Raising A Vegan Baby

The Science, The Ethics, and Our Family’s Experience

If you’ve been following my journey for a while, you’ll know my entire family is vegan—and has been for quite some time now. I actually went vegan at 17, back in 2013, which means it’s been 12 years as of 2025. My mum followed me not long after I switched, my dad shortly after that, and then came Sam. I’ll never forget our first date: he ate a salami sandwich while I politely explained that I couldn’t see myself long-term with a non-vegan partner. Luckily, he’d already been considering the switch, and the rest is history!

When we got pregnant, there was no question our baby would also be raised vegan. Between the health benefits, the environmental impact, and the ethical considerations, we were certain it was the right choice for us. Now that Tulsi is 2.5 years old, healthy, and thriving on a plant-based diet, I get a lot of questions about how we do it. So, here’s our story—mixed with some fascinating nutrition facts from Dr. Greger that helped confirm we were on the right path.

1. Vegan Pregnancy, Lactation & Beyond

One of the most common questions is: “Can a vegan diet really be safe—especially when you’re pregnant or breastfeeding?” The answer, backed by the Academy of Nutrition and Dietetics and plenty of research, is a resounding yes—provided it’s well-planned (although this goes for any diet). That means including whole grains, legumes, fruits, vegetables, nuts, and seeds to ensure you’re getting all the macronutrients and micronutrients you need.

Key Points:

A well-planned, plant-based diet is suitable during pregnancy, lactation, infancy, and childhood (1).
Vegan mums in studies have normal birth outcomes, well within the healthy range (2).
Breastmilk composition among vegan, vegetarian, and non-vegetarian mothers is comparable for most nutrients, including essential fatty acids like DHA—though Dr. Greger notes that most participants (vegan or otherwise) were low in DHA and may benefit from pollutant-free omega-3 sources (3).
Vegan mothers often pass on fewer industrial pollutants (like DDT, PCBs) through their milk since these chemicals accumulate in animal fat higher up the food chain (4).

What About Vitamin B12?

No matter your diet, B12 is crucial—especially for pregnant, breastfeeding, and growing kids. If you’re fully plant-based, you must ensure a regular, reliable source (either from fortified foods or supplements). Dr. Michael Greger (my favourite source of all things nutrition) recommends a daily dose of 50 mcg for most adults, and a daily dose of 5 mcg for younger children after weaning (5). The good news is that B12 is inexpensive, water-soluble, and you simply end up with very expensive wee if you take too much.

2. Those First Six Months: Exclusive Breastfeeding

When Tulsi was born, I leaned on Dr. Greger’s stance that “breast is best” for infancy. So we exclusively breastfed for the first six months. It was comforting to know that human breastmilk is “one animal product I encourage everyone to consume—when you’re a baby,” as Dr. Greger jokingly puts it, thanks to its protective antioxidants and perfect nutrient profile. Although formula can be a life saving back up plan, research currently indicates that it is not an adequate substitute for human breast milk. Dr Greger and his research team suggest that adoptive families or those who use surrogates may want to look for a nearby milk bank.

The fact that a vegan mother’s breastmilk can be just as nutritionally robust (and often less polluted with industrial toxins) gave me peace of mind. Of course, I made sure I was covering my own nutritional bases—especially B12, vitamin D, and adequate healthy fats.

3. Introducing Solids: Baby-Led Weaning the Plant-Based Way

At around six months, we began offering Tulsi solids, mostly fruits and a few soft veggies. We followed a baby-led weaning approach—letting him explore tastes, textures, and feeding himself at his own pace. Banana and avocado were early favorites; then came mango, soft pears, steamed apples, strawberries, and mushy blueberries. The list goes on. Soon we were branching into steamed broccoli, carrots, and other veggies.

By about nine months, Tulsi actually started eating more of these foods rather than just gumming or playing with them. We simply served him a baby-friendly version of whatever we were having: a bit of our dhal, a small oil-free baked potato wedge, or some steamed veg. Now, at 2.5, he just eats what we eat—with the only tweak being milder seasoning for his meals.

4. Adapting Our Family’s Diet for the Better

Our decision to raise a vegan child made us examine our own dietary habits more closely. We realized if a food wasn’t something we felt comfortable giving him—like dishes with lots of refined sugar, oil, or additives—why were we eating it ourselves? So over time, we started removing or minimising those ingredients too.

The result? We naturally shifted toward a more whole-foods, plant-based diet. It feels fantastic. We keep refined sugars, refined flours, and oils to a minimum, focusing on vibrant fruits, veggies, legumes, whole grains, nuts, and seeds. It’s more cost-effective than you’d think, and I love that Tulsi sees us prioritising wholesome meals day in and day out.

5. Navigating (and Avoiding) Picky Eating

I’m often told, “Wow, Tulsi isn’t picky at all!” And while part of that is just his personality, I believe a lot comes down to how we approach food. We try to keep food neutral—no “good” or “bad,” just different. If I’m happily snacking on cucumber, he wants to try it too. We model enjoyment of a wide variety of plant foods, and kids tend to mimic what they see.

Of course, if a parent or caregiver at the table shows strong dislike for a certain food, that can influence your child. But taste buds can and do adapt. Repeated, pressure-free exposure to new flavors or textures can help both grown-ups and little ones learn to appreciate them over time.

6. Where to Get More Evidence-Based Info

I always suggest doing your own research and consulting a knowledgeable healthcare provider. Dr. Greger’s NutritionFacts.org is a fantastic resource if you love diving into peer-reviewed studies. His team of research analysts comb through all of the current nutrition based research available and summarise it for you, so you have an easy to digest version. For more practical guidance, here are two books he recommends:

Your Complete Vegan Pregnancy by Reed Mangels
Nourish, co-authored by Brenda Davis

These registered dieticians provide meal plans, supplement guidelines, and evidence-based tips for every stage of raising plant-based families.

Final Thoughts: A Thriving, Plant-Powered Toddler

Today, Tulsi is a happy, energetic 2.5-year-old. We feel proud (and relieved) that our decision to raise him vegan aligns with both our ethical beliefs and the best scientific evidence out there. Of course, every family is different, and it’s crucial to make informed choices that suit your household.

But if you’re considering raising your child vegan—or even just introducing more plant-based meals—I hope our journey shows that it’s not only possible; it can be incredibly rewarding for the entire family.

With love, veggies, and toddler-approved lentils,
Tess