As vegan parents, we choose to raise our kids on a vegan diet based on our values—compassion for animals, health reasons, and/or the sustainability of our planet. Centering our family’s diet around plant-based foods is important to us and we instill these values in our family, no matter where in our vegan journey we may be.
However, there are times in our vegan family journey where we encounter certain obstacles and feel stuck on what to do for the benefit of our children. One of these hurdles is the topic of whether or not to introduce non-vegan food allergens to our vegan kids.
The topic of introducing non-vegan food allergens is a conversation that often comes up with our partner, a family member, or even our healthcare provider. A conversation that for many of us feels uncomfortable because we feel conflicted on what to do about animal-based food allergens. And for some of us, it’s not something to debate about simply because we are rooted in our values for following a vegan lifestyle.
In today’s article, I’m sharing the research on how to navigate food allergies and the introduction of non-vegan food allergens so that you can make the most informed choice for your vegan family. While there is extensive research on the topic of food allergies (such as peanuts, eggs, and cow’s milk), there’s still so much that we don’t know. And there is very little to no data about how this impacts children who follow a plant-based or vegan diet.
Just remember that whichever choice or path you decide to take for your family, it’s the one that is best for you and your vegan family.
Common Food Allergies
Food allergies arise from a particular immune response as a result of exposure to a food and are categorized into non-IgE mediated (typically a food intolerance that only affects the digestive system) or IgE-mediated (actual food allergy that affects the immune system).
There are a variety of foods that a child can be allergic to and more than 170 foods have been reported to cause a food allergy (2). However, despite a recent rise in food allergies in children, only the most common food allergies have been studied (2).
The 9 most common food allergies are (1, 2):
Wheat
Soy
Peanuts
Tree nuts (i.e. almonds, cashews, walnuts, pistachios)
Eggs
Cow’s milk
Fish
Shellfish
Sesame
Perhaps you may already have encountered a food reaction with your kids at some point in your feeding journey. Many parents I’ve spoken to have shared that their child is allergic to oats, seeds, legumes, strawberries, and the list goes on. And yet to date, milk, egg, and peanuts are the most common food allergens seen in children (2).
If your child consumes a food and develops any of the following symptoms within minutes or hours of ingesting this food, it is considered a food allergy (1):
Nausea/vomiting
Cough
Mouth itch
Edema (or swelling)
Wheezing
Anaphylaxis (body goes into shock which causes blocked breathing)
While food allergies are more commonly seen in children than adults, many children typically outgrow them (1). We typically see most food allergies arise between 0 - 5 years of age but it can certainly be seen after this age group. Most infants with an egg or other food allergy typically become tolerant to this food later on in their childhood, with some studies reporting around 7 years of age (2). The only food allergen that is more severe and lifelong is that of peanut allergy, which affects 1 - 2% of children in the USA (5).
When to introduce food allergens
Previously, pediatricians would recommend families to hold off on introducing potential food allergens to children as a way to prevent any food sensitivity or food allergy. Recommendations to delay potentially allergenic foods were primarily based on expert opinion and some pediatricians even recommended to delay introduction of peanuts until the age of 3 years old (3). However, waiting to introduce a food allergen is an old recommendation that is no longer supported by research.
Data now tells us that in order to prevent a food allergy, a food should be given early in a child’s life (i.e. around the time they start solids) and frequent (i.e. several times per week). An allergenic food offered once and then not re-introduced anymore or for several months doesn’t allow the body to trigger an immune response or become tolerant to the proteins found in this food item.
Some parents ask what regular exposure means and how often should they offer these allergenic foods. The truth is that there isn’t a certain number of times to expose a child to an allergenic food to “count” as an exposure, but offering it at least two to three times per week is a good approach. And this is because a child may not always react to a food allergy during the first exposure. A food reaction may happen in the second, third or future exposure.
Research tells us that introducing food allergens early on in a child’s life, followed by frequent consumption in their diet, is the most reliable way to help any child from the risk of developing a food allergy. However, this also isn’t a guarantee. There’s limited information as to whether introducing these foods to children following this method guarantees a child from ever developing a food allergy to these foods later on in life.
Tofu Crumble from the Vegan Kids Cookbook
Should vegan kids be exposed to non-vegan food allergens?
Many vegan parents often reach out to me and feel conflicted about introducing non-vegan food allergens to their children. Some parents wonder whether it’s beneficial to expose their vegan children in case they ever get exposed to dairy, eggs or other allergens later on in life, such as at birthday parties or at school activities. And some parents wonder if it’s harmful to not introduce animal-based allergens into their child’s diet.
It certainly is a dilemma for all vegan parents—myself included. It’s conflicting because we want to do what’s best for our vegan children, ensure that they are meeting their nutritional needs, all while following our values in extending more compassion to animals.
