Introducing your baby to solids is an exciting milestone, filled with possibilities for new flavors, textures, and mealtime memories. But it can also come with plenty of questions. What should you feed them first? How do you know they’re ready? And how can you make sure they enjoy their first tastes of the world beyond milk or formula?

If you're feeling unsure, don’t worry—you’re not alone. Starting solids is a learning experience for both you and your baby, and there’s no one-size-fits-all approach. To help you through this process, here’s everything you need to know about starting solids and choosing the best first foods for your little one.

When to Start Solids

The general recommendation is to start solids around 6 months of age, but every baby is different. Some may show signs of readiness earlier, while others might need a bit more time. It’s important to look for clues that your baby is developmentally ready before introducing solids.

Signs Your Baby Is Ready for Solids

  • Good head and neck control: Your baby should be able to sit up with support and hold their head steady.
  • Interest in food: If your baby starts eyeing your meals, reaching for your plate, or mimicking chewing motions, it’s a good sign they’re curious about food.
  • Loss of the tongue-thrust reflex: This reflex causes babies to push food out of their mouths. When it fades, they’re more likely to successfully swallow solids.
  • Growing appetite: If your baby still seems hungry despite regular milk or formula feedings, they might be ready to explore solids.

Always consult with your pediatrician before starting solids, especially if your baby was born prematurely or has specific health concerns.

How to Introduce Solids

When it’s time for that first bite, start slow and keep it simple. Solids are meant to complement breast milk or formula, not replace it, so begin with small amounts and gradually increase over time.

Tips for a Smooth Start

  1. Begin with one meal per day: Choose a time when your baby is calm and alert, but not overly hungry or tired.
  2. Start small: Offer one to two teaspoons of food to begin with. If your baby seems unsure, there’s no need to push.
  3. Introduce one new food at a time: This makes it easier to pinpoint any potential allergies or sensitivities. Wait at least three to five days before introducing another new food.
  4. Be patient: It may take several tries before your baby accepts a new food. Keep offering, and don’t be discouraged if they’re hesitant at first.

The Best First Foods for Babies

When choosing your baby’s first foods, focus on those that are easy to digest, gentle on their tummy, and rich in nutrients to support growth and development.

Pureed Options

  1. Single-Grain Cereals: Iron-fortified cereals like rice or oatmeal are classic first foods for a reason. They’re easy to swallow, gentle on the stomach, and a great source of iron, which breastfed babies may start to need more of around 6 months. Mix the cereal with breast milk or formula to create a thin, smooth texture and gradually thicken it as your baby grows comfortable.
  2. Sweet Potatoes: Sweet potatoes are naturally sweet, creamy, and packed with beta-carotene, which the body converts to vitamin A. Vitamin A supports healthy vision, immunity, and growth, making sweet potatoes a powerhouse first food. Peel, steam, and puree them to a smooth consistency.
  3. Avocado: Avocados are rich in healthy fats that are essential for brain development. Their creamy texture makes them easy to mash and serve as a simple, nutrient-dense option.
  4. Bananas: Bananas are another naturally sweet choice babies tend to love. They’re loaded with potassium, vitamin C, and fiber. Simply mash a ripe banana until smooth, or mix it with a little breast milk or formula for a runnier texture.
  5. Carrots: Carrots are a great source of beta-carotene and vitamin C. Their mild, slightly sweet flavor makes them a baby-friendly favorite. Steam or boil carrots until soft, then puree them until smooth.

Baby-Led Weaning Options

If you’re considering baby-led weaning, where babies feed themselves whole, soft foods rather than purees, here are some fantastic options to start with.

  1. Steamed Broccoli Florets: Broccoli is full of vitamins C and K, as well as fiber. Steaming it until it’s soft makes it easy for babies to gum on, while holding the stem acts as a built-in handle.
  2. Soft-Cooked Sweet Potato Wedges; Cut sweet potatoes into thick wedges and bake or steam them until soft. Their natural sweetness and tender texture will appeal to your baby, and they’re easy for little hands to grasp.
  3. Sliced Avocado: Ripe avocado slices are perfectly soft for gumming and provide those valuable healthy fats. Roll the slices in a bit of crushed cereal or breadcrumbs to make them less slippery.
  4. Scrambled Eggs: Eggs are an excellent source of protein, choline, and other nutrients. Scramble them lightly until soft and fluffy, and offer small pieces for your baby to pick up.

Foods to Avoid

Not all foods are suitable for babies starting solids. Avoid the following until your little one is older:

  • Honey: It can cause botulism in babies under 12 months.
  • Cow’s milk as a drink: While dairy products like yogurt and cheese are fine, cow’s milk isn’t recommended until age one.
  • Choking hazards: Stay away from whole nuts, popcorn, uncut grapes, and chunks of raw veggies.
  • Highly salty or sugary foods: Babies’ developing systems don’t need additional salt or sugar.

Making Mealtime Enjoyable

Mealtime should be a fun and positive experience for both you and your baby. Focus on exploration and enjoyment rather than how much your baby eats.

Practical Tips for Mealtime Success

  • Keep it relaxed: Sit with your baby for meals, and make eye contact as they explore new foods.
  • Expect messes: Babies are messy eaters, so keep a bib and some cleanup supplies nearby. Consider using a splash mat under the high chair.
  • Respond to cues: If your baby turns their head away or seems disinterested, don’t force feed them. It’s okay to try again at another time.
  • Make tasting fun: Encourage your baby to touch, smell, and play with their food. It’s all part of the learning process.

Allergies and Safety

Introducing solids also means introducing common allergens like peanuts, eggs, and dairy. Recent guidelines recommend offering these foods early, around 6 months, in small amounts to reduce the risk of allergies.

Tips for Allergy Safety

  1. Introduce allergens one at a time: Start with a small amount and watch for reactions like hives, swelling, or vomiting.
  2. Stay prepared: Have your doctor’s contact information nearby and watch for signs of severe reactions, like difficulty breathing.
  3. Follow pediatrician guidance: If your baby has a family history of allergies, consult your doctor before introducing new foods.

Starting solids is an exciting step in your baby’s development, but it’s also a new experience for everyone involved. Whether you choose purees, baby-led weaning, or a mix of both, the ultimate goal is to help your baby develop a healthy relationship with food.

Take it slow, enjoy watching your baby’s reactions to new flavors, and remember that every child is different. Trust your instincts, stay flexible, and celebrate the small wins along the way.