Allergen Introduction Tracker: Free PDF for Parents

Elina @ Little Puku
2026-03-24T11:51:13+10:00

Download our free allergen introduction tracker PDF. Track all 9 major allergens, follow an age-by-age schedule, and know the signs of a reaction.
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You have started solids, and now comes the part that makes most parents nervous: introducing allergens. Which foods count? What order should you follow? And how do you keep track of what your baby has tried and how they reacted?

If you have been searching for an allergen introduction tracker, you are not alone. We created this guide and free printable PDF because we know how overwhelming it feels to juggle nine different allergens alongside everything else in those early feeding months. You want a clear system—not another thing to stress about.

Below you will find the latest guidelines on why early introduction matters, which allergens to prioritise, how to introduce them safely, and an age-by-age schedule to follow. Then download our free tracker to keep everything in one place.

In This Article

Why Track Allergen Introduction?

The Top 9 Allergens to Introduce

How to Introduce Allergens Safely

Your Allergen Introduction Schedule

Setting Up for Safe First Tastings

Download Your Free Allergen Tracker PDF

Why Track Allergen Introduction?

Key points

Why allergen tracking matters

Current evidence shows early and regular introduction reduces allergy risk.

Earlier is safer

Introducing allergens from around 6 months can reduce allergy risk significantly.

One at a time

Introducing allergens individually helps you identify any reactions quickly.

Track everything

A written log means you never lose track of what has been tried and tolerated.

Australia and New Zealand have among the highest rates of food allergy in the world. Updated ASCIA (Australasian Society of Clinical Immunology and Allergy) guidelines published in January 2026 reinforce that introducing common food allergens in the first year of life—when your baby is showing signs of readiness, usually around 6 months—can help reduce the risk of developing food allergies.

The key findings that matter for parents:

Early introduction of peanut and egg is strongly recommended – These two allergens have the strongest evidence for allergy prevention when introduced early.

Regular exposure matters as much as first introduction – The 2026 ASCIA update stresses that once an allergen is introduced, you need to keep offering it at least once a week. Stopping can actually increase allergy risk.

Perioral rashes are not always allergic reactions – Redness or contact rash around the mouth during feeding, with no other symptoms, may simply be skin irritation. Parents are encouraged to try the food again.

With nine allergens to introduce and the need to keep offering them regularly, an allergen introduction tracker becomes genuinely useful. It is not about being over-the-top organised—it is about having a simple record so you can see at a glance which allergens your baby has tried, when they tried them, and whether there were any reactions.

The Top 9 Allergens to Introduce

In Australia and New Zealand, nine food allergens are responsible for the vast majority of allergic reactions in children. Here is each one, along with age-appropriate ways to offer it to your baby.

Checklist

The 9 allergens to introduce before 12 months

Peanut – Smooth peanut butter mixed into porridge or pureed fruit

Egg – Well-cooked scrambled egg or hard-boiled egg mashed into food

Cow's milk – Full-fat yoghurt, cheese, or milk in cooking (not as a main drink before 12 months)

Tree nuts – Smooth almond or cashew butter mixed into purees or cereal

Soy – Tofu, edamame (mashed), or soy yoghurt

Wheat – Baby cereal, pasta, soft bread fingers, or porridge

Fish – Well-cooked, flaked fish (salmon, cod) with bones removed

Shellfish – Well-cooked prawns or crab, finely chopped or pureed

Sesame – Tahini mixed into purees, hummus, or spread thinly on toast

A Note on Peanut and Egg

The 2026 ASCIA guidelines place extra emphasis on peanut and egg because these have the strongest evidence for allergy prevention through early introduction. Research has shown that introducing peanut to babies between 4 and 11 months can reduce the risk of developing a peanut allergy by up to 81 percent.

Never offer whole nuts or chunky nut butter to babies. Always use smooth nut butters mixed into other foods to avoid any choking risk. Eggs should always be well cooked (no runny yolk for babies under 12 months).

How to Introduce Allergens Safely

Introducing allergens does not need to be frightening, but it does help to have a simple process. Here is an approach that balances safety with practicality.

Step-by-Step Approach

1. Introduce one new allergen per meal – If your baby reacts, you need to know which food caused it. Do not introduce two new allergens at the same sitting.

2. Offer allergens earlier in the day – Mornings or lunch are ideal so you can monitor your baby for several hours afterwards.

3. Start with a small amount – A quarter teaspoon of smooth peanut butter mixed into porridge, or a small piece of scrambled egg. If tolerated, gradually increase the amount.

4. Wait and observe – Watch for signs of a reaction for at least two hours. Most allergic reactions appear within minutes to two hours of eating.

5. Keep offering regularly – Once your baby has tolerated an allergen, include it in their diet at least once or twice a week. This is the part many parents forget, and it matters.

The Wait Between New Allergens

The traditional "3-day wait rule" between new foods is no longer supported by current evidence. Since allergic reactions typically appear within two hours (or a few hours for delayed-type reactions like FPIES), waiting until the next meal or the next day before introducing a new allergen is sufficient. This means you can move through the nine allergens more quickly than older advice suggested.