I want to highlight the data we have on food allergens so that you and your family can make the most informed choice. There’s no right or wrong answer here. Introducing non-vegan food allergens to vegan children is still a gray area these days because we have limited research on this population. And despite that, we only have true guidelines on how to introduce and prevent an allergy of peanuts versus other food allergens. We don’t know if the same pattern of introducing early and frequent applies to other foods (i.e. egg, fish, cow’s milk).
As a vegan parent, choosing to introduce non-vegan food allergens, early and often, is a family and cultural preference. And I strongly believe in following your family and cultural preferences so that your child learns what foods are part of the family’s meals as this helps establish their own eating habits. If a food is not part of your family’s diet, I don’t see a true justification for introducing potentially high allergenic foods to a child.
For example, it’s not uncommon for children in Asia to have a food allergy to chestnuts (4). This is a food that is widely found in their diet; however, that doesn’t mean that chestnuts should be introduced early and often to children who live in other countries where this food is not consumed by the family. It doesn’t make sense for me to introduce chestnuts as a way to prevent an allergy when this food is not regularly part of our diet.
The same rationale applies to eggs and dairy products. These foods are widely found in many cultural dishes and somewhat challenging to avoid in (mostly processed) American foods, but if eggs and dairy aren’t regularly part of your family’s diet, then introducing it to your children doesn’t make sense.
If you decide to introduce fish, eggs, or dairy products to your children, you have to be okay with bringing these foods into your home and serving them regularly so that your child’s immune system maintains tolerance to that food. Serving it once doesn’t “count” as exposure and may actually increase the risk of developing an allergy. So, if you decide to offer any animal-based food allergy, you must continue with frequent consumption to best protect them against developing an allergy.
If your vegan child is considered high-risk for a food allergy, whether they have eczema or there’s a family history of a particular food allergy, speak with your pediatrician and/or a pediatric allergy specialist to best find a plan that is going to work for your child and your family.
Can vegan kids become allergic to dairy or egg products?
As mentioned above, introducing an animal-based food allergen like dairy or eggs is a family and cultural preference. You certainly don’t have to introduce animal-based food allergens to your children if you don’t want to, especially when that food requires frequent consumption and it is not regularly part of your family’s diet.
Remember, exposing children to any food allergen doesn’t necessarily guarantee that they will never have a food allergy or reaction later on in life. A food allergy or reaction may arise even in adulthood, whether a child was exposed to that food or not earlier in their childhood. And we can’t really predict what our children will eat outside of the home so it seems irrelevant to try and “prevent” a food allergy as a “just in case” scenario when it comes to animal-based foods.
Food Allergy Recommendations for Vegan Families
Introducing potentially allergenic foods is important and should be considered by all families. For vegan families, these foods include peanut, soy, wheat and sesame. Introduce them early, one at a time, and regularly in your child’s diet to maintain tolerance to these foods—along with other varieties of plant-based foods. If you’ve hung out in my communities, you know I emphasize a variety of foods in your vegan child’s diet to best meet their nutritional needs.
Begin introducing highly allergenic foods early in your child’s life, preferably around the time they begin solid foods, which for most families this is around 6 months of age. You can start by introducing ¼ teaspoon of creamy unsalted peanut butter with some plant-based unsweetened yogurt and pre-load it onto a spoon. Watch for any signs and symptoms of a food allergy and try again the following day. Gradually, you can increase the serving and regularly offer it to your infant.
Again, you don’t necessarily need to introduce foods or animal-based allergenic foods to your child if these are not regularly part of your family’s diet. A family should not have to change their eating habits or go against their cultural values if they don’t want to.
I’d love to hear your thoughts and/or experiences in the comments below!
Feel Confident as a Vegan Parent
In this FREE guide, I share my top 5 recommendations for ensuring your vegan child is meeting their nutritional needs to support a proper growth and development.
References
American Academy of Pediatrics. (2011). What you need to know about the new guidelines for the diagnosis and management of food allergy in the US. Journal of Allergy and Clinical Immunology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4046529/
Boyce et al. (2010). Guidelines for the Diagnosis and Management of of Food Allergy in the United States: Report of the NIAID-Sponsored Expert Panel. Journal of Allergy and Clinical Immunology. 126(6), S1-S58. https://doi.org/10.1016/j.jaci.2010.10.007
Chin, B., Chan, E. S., & Goldman, R. D. (2014). Early exposure to food and food allergy in children. Canadian family physician Medecin de famille canadien, 60(4), 338–339.
Lee B. W. et al. (2008). Food Allergy—Lessons from Asia. WAO Journal. 129-133.
Sicherer, S. H., (2017). New guidelines detail use of ‘infant safe’ peanut to prevent allergy. American Academy of Pediatrics. https://publications.aap.org/aapnews/news/12250
