The BLW Guide to Introducing the Big 9 Allergens with Confidence

A No-Stress Guide to BLW Food Prep That Actually Makes Sense

You don’t need to be fearless. You just need a plan (and maybe a deep breath or two).

The BLW Guide to Introducing the Big 9 Allergens with Confidence

Prefer to listen?

What Are the Big 9 Allergens?

Just nine foods account for about 90% of food allergies — and your baby can absolutely learn to handle them, one bite at a time.

Here’s the list:

  • Peanuts

  • Tree nuts

  • Eggs

  • Milk (Dairy)

  • Wheat

  • Soy

  • Fish

  • Shellfish

  • Sesame

It’s a lot — but you’re not giving them all at once. The key? Start early. Stay consistent. Keep it simple.

Why Early (and Often) Really Matters

The old advice to wait on allergens or space out foods for 3+ days?
🚫 Outdated.
✅ Research now shows early, consistent exposure can actually reduce allergy risk.

But here’s the catch: once isn’t enough.

Think of allergens like reps at the gym — a single try doesn’t build tolerance.
Your baby needs ongoing exposure, ideally once a week or more, to stay desensitized.

The Most Common Mistakes (and What to Do Instead)

  1. Only offering an allergen once

  2. Mixing allergens into multi-ingredient meals

  3. Delaying because it feels scary or overwhelming

The solution? Simple, solo introductions.

Instead of offering a mixed recipe muffin (with egg, dairy, and wheat), try:

  • Scrambled egg, plain

  • A spoon of yogurt on its own

  • Peanut butter thinned with breastmilk on a preloaded spoon

The clearer the food, the easier it is to spot any reaction — and feel more confident.

How to Introduce Allergens (Without the Panic)

Here’s a gentle, step-by-step approach:

  1. Pick one allergen (e.g., peanut butter)

  2. Serve it early in the day so you can observe calmly

  3. Keep it solo — no new foods at the same time

  4. Start small — a pea-sized taste is plenty

  5. Repeat regularly — aim for once or twice a week

  6. Watch for common signs like hives, swelling, or vomiting within a couple hours

And remember: true anaphylaxis is rare in babies without a strong family history.
If you’re nervous, talk to your pediatrician and keep an allergen tracker handy.

Inside the Course: The First Four Allergens We Cover

In BLW: The First Two Weeks, we introduce four of the Big 9 with clear video walkthroughs:

  • Peanut

  • Egg

  • Yogurt (Dairy)

  • Wheat

You'll also get a printable Allergen Tracker that helps you log each food, date, and any reaction — so you can feel calm and clear every step of the way.

Quick Recap: What to Do This Week

  • ✅ Pick one allergen (like peanut butter or scrambled egg)

  • ✅ Serve it early in the day

  • ✅ Offer it solo — no new foods mixed in

  • ✅ Keep it in rotation once or twice a week

  • ✅ Track it — even just in your Notes app

You don’t need to overthink this. You’re doing great.

You’ve Got This — and I’ve Got You 💛

Allergen introduction doesn’t have to feel terrifying.
It can feel empowering, supported, and even kind of normal.

Baby steps count — especially when they’re covered in peanut butter.