Buh-Bye Pollen! 6 Smoothies That Fight Spring Allergies

Spring is a season of reenergizing, of coming alive and being renewed. Throughout the winter time, thanks to heavier, oily foods (and perhaps a little more time indoors), we accumulate toxins, extra fat cells and mucus in our systems. Because nature plans well, the foods that are seasonally available in springtime can actually help us to break up winter’s stagnation and pump up our life force (which means more energy to finally get to an outdoor bootcamp class).

And before you say, “Outdoor workout in the spring? Pass me the Claritin!”, you might like to know that certain foods can actually help ameliorate springtime allergy symptoms. As we come across the plethora of pollen being released all around, the mucus we’ve been holding onto traps these allergens more readily… which is why we tend to have worse reactions than any other time of year. 

The good news? These six juice recipes will help you fight allergies, build power and get you fueled to make it to class, brunch in the park and all of your favorite springtime plans: 


Sprouted Green Smoothie
A mini detox to start your day can be effective at breaking up stagnation and helping the body release toxins accumulated overnight. Plus, this recipe incorporate sprouts, which are 400x more nutritionally dense than the adult plant and support intestinal flora for great gut health and immunity (70 percent of our immune-defenses live in the gut!).

When our lymphatic system is working early-on in the year, we bolster our immune defenses for later in the year. Want to avoid a change-of-the-season cold? Support your immune health now feeding your flora some nutritionally-dense sprouts.

1 cup wheatgrass
1 cup alfalfa
1 cup kale
½ cucumber
1 stalk celery
1 carrot
1 green apple
1 cup grapefruit juice or 1 cup water
A pinch of cayenne


Green Goat Milk and Berries
Eat surface roots, like chard, spinach and beet-tops, to naturally break down the mucus built up on the digestive tract. A clear system means a well-functioning system – in fact, many people with seasonal allergies find their symptoms decrease when their body is supported by foods that cleanse and nourish. When we encourage the release of toxins, we decrease the stress on the immune system, meaning it can deal with allergens more calmly (read: reduced symptoms!).

Flax seed and pumpkin seed are terrific hormonal regulators: they add a punch of healthy fats and protein to this light, energizing smoothie. We’ve swapped out goat’s milk for heavier cow’s milk; feel free to swap in a nut milk if you prefer. The berries’ tartness will also help cut through stagnation and the spinach provides a much needed burst of nutrients.

1/2 cup frozen blueberries
1/2 cup frozen strawberries
1/2 cup goat’s milk
1 cup spinach
1 tbsp flax seed
1 tsp pumpkin seed


Gingery Blackberry Oat Smoothie
Ginger, antioxidant blueberries and balancing, fueling oats: this is a great breakfast or even dinner option. Take advantage of a lower appetite in spring and have a lighter meal for dinner: that time to digest and process overnight helps the body release more toxins more effectively. Let the oats soak in the water for five minutes before blending in the remaining ingredients.

¼ cup gluten-free rolled oats
½ cup water
½ cup blackberries
½ cup coconut milk yogurt
½ tbsp maple syrup
½ tsp fresh ginger
½ cup ice


Pear Spring Smoothie
Alkalizing seeds and greens, warming ginger and bright, tart pear! All of those ingredients will help give you energy to pump it out in class. Also, this smoothie basically taste like spring in a cup.

2 tbsp hemp protein powder
1 tbsp roasted sunflower seeds
1 tbsp fresh ginger
¾ cup unsweetened almond milk
¼ cup coconut milk or soy yogurt
½ pear
1 cup spinach


Lime-Berry Smoothie
Harness the nutrients in this gorgeous springtime fruit, plus the alkaline, astringent power of lime, in a quick meal or workout refuel.

½ cup fresh or frozen raspberries
⅓ cup lime juice
1 cup water
1 tsp agave or maple syrup
½ cup ice


Ginger Turmeric Smoothie
Ginger is a warming spice, which will help the body find a its naturally happy spring temperature, promote good digestion and encourage elimination. Turmeric is antiinflammatory and can help to reduce symptoms of allergies like puffy eyes.

1 cup unsweetened almond milk
¼ cup coconut milk
½ cup frozen peaches or nectarines
¼ tsp turmeric
½ tsp ginger
1 tsp cinnamon
½ tsp chia seeds
1 tsp raw honey or maple syrup


Amy Height is a holistic health coach, triathlete and yogi traveling North America full-time to discover the best in nutrition and fitness. She shares healthy living ideas and plant-based, gluten-free recipes at From the Ground Up Wellness. Follow the adventures and find some fit-foodie inspiration on Instagram, amyheight.