Introducing Allergen Foods to Your Baby: A Confident, Parent’s Guide

Introducing solids is a major milestone, and for many parents, introducing allergen-containing foods like eggs, peanuts, and dairy can feel a bit nerve-wracking. But here’s the good news early exposure, when done safely and at the right time, can actually help prevent food allergies.

Let’s walk through this together with practical, research-based advice so you can feel calm and confident every step of the way.

Why Do Food Allergies Happen?

A food allergy occurs when your baby’s immune system mistakenly treats a protein in a food as harmful. This triggers an immune response that can show up as mild symptoms like hives or vomiting or, more rarely, severe symptoms like breathing difficulty.

Even if there's no family history of allergies, food allergies can still occur. However, recent research shows that introducing allergen-containing foods before 12 months old can reduce the risk of developing allergies.

When Should I Introduce Allergen Foods?

According to the Ministry of Health NZ and Plunket, most babies are ready for solids around 6 months of age. That’s also the ideal time to start introducing common allergens once your baby is confidently eating other solids.

The window between 6 and 12 months is considered a “sweet spot” for introducing allergen-containing foods. During this time, their immune system is primed to learn what’s safe and what’s not.

The Top 9 Allergens

Here in New Zealand, the most common allergens are:

• Eggs

• Cow’s milk (in food, not as a drink under 12 months)

• Peanuts

• Tree nuts (e.g., almonds, cashews)

• Wheat

• Soy

• Sesame

• Fish

• Shellfish

These foods are responsible for the majority of childhood food allergies. But rest assured, most babies tolerate them just fine when introduced safely.

How to Introduce Allergens Safely

Here’s a parent-friendly way to go about it:

1. Start when your baby developmentally ready.
   They should be sitting up (with support), showing interest in food, and able to swallow without pushing food out with their tongue.

2. Introduce one allergen at a time.
   Wait about 2–3 days before trying another to monitor for reactions.

3. Pick a good time.
   Try the new allergen when your baby is well, in the morning and when another adult is around just in case.

4. Begin with a small amount.
   A tiny taste like ¼ teaspoon of smooth peanut butter mixed into purée is perfect.

5. Watch for reactions for up to 2 hours.
   If all goes well, offer it again the next day in a slightly larger amount.

6. Keep it in the rotation.
   Continue offering the newly introduced allergen 1–2 times per week to help your baby maintain tolerance.

What Does a Food Allergy Look Like?

Mild to Moderate Symptoms:

• Redness or hives

• Swelling around the lips or face

• Vomiting or diarrhoea

• Itchy mouth or throat

Severe Symptoms (Call 111 Immediately):

• Difficulty breathing or noisy breathing

• Swelling of the tongue or throat

• Pale, floppy appearance

• Sudden drowsiness or collapse

Most reactions are mild, but it’s good to know the signs of anaphylaxis, which can appear quickly, usually within 2 hours.

What About Food Intolerances?

Food intolerances are different to allergies. They usually cause delayed symptoms like bloating, diarrhoea, or discomfort, and are less severe. If you suspect an intolerance, it’s best to consult a GP or dietitian rather than rely on non-evidence-based tests.

Tips for Babies at Higher Allergy Risk

Babies with eczema or a family history of allergies are at slightly higher risk. In these cases:

• Follow the same allergen introduction process.

• Consider checking in with your GP or Plunket nurse first.

• You might choose to trial new allergens in a clinical setting for peace of mind.

Helpful Allergen-Friendly Meal Ideas

Here are some age-appropriate ways to try those top allergens:

• Egg – Scrambled, in pikelets, or as hard-boiled slices.

• Peanuts – Smooth peanut butter stirred into banana mash or yoghurt, or on the end of a soft vege stick.

• Tree nuts – Almond or cashew butter, or ground almonds in porridge.

• Sesame – Try tahini mixed into mashed kumara, or hummus.

• Dairy – Add grated cheese to mashed veges or try full-fat plain yoghurt.

• Wheat – Offer small amounts of bread or pasta.

• Soy – Include tofu, edamame or a dash of soy sauce in food.

• Fish – Flaked cooked fish in mash or a soft fish cake.

• Shellfish – Offer small bits of cooked, chopped prawn or fish pie.

Final Thoughts: You’ve Got This

Introducing allergens can feel big, but it’s one of the best things you can do for your baby’s health. Go slow, follow your baby’s cues, and celebrate their little wins. You’re helping build their food confidence one bite at a time.

For extra support, check out resources from Plunket, the Ministry of Health, and Allergy New Zealand.

Want More?

🎧 Listen to the podcast episode: “Introducing Allergens with Confidence” on Spotify, Apple Podcasts, or wherever you get your podcasts.