Starting solids is an exciting milestone in your baby’s development, but it can also be a bit overwhelming with all the different advice out there. Should you start at 4 months or wait until 6? What foods should you introduce first, and how do you know if your baby is even ready?
In this post, we’ll break down everything you need to know about starting solids, when to start, what foods to try, and how to approach this new chapter with confidence. Whether you’re doing purees, baby-led weaning (BLW), or a mix of both, the key is following your baby’s cues and making mealtimes a fun, stress-free experience. Let’s dive in!
When should I start solids?
This is a common question, and it’s no wonder there's some confusion. Some people say 4 months, while others suggest waiting until 6 months. So, what’s the best approach?
Currently, The World Health Organization (WHO), The National Health and Medical Research Council (NHMRC), and ASCIA (Australasian Society of Clinical Immunology and Allergy) all recommend starting solids around 6 months but not before 4 months of age.
Before you introduce any solids (which include foods other than milk, such as purees), it’s important to look for signs that your baby is ready.
The signs of readiness include:
Good head and neck control
Sitting up with minimal support (i.e. in a high chair without slumping over)
Showing interest in food (reaching for what you’re eating or opening their mouth when offered food)
Ability to move food to the back of their mouth and swallow (decrease in the tongue thrust reflex)
Increased appetite
Why shouldn’t I start solids before 4 months?
Starting solids too early isn’t recommended for a few reasons:
Immature Digestive System: A baby’s digestive system is still developing during the first few months of life. Introducing solids too soon could potentially increase the risk of digestive issues, allergies, intolerances, or illnesses due to an immature immune system and gut.
Nutritional Needs: During the first few months, breast milk or formula provides all the necessary nutrients for a baby’s growth. If you start solids too early, it may reduce their appetite for milk intake, which can affect their overall nutrition and growth.
Developmental Readiness: Babies need to have the coordination to move food from the front to the back of their mouth and swallow it without pushing it back out. This usually doesn’t happen until around 6 months when they begin to lose the ‘tongue extrusion reflex,’ which instinctively pushes food out with their tongue. Their oesophageal muscles also need to be mature enough to prevent food from coming back up, reducing the risk of choking.
Core Stability: Young babies often don’t have the core stability or head and neck control to safely handle solid food to prevent choking and support adequate digestion.
Remember, every baby is unique. It’s crucial to follow your baby’s signs of readiness and your healthcare professional’s advice.
What foods should I start with?
You can start with any food you would like however when you’re ready to start, here’s what I recommend:
I recommend beginning with non-allergenic foods for the first week, such as vegetables, to minimise the risk of an allergic reaction on the first introduction to solid foods.
Introduce iron-rich foods early on to meet your baby’s increased iron needs after 6 months. Examples include eggs, fish, iron-fortified cereals or oats, meats (such as well-cooked chicken, beef, lamb, or turkey), green leafy vegetables like spinach, lentils, legumes, tofu, and nut butters.
Introducing the common allergens by 12 months of age is also recommended. The 9 common allergens are egg, dairy (cows milk), wheat, soy, sesame, peanut, tree nuts, fish and shellfish.
Do I have to do BLW (Baby-Led Weaning) or can I do purees?
No, you don’t have to do BLW if you don't want to and can absolutely do purees, or even a combination of both! There’s nothing wrong with starting with purees, especially if you’re nervous about choking or gagging. You can incorporate both approaches to expose your child to a variety of textures from the start.
By around 8-9 months, try to progress to more complex textures, like lumpy, mashed, minced, or soft foods. You can start with foods soft enough to squash with the tongue and roof of the mouth, and as your child becomes more skilled at eating, progress through other textures.
When can I introduce water?
You can introduce small amounts of boiled and cooled water from 6 months of age. Offer it with their solids in a cup to help manage constipation, but make sure it doesn’t replace their breast milk or formula feeds.
How much food should my 6 month old be eating?
There’s no “one size fits all” answer. Every child’s appetite and interest in foods will be different. You can start with a small amount (about a teaspoon) of food once per day during the first week and see how your baby responds. If they want more, offer more. If they’re satisfied with just a teaspoon or are pushing food away, that’s okay too. Each week, you can gradually increase the amount.
Continue offering breast milk or formula feeds 30 minutes to 1 hour before solids until your baby reaches 9 months, then you can flip the order. By 12 months, your baby will likely be eating 3 meals and 2-3 snacks per day, around every 2-3 hours, and you can start weaning off breast milk or formula if you’re ready.
Listen to our podcast episode all about starting solids to learn more, including what equipment you might need to get started, how and when to introduce allergens and how to manage constipation when starting solids.
If you feel you need more support with your starting solids journey click HERE to fill out our application form and we will schedule your FREE 15-minute Enquiry Call to make sure we are the right fit for you.
You can download our FREE starting solids checklist and allergen tracker HERE to help you on your journey.
This blog post was written by Paediatric Dietitian and Co-Founder of Hera Nutrition - Elise Pope. Information shared in this blog post is general in nature and should not replace individualised advice from a health professional. Professional medical advice should be obtained before making any decisions regarding you or your child’s health.
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