Probiotic-Rich Foods: Building the Microbiome
A thriving gut microbiome supports digestion, immunity, and nutrient absorption, especially iron. By introducing beneficial microbes through food, you help seed your baby’s gut with health-promoting strains.
Best probiotic-rich first foods:
- Fermented vegetables: Small amounts of sauerkraut juice or mashed fermented carrots can introduce friendly microbes.
- Whole milk yoghurt: Rich in probiotics and a good source of calcium and protein.
- Kefir: A fermented milk drink that can be offered on a spoon or mixed into smoothies or purées.
- Fermented cod liver oil (for older babies): Offers DHA, vitamin A, D, and probiotic benefits.
Tip: Start with a few drops of sauerkraut juice or a small spoon of plain yoghurt every few days, and observe for tolerance. Always choose unsweetened, unflavoured varieties with live cultures.
Supporting Iron Absorption Naturally
Even with iron-rich foods on the menu, the way you pair foods matters. Here are some tips to naturally boost iron absorption:
- Include vitamin C: Offer foods like citrus, berries, tomato, capsicum, broccoli, or kiwifruit alongside iron-rich meals.
- Limit inhibitors: Avoid serving iron-rich meals with calcium-rich foods, cow’s milk or tahini.
- Cook with cast iron: Cooking in cast iron pans can boost iron content in meals.
- Serve meat before grains: If including grains, prioritise protein-rich foods first so they don’t displace more valuable nutrients.
What About Plant-Based Families?
For families following a vegetarian or mostly plant-based lifestyle, it’s still possible to support healthy iron levels with thoughtful planning. While non-heme iron from plants is less readily absorbed, pairing it with vitamin C-rich foods and including a variety of iron sources can help meet your baby’s needs.
Good plant-based iron sources include well-cooked lentils, tofu, black beans, quinoa, pumpkin seeds, and iron-rich leafy greens like spinach (always cooked and blended for babies). Serving these with mashed kiwifruit, citrus, or red capsicum can enhance absorption. Including fermented plant foods like miso or sauerkraut can also support gut health, which plays a role in nutrient uptake. For lactating mothers following a vegetarian diet, keeping your own iron levels strong also helps maintain your baby’s stores in the early months.
A Sample Day of Iron and Gut-Supportive Meals for a 7-Month-Old
- Breakfast: Scrambled pasture-raised egg yolk with mashed avocado and a dollop of probiotic-rich yogurt.
- Lunch: Slow-cooked lamb with kumara and carrot, puréed with bone broth; a few drops of sauerkraut juice on the side.
- Dinner: Chicken liver blended with pumpkin and bone broth, served warm and smooth. Or the Odi puree that has done this for you.
Responsive Feeding: Follow Baby’s Lead
While nutrients are important, so is the way we feed. Responsive feeding, tuning into your baby’s hunger and fullness cues, helps build a positive relationship with food. Offer variety, keep textures appropriate for their developmental stage, and never force-feed.
Let your baby explore, play, and learn through food. This early exposure to flavours and textures, particularly savoury sets the tone for future eating habits and preferences.
Final Thoughts
We often think of “baby food” as bland, beige, and cereal-based, but it doesn’t have to be. By offering whole, nutrient-dense, traditional foods like liver, broth, meats, eggs, and ferments, you can nourish your baby in a way that supports their natural development, from the inside out.
Supporting iron stores and gut health during this window isn’t just about preventing deficiency; it’s about laying the groundwork for robust immunity, healthy digestion, and optimal brain development. With each bite, you’re building a future of resilience, curiosity, and connection to real food.
So go ahead, embrace the mess, the meat, the microbes, and the magic of first foods done nature’s way.
Have fun!
Gina
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