For parents with food allergies, the idea of their children facing the same challenges can be upsetting. As one MyFoodAllergyTeam member shared, “I cannot help but worry that my daughter will inherit my allergies.” If you’re pregnant, you may wonder whether what you eat can affect your baby’s chances of having food allergies.

Read on to learn what the research says about maternal diet and food allergies. You’ll also find practical tips on what you can eat to support both your health and the baby’s development.

Food Allergies and Family History

Having a family history of allergies increases the chances that your baby will develop food allergies. If a parent or a sibling has food allergies, asthma, eczema, or hay fever, the baby may be at a higher risk for similar conditions.

However, a family history of food allergies doesn’t guarantee that your child will have them. While genetics play an important role, they are not the only factor. Environmental factors also contribute to food allergies developing in children. These factors include:

• A mother’s diet
• Exposure to cigarette smoke
• Exposure to traffic smoke
• Maternal stress
• Early exposure to allergens

Food Allergies and Maternal Diet

If you’re worried about your baby developing food allergies, you might wonder if avoiding allergenic foods like nuts, dairy, or eggs, can help. A study involving 2,000 pregnant women who restricted their diets to avoid allergens like nuts, milk, or eggs found that this diet didn’t reduce the risk of food allergies in their babies. In fact, some infants were twice as likely to show early signs of food sensitivities by four months. However, these issues didn’t continue as they grew older.

The Healthy Start study from Denver surveyed over 1,300 pregnant women. The study found that babies of mothers with poor dietary diversity (variety of food from different food groups) and a history of allergies had a higher risk of developing eczema and or food allergies. By the age of two, 33 percent of these babies had eczema and/or food allergies. Among mothers with good diets and a history of allergies, good diets without a history of allergies, and poorer diets without a history of allergies, 21 percent of their babies were diagnosed with eczema and/or food allergies by two years old.

If you have allergies and are pregnant, your diet might be one of several factors that affects your baby’s chances of developing food allergies. However, much is still unknown about how maternal diet affects a child’s future allergies. No diet can guarantee that your child won’t have allergies. Remember, any allergies your child develops in the future are not your fault.

Why Nutrient-Rich Foods Matter

Science shows that adding certain foods to your diet can boost your child’s immune system. This may help lower their risk of food allergies. A diet rich in nuts, seeds, vegetables, fruits, and protein provides essential nutrients, such as:

• Vitamin E
• Omega-3 fatty acids
• Magnesium
• Fiber

These nutrients are anti-inflammatory and support your baby’s immune system development.

A study from Tokyo found that adding more vegetables to your diet during your first trimester might lower your child’s risk of wheezing by age two. Research from Finland showed that children whose mothers ate more than 1.5 servings of leafy vegetables a day had less wheezing by age five. Vegetables and fruits are packed with anti-inflammatory antioxidants, which can help reduce allergic reactions.

Food Allergies and Vitamin D

Vitamin D has gained attention as an important nutrient for your baby’s future health. Research shows that eating foods rich in vitamin D, such as dairy products, might lower a baby's risk of developing hay fever.

Vitamin D has anti-inflammatory properties. It helps regulate the immune system and reduces the chance of allergic reactions.

Food Allergies and Certain Foods

A 2020 study looked at how particular foods in the maternal diet affect the risk of allergies in children. The study found that a diet high in the following foods was linked to a higher risk of allergies:

• Fried potatoes
• Cold cereals
• Red meats
• Fruit juices

Food Allergies and Meat Consumption

Eating a lot of meat before and during pregnancy may increase the risk of your baby developing wheezing and hay fever in their first three years. Cooking meat at high temperatures can create certain compounds that could affect your baby’s immune system. While there isn’t a clear link between these compounds and allergies, a high meat diet can influence allergy risk.

Foods to Focus on During Pregnancy

It’s important to know that, based on current evidence, there’s no need to avoid specific foods unless you have a preexisting food allergy. Instead, focus on a balanced and diverse diet.

Including the following foods in your meals can benefit both your health and your baby’s development:

• Plenty of fruits
• Vegetables
• Nuts
• Seeds
• Sources of omega-3 fatty acids

These nutritious choices may help reduce the risk of allergies in childhood.

Early Introduction of Top Allergens

After your baby is born, work with your pediatrician to determine the best way to introduce food allergens. In the past, all parents were told to delay the introduction of allergenic foods like peanuts. However, new studies show that introducing allergenic foods early could lower the risk of developing allergies. However, it’s important to introduce these foods carefully and with medical guidance to avoid allergic reactions.

Recommendations to parents changed when research found that introducing peanuts early can lower the chances of your baby developing a peanut allergy. This is particularly true if your little one is at a high risk of developing allergies.

The picture isn’t as clear for other common allergens like milk, eggs, and wheat. A 2016 study compared two groups of babies. One group was introduced to six allergenic foods (milk, peanuts, eggs, sesame, fish, and wheat) at three months of age. The other group was exclusively breastfed until six months. Introducing peanuts and eggs early helped lower the risk of allergies in babies who were already showing signs of sensitivity to these allergens.

Health experts do not recommend starting solids before four months. If you are interested in starting solids before the recommended four month to six month window, be sure to talk to your child’s pediatrician. As we learn more, guidelines for introducing certain foods to your baby may change to offer clearer guidance.

Talk With Others Who Understand

On MyFoodAllergyTeam, the social network for people with food allergies and their loved ones, more than 41,000 members come together to ask questions, give advice, and share their stories with others who understand life with food allergies.

Are you a pregnant mother concerned about food allergies in your baby? Are you looking for tips on managing your diet to prevent food allergies in your baby? Share your experiences and questions in the comments below, or start a conversation by posting on your Activities page.