Don’t Fear Food Allergies: How to Introduce Allergens Safely Using the Latest Guidelines

If introducing food allergens feels a little intimidating—you’re not alone. Many parents worry about doing it “wrong” or triggering a reaction. But here’s the good news: with the right timing, a cautious approach, and support from your pediatrician, most babies handle these foods just fine.

Introducing allergens early—around 4 to 6 months—is one of the best tools we have to prevent food allergies from developing. This doesn’t mean rushing or skipping safety steps. It means being thoughtful, consistent, and informed.

This article explains the when, what and how of safely introducing high-allergen foods (foods most often associated with allergies). General guidelines are to:

• Start when your baby is ready—around 4-6 months.
• Introduce one new allergen at a time so you can monitor for any reactions.
• Monitor for 2 hours afterward—when reactions are most likely to occur.
• Stay in touch with your pediatrician, especially if your baby is high-risk or you’re feeling unsure.
• Keep going—regular exposure is key to building tolerance.

Why the guidelines changed

Outdated advice said children should avoid high-allergen food until they were more than one year old. But newer research shows that waiting increases children’s risk of developing allergies.

Studies like LEAP (Learning Early About Peanut Allergy) and EAT (Enquiring About Tolerance) show you can better prevent food allergies by introducing these foods early and often—an approach the American Academy of Pediatrics supports.

When to introduce potential allergens

In general, it’s safe to begin introducing high-allergen foods around 4-6 months, once your baby shows signs that they’re ready for solid foods. These signs include good head control, sitting with support, and showing an interest in food.

If your child is considered at higher risk for allergies—due to eczema, a known food allergy, or family history—talk to your pediatrician before starting solids. They might recommend:

• Trying the first allergen in the pediatrician’s office
• Getting an allergy test before introduction
• Keeping an epinephrine injector on hand, just in case

What high-allergen foods to introduce

The top 9 most common food allergens are:

• Eggs
• Fish
• Milk
• Nuts from trees
• Peanuts
• Sesame
• Shellfish
• Soy
• Wheat

While there’s no right or wrong order, parents and caregivers might find it easier to start with milk, eggs and nuts. We eat these foods often, and it’s easy to find versions that are baby-friendly, like yogurt or peanut powder.

How to introduce allergens safely

Start by introducing just one allergen at a time. This way, if your child has an allergic reaction, you’ll know which food caused it.

Introduce new allergen foods during the day when you’re at home. Plan to observe your child for at least two hours afterward, so don’t do this right before bedtime.

Registered Dietitian Hilary Edwards recommends trying a new food multiple times in a row on the weekends, or another time when you’ll be home for multiple days. For example, you could introduce a new food twice a day Friday, Saturday and Sunday for a total of six exposures over the weekend.

Watch for signs of an allergic reaction

“Allergies are more common than they used to be, but reactions may not be as high as people are thinking,” explains Hilary. “One in 13 children develop a food allergy.”

Start with a small amount and observe your child for 2-3 hours. Food reactions are more likely to occur shortly after consuming the food. Watch for any signs of an allergic reaction:

• Skin: Hives, swelling or rashes (especially around the mouth or face)
• Breathing: Coughing, wheezing, congestion or trouble breathing
• Stomach: Nausea, vomiting or diarrhea
• Behavior: Fussiness, rubbing the face or itching

If your child has no reaction, continue offering the food regularly, a couple of times a week.

“Just because they’ve eaten it once without reaction doesn’t make them good to go,” notes Hilary. “Offer it often and keep it in the regular meal and snack rotation.”

What if they have an allergic reaction?

Even when you follow all the guidelines, introducing new foods can still feel nerve-wracking—especially the first few times. The good news is that most initial food allergy reactions in babies are mild and manageable.

If your child does develop a food allergy, they may experience a severe allergic reaction. “More than 40% of children with food allergies have experienced a severe allergic reaction such as anaphylaxis,” says Hilary. “It’s important to know what to watch for and how to respond.”

A mild allergic reaction: Call your pediatrician

A mild reaction might be a few hives or redness, but your child is otherwise acting normal. In this case, contact your pediatrician. They’ll help you determine the next steps—usually avoiding that food until further evaluation, and possibly referring you to an allergist.

A serious allergic reaction: Seek emergency care

If your baby shows signs of trouble breathing, swelling of the face or tongue, or becomes suddenly lethargic or unresponsive, call 911 immediately. If your pediatrician has prescribed you an epinephrine auto-injector (like an EpiPen) for a known allergy risk, use it as instructed.

Food allergy tips and tricks for parents and caregivers

Introducing allergens doesn’t have to be overwhelming. With a little planning and the right tools, you can make it a manageable—and even enjoyable—part of your baby’s feeding journey. Here are some simple, practical tips to make things easier.

• Try baby-friendly food ideas: Try mixing in peanut powder or tahini (sesame) with applesauce or thinning it out with water. Mash scrambled or hardboiled eggs into a soft texture. Offer kefir and yogurt for a source of dairy. Baby cereal or small pieces of pancake provide a wheat option.
• Track or log foods: Whether you use a simple note on your phone or a baby feeding tracking app, logging foods helps. You can spot patterns and share information with your pediatrician and other caregivers.
• Check (and recheck) labels: Food companies frequently change ingredients. Just because something is allergen-free today doesn’t mean it will be a few months from now.
• Communicate with caregivers: Tell grandparents, daycare, friends and babysitters about foods your child has or hasn’t tried, along with any known allergies.

Feel confident introducing new foods

Parenting today means navigating a lot of information—and a lot of opinions. But when it comes to food allergies, you don’t have to go it alone. We’re here to help you make safe, confident decisions at every stage of your child’s development.