Puberty is a crucial period in the human lifecycle, marking the transition from adolescence to full adult development. Among the major factors influencing pubertal development, nutrition plays a key role. Notably, the prevalence of early puberty is increasing worldwide, particularly among girls. Early puberty has been linked to an increased risk of developing various physical and mental health issues later in life.

As a modifiable factor, the influence of diet and nutrients on the timing of puberty onset receives significant attention. Effective pubertal development requires a sufficient and balanced diet throughout all stages of growth, including infancy, childhood, and puberty.

Healthy dietary recommendations now adopt a more comprehensive approach. There is consistent evidence to support the idea that people should consume fewer ultra-processed foods and instead eat whole or minimally processed foods—preferably in their natural form. Studies have shown that girls are beginning puberty at an earlier age compared to past decades.

Four factors that cause early puberty:
Obesity:
One of the main causes of hormonal changes leading to early puberty is obesity. Excess body fat alters the levels of hormones such as estrogen, insulin, and leptin, which can disrupt the normal timing of puberty.

Increased junk food intake:
Diets high in animal fats raise levels of insulin-like growth factor (IGF-1), which accelerates pubertal development. Children who consume more animal fat between the ages of 3 and 7 are more likely to experience early puberty. On the other hand, vegetarian protein helps keep children healthy and can delay puberty. It is advisable to limit the intake of processed and red meats, and restrict non-vegetarian food to just 2–3 times a week.

Malnourishment:
Children who are fussy eaters may not consume enough essential nutrients. Parents often resort to offering comfort foods that are high in fat and sugar. Even though these children may appear undernourished, they are still at risk of early puberty due to nutrient deficiencies and poor eating habits that disrupt hormonal balance.

Stress:
Stress can contribute to weight gain, and increased body fat leads to higher estrogen levels, which may result in early puberty. Girls today are exposed to numerous stressors, including bullying, lack of sleep, excessive screen time, school pressure, and family issues.

What can parents do to prevent early puberty?
Focus on plant-based whole foods instead of animal products to maintain safe protein levels and reduce bad fats.

Minimize dairy and processed foods; consider alternatives like almond or hemp milk.

Offer a wide variety of natural plant-based foods—green vegetables, squashes, corn, carrots, tomatoes, onions, mushrooms, nuts, seeds, avocados, beans, fresh fruits, and whole grains.

Choose organic produce when possible to reduce exposure to synthetic pesticides and phthalates.

Eliminate junk food, soda, and soft drinks; practice mindful portion control.

Limit or avoid white bread, pasta, potatoes, and white rice.

Encourage regular physical activity and outdoor play.

Minimize screen time and avoid screens entirely during meals.

Set a positive example—children observe more than they listen.

In conclusion, early puberty can often be managed and delayed through conscious dietary and lifestyle choices. It all comes down to giving your child plenty of sunshine, hugs, wholesome food, and smiles—ensuring that they grow and develop in harmony with their age.

Article by Ms. B.S. Kusuma, Consultant – Clinical Dietician, Manipal Hospital Hebbal