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Writer's pictureYun 'Rose' Ze, RD

10 Dietary Choices That Can Help Prevent Childhood Allergies

Updated: 4 days ago

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


A block of butter and a tub of margarine side by side, highlighting the debate between butter and margarine.

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


  1. Children who eat margarine instead of butter have a 90-100% higher risk of developing eczema.

  2. 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


A bowl of probiotic yogurt topped with fresh berries, representing a healthy addition to a child’s diet.

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 a 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


A  variety of high-fiber foods, including whole grains, fruits, and vegetables, displayed on a wooden table

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


A child enjoying a plate of homemade fish sticks, illustrating the introduction of fish to a child’s diet.

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


  1. Children who eat oily fish (like salmon, sardines, and tuna) at least once a week have a 76% lower chance of developing eczema.

  2. 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


A bottle of vitamin D and E supplements, emphasizing the importance of these nutrients during pregnancy.

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


A spread of Mediterranean diet foods, including olives, tomatoes, and whole grains, showcasing healthy eating.

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


A collection of common foods that contain hidden sugars, emphasizing the need to limit sugar intake.

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


A selection of healthy fats, including avocados, nuts, and olive oil, illustrating their importance in a balanced diet.

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


A variety of fermented foods, including yogurt, sauerkraut, and kombucha, highlighting their benefits for gut health.

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, miso or sauerkraut.


10. Avoid Processed Foods: Stick to Whole Foods


Fresh fruits, vegetables, and whole grains on a wooden table, emphasizing the importance of 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:

  1. 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

  2. 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.

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