The Dark Truth About Baby Cereal
A few months ago, I ran a poll on Instagram asking which topic you’d like me to reveal the unfortunate truth about: purée pouches or baby cereal. The puree pouches won (you can read about that here) — but there was still a lot of interest in baby cereal. So after much prompting, I promised I’d share this as well.
The thing is, I prefer focusing on all of the amazing foods we can feed our babies, not just the ones to avoid. I also never want anyone to feel bad about any choices they’ve made. We’re all just doing our best for our little ones! Still, I decided to post this, because even though baby cereal is one of the most common first foods, it truly isn’t the most nourishing option for babies.
How it all started
Baby cereal was first introduced in the 1930s, marking a major shift away from real foods toward processed convenience foods. Previously known as pablum, mothers were advised to mix it into a bottle with breast milk for babies as young as six weeks old. Later, around 3–4 months of age, the pablum was mixed into a thicker consistency and spoon-fed.
It was marketed as the ideal first food for your baby.
Iron-fortified grain cereal is still a leading recommendation for starting solids, even by most pediatricians, despite everything we now know about the importance of whole foods over refined products. Sadly, processed grain products aren’t the healthiest choice for anyone, let alone for nourishing a developing baby.
Stripped of nutrients
Baby cereal is highly processed, stripped of fiber and nutrients, and high glycemic — meaning it causes drastic blood sugar spikes followed by inevitable fussiness and hunger.
Many parents start solids early, hoping to keep babies “fuller for longer,” but a high-glycemic food like baby cereal doesn’t contain the fat or protein necessary to satisfy a baby for long. It’s also very bland, which doesn’t set the stage for adventurous eating.
Even if it weren’t refined, rice is sorely lacking in the key nutrients babies need most at this stage: healthy fat, calcium, vitamin D, choline, and naturally occurring iron.
Baby cereal is fortified with iron, but it’s a form that often leads to stomach upset and constipation in babies. Wherever possible, we want to nourish babies with foods naturally rich in the real thing.
Arsenic in rice cereal
Arsenic is present in soil, so all plants can absorb some of it — but rice is particularly high in arsenic because it’s grown in flooded paddies.
As a recognized carcinogen, arsenic is regulated in drinking water. Yet there are currently no regulations for arsenic levels in food, including baby rice cereal.
While other foods account for about 19% of arsenic exposure in babies 4–24 months old, rice cereal accounts for 55%.
Several studies show that arsenic exposure from rice cereal exceeds the US Environmental Protection Agency’s maximum safe limits and markedly increases arsenic exposure in babies, with the most concerning effects seen in infants.
What about whole grains for babies?
Some argue that babies don’t produce enough amylase to properly digest grains. However, my main reason for caution is different. Grains contain phytic acid, which inhibits the absorption of important minerals like iron and calcium.
When we look to ancient cultures for wisdom, it’s true that babies were fed rice or other grains, but these grains were carefully prepared using traditional methods such as soaking, sprouting, or fermenting to improve digestibility and nutrient absorption.
Today, many grains are not prepared in these traditional ways, and processed baby cereals are a far cry from the carefully prepared foods of the past.
What to consider when offering grains
If your family includes grains, I recommend:
Waiting until your baby is reliably eating three solid meals a day.
Prioritizing nutrient-dense foods first — like healthy fats, and foods that are naturally rich in iron and calcium.
Preparing grains using traditional methods, such as soaking, sprouting, or fermenting to reduce phytic acid and improve digestibility.
Keep in mind that babies often prefer to “fill up” on grains, but grains don’t offer the essential nutrients babies need most. A heavy reliance on refined grains can make it harder to diversify their palate later on. Exposure to a variety of textures and flavors is key for building adventurous eaters!
Let’s help babies get a strong start - together!
Become a Certified Nutrition Consultant to help families build the foundation for adventurous eating and establish healthy habits right from the beginning.
Our courses are 100% online and self-paced.
