Best First Foods for Allergen Introduction

Introducing allergens early can help reduce the risk of food allergies, but many parents wonder where to start. The key is to introduce one allergen at a time, using simple, baby-friendly foods. In this guide, we’ll cover the best first foods for allergen introduction, along with easy ways to serve them.

General Guidelines for Introducing Allergens

• Start around 6 months, when your baby is developmentally ready for solids.

• Introduce one allergen at a time and wait 3–5 days before introducing another.

• Offer a small amount first, then gradually increase if no reaction occurs.

• Make sure allergens are given in baby-safe textures (e.g., purees, mashed, or soft pieces).

Best First Foods for Introducing Allergens

1. Peanut

   • Mix peanut butter with breast milk, formula, or water to make a smooth puree.

   • Try peanut-flour oatmeal or peanut puffs (dissolved in water for younger babies).

2. Egg

   • Offer well-cooked scrambled eggs (mashed for younger babies).

   • Try boiled egg yolk mixed with breast milk or water as a puree.

3. Dairy (if not allergic)

   • Start with plain, full-fat yogurt or soft cheese (like cottage cheese).

   • Avoid cow’s milk as a drink before 12 months, but small amounts in food are okay.

4. Wheat

   • Serve whole-wheat baby cereal mixed with breast milk or formula.

   • Try soft, well-cooked pasta or whole-wheat toast strips for baby-led weaning.

5. Soy

   • Offer soft tofu mashed or blended into purees.

   • Try soy yogurt as an alternative to dairy.

6. Sesame

   • Mix a tiny amount of tahini (sesame paste) into oatmeal or yogurt.

   • Try hummus (without added salt or garlic).

7. Tree Nuts

   • Use nut butter (almond, cashew, walnut, etc.) mixed with water or yogurt.

   • Try nut flour mixed into baby-friendly pancakes or oatmeal.

8. Fish & Shellfish

   • Offer flaked, well-cooked fish (like salmon or cod).

   • Try soft mashed shrimp mixed with a vegetable puree.

Tips for a Safe & Smooth Introduction

• Always serve allergens in baby-friendly textures (no whole nuts or thick nut butters).

• Offer allergens during the day to monitor for reactions.

• Avoid allergens when your baby is sick or fussy to help identify true reactions.

• If your baby has severe eczema or a family history of allergies, consult a pediatrician before introducing allergens.

Introducing allergens early can feel intimidating, but with a step-by-step approach, it becomes much easier. By offering common allergens in simple, baby-friendly ways, you’re helping to build food tolerance and expand your baby’s diet safely. Little Eaters & Talkers is here to help you. Book a free consultation call or email us at info@thelittleeaters.com to find out more!