Childhood allergies can often be influenced by what’s on the plate, as doctors and nutritionists say good health starts with diet. Eating a healthy diet is important at every stage of life, but it’s especially crucial for growing children. Small tweaks to your family’s diet can have a big impact on your child’s immune health and may help protect them from allergies. Here are 10 of the most impactful dietary changes you can make:
1. Butter vs. Margarine: The Better Choice to Prevent Childhood Allergies
There was a time when margarine was considered the healthier option, but attitudes have shifted. Research shows that consuming margarine during pregnancy and in early childhood can increase the risk of allergies.
Research Insight
Children who eat margarine instead of butter have a 90-100% higher risk of developing eczema.
Babies born to mothers who consumed a lot of margarine during pregnancy have a 66-88% higher risk of developing asthma.
Action Plan
Whenever possible, choose butter over margarine for both yourself and your child.
2. Probiotic Yogurt: A Tasty Defense
Adding a pot of probiotic yogurt to your child’s diet a few times a week is an easy and effective way to lower their risk of developing allergies. You don’t need to buy sugary flavored yogurts—plain yogurt with added fruit and a little honey is healthy treat your child will love.
Research Insight
Children who eat yogurt more than once a week between the ages of 6 and 12 months have a 70-85% lower risk of developing eczema and allergies.
Action Plan
Incorporate natural, unsweetened probiotic yogurt into your child's diet at least twice a week.
3. Embrace Fiber: Filling and Fabulous
Fiber is fantastic for the digestive system and the microbiome, and it can also help protect your child from allergies. During pregnancy, a diet rich in fiber can make a big difference.
Research Insight
Expectant mothers who eat a high-fiber diet have above-average acetate levels, which can lower the risk of asthma in their unborn children by 57-78%.
Action Plan
During pregnancy, load up on fiber-rich foods like whole grains, fruits, vegetables, nuts, and seeds.
4. Fish for the Win: The Ocean’s Gift
Introducing fish to your child’s diet at an early age can help lower their risk of allergies. If your child is a picky eater, try presenting fish in fun and appealing ways, like homemade oven-baked fish sticks.
Research Insight
Children who eat oily fish (like salmon, sardines, and tuna) at least once a week have a 76% lower chance of developing eczema.
Children who eat a lot of fish in their first year have a 25% lower risk of developing asthma.
Action Plan
Start offering fish to your child as early as possible and experiment with recipes to make it appealing.
5. Get Your Sunshine in a Bottle: The Power of Vitamin D and E
Vitamin D is essential for immune health, and while it can be synthesized by the body through sunlight, many people need a supplement. Vitamin E is also important, especially during pregnancy.
Research Insight
Mothers who receive a high dose of vitamins D and E during pregnancy have a 29-40% lower likelihood of having children with allergies or asthma.
Action Plan
Take a high-quality vitamin D supplement during pregnancy and ensure your prenatal vitamin includes vitamin E.
6. The Mediterranean Diet
The Mediterranean diet is renowned for its health benefits, including supporting a strong immune system and reducing the risk of allergies. This diet is rich in fruits, vegetables, lean proteins, whole grains, and healthy fats like olive oil.
Research Insight
Mothers following the Mediterranean diet have a 41-75% reduced risk of their baby suffering from asthma and allergies.
Action Plan
Incorporate the principles of the Mediterranean diet into your pregnancy and family meals. There are plenty of books and online resources to guide you.
7. Beware of the White Stuff: The Hidden Dangers of Sugar
The World Health Organization recommends limiting added sugar intake to six teaspoons per day for adults, with even less for children. High sugar intake during pregnancy can increase the risk of allergies in children.
Research Insight
Mothers who consume a large amount of sugar during pregnancy increase the risk that their baby will suffer from asthma and allergies.
Action Plan
During pregnancy, limit your intake of sugar and refined foods. If you crave something sweet, try to keep it to one small treat a day.
8. Embrace Healthy Fats
Healthy fats are vital for overall health and development, especially during pregnancy. These fats are found in foods like nuts, seeds, plant oils, avocados, and oily fish, and they play a crucial role in immune function.
Action Plan
During pregnancy, think of fats as your friends. Include healthy fats in your diet by dressing salads with olive oil, eating oily fish, and adding avocados to meals.
9. Fermented Foods: Boosting the Microbiome
Fermented foods like yogurt, sauerkraut, and kombucha are great for gut health and can lower your child’s risk of developing allergies.
Research Insight
Eating fermented foods can lower a child’s risk of getting asthma, eczema, and allergies by up to 85%.
Action Plan
Introduce fermented foods to your child’s diet from a young age. Start with probiotic yogurt and experiment with other fermented foods like kefir or sauerkraut.
10. Avoid Processed Foods: Stick to Whole Foods
Processed foods, junk foods, and refined sugars are some of the worst offenders when it comes to allergies. To help protect your child, focus on whole, unprocessed foods like fresh fruits, vegetables, whole grains, pulses, dairy, fish, and meat.
Action Plan
Shop the outer aisles of the grocery store, where fresh produce is found. Aim to buy foods in their natural state and avoid items with long ingredient lists full of unrecognizable names.
Over to You
Childhood allergies can be managed and even prevented through diet, and eating healthily is a journey. You don’t have to make all these changes at once. Start with the dietary tweaks that seem easiest for you and your family, and gradually incorporate more as you get comfortable. Remember, every small step you take towards a healthier diet is a step towards better health for your child. If you slip up one day, don’t stress—just get back on track the next day.
For easy, family-friendly meal ideas, check out our recipes and start incorporating nutritious meals into your routine today!
Resources:
Websites:
Books:
Grow Healthy Babies: The Evidence-Based Guide to a Healthy Pregnancy and Reducing Your Child’s Risk of Asthma, Eczema, and Allergies by Michelle Henning and Victor Henning
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day by America's Test Kitchen
This guide offers practical steps to help reduce the risk of childhood allergies through diet. By making informed choices and working with a healthcare provider, you can support your child’s health and well-being.