Reassurance

Mild reactions vs emergency signs

General guidance only—always seek medical advice if you are worried.

Often mild

Small rash or redness around the mouth (may be contact irritation, not allergy)

A few isolated hives that resolve on their own

Mild tummy upset or a single vomit

Slight runny nose or sneezing

Seek help immediately

Widespread hives, swelling of face, lips, or tongue

Difficulty breathing, wheezing, or persistent cough

Repeated vomiting or sudden limpness

Pale or floppy appearance—call 000 (AU) or 111 (NZ) immediately

If your baby shows mild symptoms like a small rash around the mouth with no other signs, the updated ASCIA guidelines suggest trying the food again on another day. However, if you see symptoms in more than one body system (for example, hives plus vomiting), treat it as a potential anaphylactic reaction and seek emergency help.

Your Allergen Introduction Schedule

Every baby is different, but here is a practical age-by-age timeline to help you plan your allergen introductions. Use your allergen introduction tracker to record dates, amounts, and any reactions as you go.

Timeline

Allergen introduction by age

Around 6 months: Start with egg and peanut

These have the strongest evidence for allergy prevention. Offer well-cooked egg and smooth peanut butter mixed into food within the first weeks of starting solids.

6–7 months: Add cow's milk, wheat, and soy

Yoghurt, cheese, baby cereal, pasta, and tofu are easy ways to introduce these three. Keep rotating previously introduced allergens.

7–9 months: Introduce tree nuts, sesame, and fish

Smooth almond or cashew butter, tahini in purees, and well-cooked flaked fish. Continue offering all previously tried allergens regularly.

9–12 months: Complete with shellfish

Well-cooked prawns or crab, finely chopped. By 12 months, aim to have all 9 allergens introduced and in regular rotation.

Sample Weekly Allergen Rotation

Once you have introduced several allergens, the challenge shifts from introduction to regular exposure. Here is a simple weekly rotation to keep things manageable:

Monday – Egg (scrambled egg with breakfast)

Tuesday – Peanut (smooth peanut butter on toast or mixed into porridge)

Wednesday – Dairy and wheat (yoghurt with cereal)

Thursday – Fish and sesame (flaked salmon with tahini drizzle)

Friday – Tree nuts and soy (cashew butter with tofu)

Weekend – Repeat any two allergens, plus introduce a new one if you are still working through the list

This is a guide, not a rigid schedule. The important thing is that each allergen appears in your baby's diet regularly—at least once a week—so the protective benefit of early introduction is maintained.

Setting Up for Safe First Tastings

When you are introducing allergens for the first time, your baby's positioning matters more than you might think. A well-supported baby can focus on tasting and swallowing, rather than trying to stay upright. This makes mealtimes calmer for everyone and helps you observe your baby clearly for any reaction signs.

The 90-90-90 Position

Feeding therapists recommend that hips, knees, and ankles all sit close to 90-degree angles during mealtimes. This gives your baby a stable base, supports safe swallowing, and frees their hands for self-feeding. For the popular IKEA Antilop highchair, this usually means adding a highchair footrest so your baby's feet have something solid to push against.

Your First Tasting Setup Checklist

Highchair positioned and secure – Harness on, tray locked in place.

Footrest adjusted – Feet flat on the rest, not dangling. A Little Puku footrest adjusts as your baby grows.

Easy-clean tray surface – A silicone placemat means less mess lodged in tray crevices and quicker cleanup between allergen tastings.

Allergen prepared in a safe form – Smooth nut butters mixed into food, well-cooked egg, soft textures only.

Phone nearby – In case you need to call 000 (AU) or 111 (NZ). Have your ASCIA Action Plan visible.

Introduce in the morning or at lunch – So you have several hours to observe before bedtime.

Getting this setup right once means you can repeat it confidently each time you offer a new allergen. If you are still setting up your highchair for solids, our IKEA highchair accessories hub has everything you need to get started.

Download Your Free Allergen Tracker PDF

We have turned the essentials from this guide into a clean, printable allergen introduction tracker you can stick on your fridge, tuck into your nappy bag, or save to your phone.

What is included in the free PDF:

Tracking grid for all 9 major allergens with columns for date, amount, and reaction notes

Age-appropriate introduction schedule at a glance

Emergency signs quick-reference card

Weekly allergen rotation planner

No more scribbling on the back of a receipt or trying to remember whether your baby has had sesame this week. One page, everything you need.

Keeping Allergen Introduction Simple

Introducing allergens can feel daunting, but with a clear plan and a simple tracking system, it becomes just another part of the feeding journey. Here are the key takeaways:

Start early and keep going – Introduce allergens from around 6 months and keep offering them at least weekly. Regular exposure is what builds tolerance.

Use a tracker – With nine allergens to rotate, a written record keeps you on track and gives you peace of mind.

Know the signs – Most reactions are mild. Learn the difference between contact irritation and a true allergic reaction so you can respond confidently.

Get the setup right – A well-positioned baby in a properly set up highchair makes allergen tastings safer and calmer.

For more feeding guides, explore our baby-led weaning guide for beginners, track everything your baby tries with our First 100 Foods Tracker, or check out the starting solids checklist for a complete preparation guide.