicits an allergic response from the body.
However, what makes OAS so incredibly unique is that most of the allergic reactions are limited to the mouth and throat. Additionally, the reactions generally happen when consuming raw fruits and vegetables. The allergic reaction varies from person to person, but there are some common reactions with oral allergy syndrome including lip swelling, tongue swelling, itchy mouth, and itchy or sore throat.
When patients with OAS peel the food and/or cook the foods related to ragweed pollen, many self-report that they’re able to eat the food without having an allergic reaction. This is attributed to the denaturing of the protein. Once cooked, the similar proteins that normally cause the allergic reaction “look different enough” to the immune system and it now knows that the food is fine.
It’s important to keep a close eye on ragweed pollen counts in your area each year if you’ll be consuming foods related to ragweed and you manage oral allergy syndrome. Many people have reported that their pollen food allergy syndrome symptoms are worse when there are higher pollen counts.
Remember, no two people are the same and in rare cases, patients can experience more severe allergic reactions, especially with continued exposure to trigger foods. Additionally, not everyone with oral allergy syndrome can consume trigger foods, even when they’ve been cooked or peeled.
To learn more about this condition, start with this article from Allergic Living. The Allergy Foundation of America also has helpful information on this condition.
Here is a list of foods you’ll need to avoid if you need to eliminate foods related to ragweed:
- Artichoke
- Banana
- Chamomile (commonly seen as Chamomile Tea)
- Cucumber
- Dandelion
- Echinacea
- Golden Seal
- Green Pepper
- Hibiscus
- Honey
- Mango
- Melon
- Milk Thistle
- Paprika
- Potato, White
- Sunflower Seeds
- Watermelon
- Zucchini
For a complete list of all pollen cross reactive foods, be sure to check out the Cross Reactive Food Guide on RAISE (a resource for members). It covers the five major pollen types (alder, birch, grass, mugwort, and ragweed) as well as latex cross reactive foods.
When shopping, be sure to double check labels for herbal teas that are a blend. You’ll want to avoid herbal tea blends that contain chamomile tea leaves.
Any time you see “spices” on a label, you’ll have to assume paprika is involved. It’s a very common ingredient in spice blends, and you can read more about paprika use in this article.
Delicious Ragweed Free Recipes
RAISE (membership website) has a whole section of ragweed free recipes for those with OAS. There’s also recipes free from the other major pollens as well.
- Sweet & Salty Chewy Date Muffins (Gluten free, egg free, allergy friendly, vegan)
- Dutch Oven Lasagna Soup Recipe (Gluten free, dairy free, top 9 allergy free)
- Almond & Oat Granola Bar (vegan, peanut free, soy free)
- Refined Sugar Free Cake (gluten free, top 9 allergy free)
- Soy & Sesame Pork Stir Fry Recipe (Gluten free, top 9 allergy free)
- Easy Buckwheat Sheet Pan Bread Recipe (great for sandwiches, gluten free, top 9 allergy free)
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Sunflower Seeds: A Commercial Pitfall
If you’ve purchased convenience foods as of late, you’ll notice that just about anything with an oil says safflower and/or sunflower seed oil. This will be an issue for you if you need to avoid foods related to ragweed pollen.
To avoid this, look for brands that tout “clean ingredients” or are “Paleo”. Paleo and other clean-ingredient-focused-diets tend to avoid sunflower oil (though this isn’t a hard and fast rule). You’ll also want to look for the buzz word “Seed Oil Free” which has been gaining traction in the clean eating world.
You’ll also want to investigate granola bars and power bars. Sunflower is a very common processing aide used in food production, and it doesn’t have to be listed in the ingredients. Usually, machines are coated in the oil to help the food product “glide” through easier.
If you need chips right now, check out Artisan Tropic, they have a three ingredient chip (cassava, salt, palm oil).
Answering Your Ragweed Allergy Questions
Do I need to avoid tree nuts if I have OAS to ragweed specifically?
If you’re only allergic to ragweed, no, you wouldn’t have to avoid tree nuts. I shared a list of foods to avoid that are cross reactive with ragweed plants, and you’ll notice that tree nuts aren’t on the list. For those who are allergic to pollen such as birch, some tree nuts need to be avoided.
I’ve put together an extensive set of food lists and guide for cross reactive foods. You can find it on RAISE (membership website).
I have a ragweed pollen allergy and a grass pollen allergy. Where can I find a complete list of foods to avoid?
You can look at this extensive cross reactive food guide on RAISE. It is a membership website, but you can join at the Silver level for just a month to download the resources that you need. Outside of that, I have yet to find an extensive list that combines all of the research from many major institutions (everyone seems to have a list that’s slightly different).
