What Do Vegan Mothers Feed Their Babies?

November 15, 2025 •

3 min read

According to research, a well-planned vegan diet can be suitable for all stages of life, including infancy and childhood. So, what do vegan mothers feed their babies to ensure they receive all the necessary nutrients for healthy growth and development?

Quick Summary

A well-planned vegan diet for babies includes breast milk or fortified formula, followed by a variety of nutrient-dense solids like legumes, tofu, and fortified cereals, focusing on key nutrients through supplements or fortified foods.

Key Points

Start with Breast Milk or Formula: For the first six months, rely exclusively on breast milk or a fortified soy-based infant formula, consulting a health professional if not breastfeeding.
Prioritize Iron-Rich First Foods: Introduce iron-fortified cereals, pureed beans, lentils, and tofu at six months to support cognitive development.
Supplement with B12: Vitamin B12 is not naturally present in plant foods and is critical for infant health, so a supplement is necessary.
Pair Nutrients for Absorption: Combine iron-rich foods with vitamin C sources (like berries or bell peppers) to enhance non-heme iron absorption.
Choose Fortified Plant Milks Carefully: After one year, only fortified, unsweetened soy milk is recommended as a main drink, and rice milk should be avoided for children under five.
Focus on Healthy Fats: Incorporate avocados, nut/seed butters, and oils to ensure adequate calories for rapid growth and brain development.
Use Supplements for Key Nutrients: Consider supplementing with Vitamin D, Iodine, and Omega-3 fatty acids, which can be difficult to obtain sufficiently from diet alone.

Breastfeeding, Formula, and Early Infant Nutrition

For the first six months, exclusive breastfeeding is the recommended form of nutrition for infants. Human milk is naturally vegan and provides complete nutrition, antibodies, and fosters a healthy gut microbiome. It is important for a breastfeeding vegan mother to maintain an optimal diet with adequate calories and nutrients, as her milk reflects her nutritional intake. In regions where vegan infant formula is available, it provides a suitable alternative for non-breastfed babies, but always consult a doctor before use. If formula is used, ensure it is a commercially available soy-based formula, as homemade plant-based formulas are dangerous and strongly discouraged due to risks of severe malnutrition.

Introducing Solids from Six Months

Around six months of age, when a baby shows readiness signs like sitting up and head control, solid foods can be introduced. A key consideration for vegan infants starting solids is ensuring adequate iron, a nutrient crucial for cognitive development. First foods should prioritize iron-rich options. Complementary solid foods should be high in energy, protein, vitamins, and minerals. Early introduction of common allergens like soy and peanuts (in smooth form) is also recommended to build tolerance. Offering a variety of foods in different textures, from purees to finger foods, supports developmental milestones.

Essential Nutrients for Vegan Babies

While a vegan diet can provide abundant nutrients, certain vitamins and minerals require special attention and are often obtained through fortification or supplementation.

Iron and Vitamin C

Iron from plant-based sources (non-heme iron) is less readily absorbed than heme iron from animal products. To maximize iron absorption, pair iron-rich foods with a source of vitamin C.

Vitamin B12

Vitamin B12 is essential for nerve function and blood cell production and is not found reliably in plant foods. Supplementation is critical for all vegan babies and toddlers. Fortified foods like some plant milks and nutritional yeast can help, but a supplement is the most reliable way to ensure adequate intake.

Calcium, Vitamin D, and Iodine

Calcium is vital for bone health, and good plant sources include fortified milks, calcium-set tofu, and dark leafy greens. Vitamin D is crucial for calcium absorption and bone growth. All babies, regardless of diet, are typically advised to supplement with vitamin D. Iodine is also important for brain development, and a supplement is recommended for vegan infants and toddlers, as plant sources can be variable.

Healthy Fats and Protein

Infants and young children require more fat and calories per pound of body weight than adults to support rapid growth. Healthy fats are found in foods like avocado, nut and seed butters (finely ground and introduced safely), and vegetable oils. Protein needs are easily met with a variety of plant foods. Good sources include legumes (beans, lentils), tofu, and quinoa. Offering a mix of higher-calorie, lower-fiber options like white rice and pasta can prevent infants from feeling full too quickly.

Comparison of Milk Options for Infants (Under 12 Months)


Feature	Breast Milk (Vegan)	Fortified Soy-Based Infant Formula	Other Plant-Based Milks (Oat, Almond)
Suitability as Main Drink	Excellent: Complete, ideal nutrition.	Excellent: Nutritionally complete for infants.	Not Recommended: Insufficient nutrients.
Protein	Adequate for infant growth.	Formulated to meet infant needs.	Too low in protein for infants.
Fat Content	Rich in essential fats for brain development.	Formulated with healthy fats.	Significantly lower fat content.
Key Nutrients	Excellent source, but requires maternal B12/Iodine intake.	Fortified with B12, calcium, and other vitamins.	Often not fully fortified; requires supplementation.
Allergy Risk	Low risk unless mother's diet contains allergen.	Potential for soy allergy in some infants.	Generally low risk, but not nutritionally sufficient.

Conclusion

By planning carefully and incorporating key supplements and fortified foods, vegan mothers can provide their babies with all the nutrients needed to thrive. Exclusive breastfeeding or the use of commercially produced soy-based formula is appropriate for the first year. When introducing solids at six months, focusing on iron-rich foods and boosting absorption with vitamin C is essential. A varied diet that includes plenty of legumes, tofu, healthy fats, and a mix of whole and lower-fiber grains can meet energy and nutrient needs. Regular check-ups with a pediatrician are crucial to monitor growth and nutritional status, ensuring any potential deficiencies are addressed promptly. By following these guidelines, a vegan infant can enjoy a healthy start to life.

For more detailed nutritional guidelines, please see the advice provided by organizations like The Vegan Society.

Frequently Asked Questions

Yes, human breast milk is naturally vegan and provides complete nutrition for infants. A well-nourished vegan mother can produce perfectly healthy breast milk.

If a vegan baby cannot be breastfed, a commercially produced soy-based infant formula is the standard alternative. Always consult a pediatrician before choosing a formula, as homemade versions are unsafe.

Yes, a vitamin B12 supplement is essential for all vegan babies and children, as B12 is not reliably found in plant foods. Fortified foods can help, but a supplement is the most reliable source.

Good iron sources for vegan babies include iron-fortified infant cereals, mashed beans and lentils, and pureed tofu. Pairing these with vitamin C-rich foods helps absorption.

Vegan babies can start eating solid foods at the same time as any other baby, around six months, when they show signs of developmental readiness.

Other plant-based milks like oat or almond milk are not nutritionally sufficient for infants under 12 months as a primary drink due to low fat and protein content. They can be used in small amounts in cooking after six months.

A well-planned vegan diet will support normal growth. To manage fiber, offer a mix of whole and lower-fiber starchy foods like white rice or pasta to ensure the baby gets enough energy without feeling too full.

Vegan babies can get healthy fats from sources like mashed avocado, finely ground nut and seed butters, and oils. These are important for energy and brain development.