0 – 4 months: Mom’s milk, homemade formula, and probiotics in special cases*

4 – 6 months: Egg yolk, cod liver oil, and liver in special cases**

6 months: Egg yolk, grated frozen liver, Bone Broth (aka Souper Stock), meats in soups, and unpasteurized sauerkraut juice in special cases***

6.5 months: Avocado, banana, cooked sweet potato (lacto-fermented preferred), carrots cooked in soup with marrow or ghee, and kidneys and other organ meats

7 months: Cooked apples and pears, poultry, fish roe, marrow, other meats, lacto-fermented veggies and tropical fruits

8 months: Cumin, garlic, olive oil, coconut milk and coconut kefir, sea salt, pork (bacon, ham, sausage), schmaltz and lard, zucchini, parsnips, cooked peaches, nectarines, and cherries

9 months: Raw yogurt, raw butter, raw cheese, raw pureed fruits, oily fish, passion fruit, pomegranate, guava, Goji berries, pineapple, cooked onion, mulberries, cooked strawberries, blackberries, blueberries, and raspberries, gelatin jigglers, olives, and unpasteurized pickles

10 months: Coconut water, beets, filtered water, more herbs and spices, beet kvass, and well-steamed leafy greens (spinach, kale)

11 months: Fish stocks and stews and deep-sea wild-caught fish

12 – 15 months: Whole eggs, honey (raw, unheated, unfiltered), tomato, white potato, eggplant, peppers, citrus fruits (lemon, lime, grapefruit, orange, and tangerine), seasonings (paprika), tomatillos, pimentos, blackstrap molasses, maple syrup, other natural sweeteners in extremely small quantities, arrowroot starch, raw dairy milk, barley water, soaked nuts, liverwurst, cinnamon, vanilla, whole plant stevia, turnips, homemade juice, well-cooked leafy greens (Swiss chard, collard, beet, and mustard greens), celery, radishes, beets, uncooked berries, and cranberries

15 – 18 months: Nuts (preferably soaked and dried, including almonds, hazelnuts, walnuts, pecans, pistachios, macadamia nuts, and cashews) and nut butters, soaked brown rice, kombucha, apple cider, ginger ale, homemade orangina, raw veggies (tender greens like butterleaf, carrots, cucumbers), carob (limited) and sprouted seeds

18 – 21 months: Properly prepared gluten-free grains, raw greens (all of the above except kale and collard greens still cooked); higher-fiber raw veggies; and pasteurized cheese (on occasion, only if raw is not available)

21 – 24 months: Properly prepared gluten grains, properly prepared legumes (peanuts, green beans, and chickpeas) and shellfish (oysters, sea cucumber, clams, scallops, mussels, lobster, sea urchins, and shrimp)

2 years +: Rarely: pasteurized dairy (preferably plain, cultured, whole, grass-fed, organic, non-homogenized), dried fruit, fermented soy (natto, miso, tempeh), unsoaked nuts, tea, seeds not sprouted, nitrite/nitrate-free organic lunch meat, and peanut butter

* If born by C-section or mom or baby received antibiotics or steroids, start probiotic supplements right after birth

** Start very-first foods at 4 months for babies fed commercial formula, assuming early signs of being ready to eat are met. (Never start first foods before 4 months.) It is important to start liver early when there is iron deficiency, failure to thrive, formula issues, and with vegetarian mothers.

*** When there are digestive issues like reflux/spitting up or a personal family history of childhood chronic conditions or digestive issues

Adapted from Super Nutrition for Babies by Katherine Erlich and Kelly Genzlinger

Signup for Our Newsletter!

Hear more about the latest in Direct Primary Care, Functional Medicine topics and ways to optimize your health.

* indicates required