No matter what, make sure you start keeping a food journal as you make dietary changes to ensure you’ve identified all of your trigger foods.
Will allergy testing confirm if I have oral allergy syndrome?
Whilst both skin prick tests and blood tests may be used to help determine your allergies, unfortunately, they aren’t always accurate when oral allergy syndrome is involved. In some patients, they test positive to the foods that cause their oral allergy syndrome allergic reactions. In other patients, they get false negatives from their allergy test results.
If your tests are inconclusive, you may be asked to do an oral food challenge. That’s where you eat the food in your doctor’s office and they monitor you for a reaction. During a challenge, your heart rate will usually be raised as well to ensure it’s a true pass. However, know that you can decline a challenge and simply avoid eating the food.
What it will all boil down to in the end is you. If eating a particular food causes you to feel unwell, stop eating the food, even if you don’t have a test to prove you’re allergic to said food.
Can I experience anaphylactic shock if I have food allergies related to my pollen allergies?
It’s very rare that someone with oral allergy syndrome would experience anaphylaxis, however, it’s not impossible. In some cases, the swelling of the throat is so severe the patient can’t breathe. In other cases, the patient is prone to having severe allergic reactions.
Your medical team can review your medical history and advise you on what you’re most likely to experience, however, you should always be prepared, be cautious, and take your diagnosis seriously. In some patients, continued exposure to known allergens elicits a more severe reaction with each exposure.
What would be a good zucchini substitute in recipes?
It’s really going to depend on the recipe. In some cases, eggplant would be a great zucchini substitute. In other recipes, you may find sweet potatoes to be a good zucchini substitute. If you’re making zucchini noodles, spaghetti squash would be a great zucchini noodle alternative. Sweet potato noodles would be good as well. Know that both of these require cooking whereas zucchini noodles are usually eaten raw or lightly cooked.
The great news is that we’re living in a time when veggie noodles are available at some stores. Check the fresh produce area, but also the frozen section. I’ve seen some there.
Is there a good substitute for cucumber in green juice?
Cucumber has a fresh, clean, somewhat mellow flavour. Honestly, I don’t know that there’s one item that would be a good cucumber substitute. I’d try a combination of green lettuce, celery, and parsley as a quasi substitute for cucumber.
Most other vegetables are going to have a pretty distinct flavour, which is something cucumber lacks. I’d also suggest branching out and trying new juice recipes if you can. That may give you some better options.
Are all melons cross reactive with ragweed pollen?
Yes, all melons and watermelon should be avoided if you need to avoid foods due to cross-reactivity. You may be able to find an heirloom variety that works for you, but common commercially sold melons (honeydew melon, cantaloupe, etc.) and watermelons should be avoided.
What seeds would be a good substitute for sunflower seeds (for snacking)?
If you like to eat sunflower seeds straight (I’m assuming with a little pop of salt), I’d start with pumpkin seeds. The brand Super Seedz actually makes a range of seeds for snacking and several are flavoured.
Whilst they’re not sunflower seeds, I’d also suggest roasted chickpeas. When roasted long enough, they become very crunchy (you can also do this in an air fryer). There are a few brands that sell them roasted, crunchy, and flavoured. My kids don’t eat them, so I can’t vouch for a particular brand.
Finally, Crunchsters. If you don’t know them, you have to check them out. It’s a super crunchy mung bean snack (not a seed), but very delicious, and there are a few flavours available. The only thing is, you’ll need to call them for lot information for the oil that’s currently in use.
What could I use in smoothies and vegan ice creams to replace bananas and their creamy texture?
Bananas sure do deliver an incredibly creamy texture that can be missed. I’d suggest starting with cashews. Soaking them before using them can soften them some, making them easier to blend. It’s not quite the same type of creaminess as bananas, but you’ll have seriously delicious results.
If you’re tree nut free, I’d suggest trying tiger nut butter (tuber, NOT a tree nut), or chickpea butter. Both can help create a creamy mouthfeel similar to bananas.
Now, for the secret weapon you didn’t know about: steamed carrots. I know, it sounds a little out there, but I’ve used it for bespoke recipe development customers that have very limited options and it works like a charm. Is it as creamy as bananas? No. Will you be happy? Yes.
You’ll start by cutting carrots into about 1 inch long pieces. Try not to go bigger than that because we’ll need them to be blender friendly in the end. Steam the carrots until they’re easy to pierce with a fork. Next, let them cool down. Line a large baking tray with parchment paper and transfer the carrots to the tray. Freeze the tray and once the carrots are frozen solid, transfer them to a freezer baggie. Use the carrots in a smoothie to replace the bananas.
Now, it’s important that you create recipe balance. You’ll need to experiment with different flavour combinations until you find a few that you love.
