Introducing the foods most likely to cause allergies can feel nerve-wracking — but here's the reassuring science: offering them early and regularly actually helps protect your baby. You don't need to be afraid of these foods. You just need a calm, steady plan.
When to start
Begin solids — including allergens — from around 6 months, when your baby shows signs of readiness (good head control, sitting with support, showing interest in food, mouthing things). Most importantly, don't start before 4 months.
Australia's ASCIA and the US AAP now agree: deliberately delaying allergens past the first year does not prevent allergy, and may even increase the risk. Early introduction is the goal.
The priority allergens: egg and peanut
The strongest evidence for preventing allergy through early introduction comes from two foods: egg and peanut (from the landmark LEAP and EAT trials). ASCIA now suggests offering these soon after your baby starts solids, rather than waiting.
- Egg — offer it cooked, not raw or runny. Well-cooked egg (such as scrambled, hard-boiled and mashed smooth, or baked into food) is recommended for first introduction. Raw or lightly-cooked/runny egg carries a higher reaction risk and isn't recommended early on.
- Peanut — smooth peanut butter thinned with water or mixed into purée. Never whole nuts.
The other common allergens
A small list of foods accounts for most childhood food allergies. Once your baby is comfortably eating, work the rest in too, in baby-safe forms:
- Tree nuts (as smooth nut butters or ground — never whole)
- Cow's milk (in yoghurt or cheese — not as a main drink under 12 months)
- Wheat
- Soy
- Sesame (tahini, thinned)
- Fish and shellfish (well-cooked)
Introducing one allergen
- Pick a calm time when baby is well, not overtired, and at home (not on a day out).
- Offer a tiny taste — about a quarter teaspoon — on a spoon or your fingertip.
- Wait a few minutes and watch. If all is well, give a little more.
- Introduce only ONE new allergen per day, earlier in the day so you can watch.
- If tolerated, keep offering that food regularly, for example a couple of times a week where practical, as part of a varied diet.
Keep them in
This is the part parents often miss: introducing an allergen once isn't enough. Once your baby has tried a food without a reaction, keep it in their diet regularly — for example a couple of times a week where practical, as part of a varied diet. There's no need to count it out exactly; the aim is simply not to drop these foods for long stretches, which can let sensitivity build back up.
What to watch for
Most reactions are mild and happen quickly — usually within minutes to two hours. Watch for:
| Mild signs | More serious signs (act fast) |
|---|---|
| A few hives or redness around the mouth | Swelling of lips, tongue or face |
| Mild tummy upset | Widespread hives |
| A small amount of vomiting | Persistent vomiting |
| Sneezing or runny nose | Noisy/difficult breathing, cough, wheeze, floppiness or pale/blue colour |
For mild signs, stop that food and chat to your GP or child-health nurse before trying again.
Staying safe while eating
- Always stay with your baby while they eat — never leave them alone with food, and sit them upright.
- No whole nuts, hard chunks or round foods that can choke — allergens go in as smooth pastes, purées or soft pieces.
- No honey before 12 months (risk of infant botulism), even a taste.
- It's normal for babies to gag as they learn — gagging is loud and self-correcting, choking is silent. Knowing the difference helps you stay calm.
A gentle word on worry
If your baby has moderate-to-severe eczema or a known food allergy, current advice is still to introduce allergens early — but talk to your GP, child-health nurse or an allergy specialist first about the safest way for your baby. There's no need to do allergy testing before starting solids in a healthy baby.
You've got this. Small tastes, one at a time, kept in the rotation — that's the whole plan.