Starting Solids 101: A Parent’s Guide to Baby’s First Bites

Watching your bub start solid foods is an exciting milestone! It is a new sensory experience where your little one tries new tastes and textures. More importantly, it is crucial in their growth and development. But like everything parenthood - there seems to be a wealth of information out there that can make it feel overwhelming. We’re here to make the journey to starting solids enjoyable and stress-free - and to help you raise a happy, healthy eater. In this guide, we’ll break down everything you need to know about starting solids, from recognizing signs of readiness to the best first foods for your baby. Ready? Let’s dive in together!

Knowing when your bub is developmentally ready to start solids is key to successfully introducing solids. Experts like the American Academy of Pediatrics (AAP) and World Health Organization (WHO) recommend starting solids when your baby is between 4 to 6 months. Most full-term babies will be ready to practice eating once they’re 6 months. However, every baby is different and it is important to see if your bub is showing signs of readiness instead of looking solely at their age. Your bub is ready to start trying solids once they show all of these signs of readiness: 

• Good head and neck control: Your baby can sit upright with little or no support and hold their head up and steady. This helps them swallow safely and reduces their risk of choking. 
• Loss of tongue-thrust reflex: Newborns are born with a natural reflex to push foreign objects and food out of their mouths - this is called a tongue-thrust reflex. Most babies lose this reflex around 4-6 months. 
• Interest in food: If your bub shows interest in food and you notice them watching you eat, mouthing for food, or leaning forward to ask for food, it shows they’re ready to try new tastes and textures. 
• Ability to bring food to their mouths: If your bub can pick up objects and bring them to their mouths, they may be ready to start solids. This skill is important for self-feeding.

Can I start solids early? 

Some parents wonder if they can start solids early before their baby is 4-6 months old. This is usually because they’ve heard that it could help their baby sleep longer stretches at night. We get it! Sleep deprivation is real in those first few months (or years!) However, research has shown that starting solids early can do more harm than good. Here are a few reasons why: 

1. Their digestive systems are still premature and can’t digest foods yet. If introduced to food too early, they can experience tummy aches, constipation, and food sensitivities. 
2. When babies aren’t developmentally ready to start solids and show little or no signs of readiness, starting solids too early can increase their risk of choking. 
3. Some studies suggest that delaying the introduction of solids until 4-6 months can decrease your baby’s chances of developing food allergies and sensitivities. 

Can I start solid foods before my baby shows signs of readiness? 

What if your baby is 6 months old but doesn’t show any or little signs of readiness? Not to worry! Every baby develops in their own time. Some things to consider are: 

• If they were born prematurely, your pediatrician may suggest an adjusted timeline 
• If they still don’t show signs of readiness by 7 months, consult your pediatrician or family doctor

As your baby grows, their iron stores from birth start to deplete. Iron is an important mineral for your bub for brain development and the production of red blood cells. Because of this, the best first foods for your little one are iron-rich, full of healthy fats, and nutrient-dense.

Iron-rich foods include:

• Soft-cooked or pureed meats like beef, lamb, pork, chicken, turkey. Liver is also a very iron-rich source. 
• Egg yolks 
• Legumes like chickpeas, lentils, and peas
• Vegetables like spinach, broccoli, brussel sprouts, and grean beans
• Whole-grain breads, and chickpea or lentil pasta
• Oats and quinoa 

Foods rich in healthy fats include: 

• Avocado
• Nut butters (spread thinly or mixed in with yogurt, overnight oats, etc.) 
• Salmon
• Full-fat dairy like plain yogurt or cottage cheese 

While there are plenty of safe foods for your baby, there are a few foods to avoid: 

• Infants under 1 should not consume any honey - raw or cooked - because it can cause botulism.
• Whole nuts and seeds are a choking hazard. Instead, opt to use a smooth nut butter. If you’re using it on toast, thinly spread it to make it safer. 
• Avoid feeding your baby sugary or salty foods that can affect their taste preferences. 
• Avoid feeding them uncooked eggs, meat, or fish products that could put your baby at risk of foodborne illnesses. 

Baby-Led Weaning vs. Traditional Purees

There are two methods to introduce solid foods safely to your baby  - traditional purees or baby-led weaning (BLW). 

Baby-led weaning (BLW) is an approach to starting solids that allows your baby to self-feed. It completely bypasses the traditional purees and uses finger foods that have been prepared and cut safely according to your baby’s age and where they’re at developmentally. BLW allows little ones to try new foods, learn how to chew, and offers a sensory experience. 

If you’re nervous about starting solids and torn between either method, you can try a combination approach and see which approach works best for you and your family. 

Tips to Introduce New Foods Safely

• Introduce one new food every 3-5 days to monitor for potential food allergies or sensitivities (cow’s milk, gluten, eggs, peanuts, tree nuts, soy, fish, and sesame)
• Your baby’s tummy is still getting used to solids and their appetites might surprise you! Try offering your bub a teaspoon or two of food at a time in the beginning.
• Learning to eat food is a whole sensory experience! Let your baby touch and play with the food to help them build confidence. 
• Learn the signs of allergies like hives, rash, vomiting, diarrhea, discomfort from stomach pains or cramps, itchy or swollen lips, tongue, or mouth, and breathing difficulties. These can occur within minutes to hours of consuming the food. 
• Learn to recognize the difference between gagging and choking. Gagging is a normal, protective response when your bub is learning how to eat. Signs of choking include quiet or no sounds, they turn purple or blue from their airways being blocked and require immediate attention.

Now that you’re ready to start your solids journey with your bub, here are a few feeding essentials to help with your transition: 

• High Chair: Find a supportive high chair with good foot and back support that allows your little one to sit upright to aid in safe swallowing. We recommend finding an easy-to-clean chair with a wipeable or removable cushion because it can get VERY messy! 
• Baby spoons and forks: Easy-to-hold utensils with soft tips can help protect your baby’s gums and short, thick handles. 
• Baby bowls and plates: Find bowls and plates with a strong, suction base to help keep them in place and avoid spillage. 

• Bibs: Mealtimes are messy and that's where bibs come in to help make it easier to clean up your bub after a meal. We love soft, sleeved bibs that are easy to wipe, and have a catch-all to pocket to keep the mess contained. You could also try doubling bibs up with a bandana bib on the inside and a smock bib on the outside. 
• Open cups and straws: If you’re up for it, an open cup with or without a draw can help promote healthy oral development. 
• Food containers: if you’re meal-prepping BLW foods or purees ahead of time, you’ll need small airtight containers and silicone freeze trays that help portion the food. Reusable food pouches make feeding your baby purees or smoothies easier on the go and can be used in toddlerhood. 
• Floor mat: A wipable, waterproof floor mat under your baby’s high chair can make cleaning up after mealtimes easier. Find one that can be easily thrown into the wash and wiped. If you have one of our waterproof change pads, they could also double up as a mess-free floor mat for mealtimes! 

Starting solids is an exciting milestone in your baby’s growth! Remember that every baby develops differently and to look for signs of readiness.  Some babies may take a bit longer to adjust to solids while others may love solids immediately, To keep this journey stress-free, embrace the mess, keep mealtimes relaxed, and find an approach that works for you and your family.  We hope you enjoy this milestone. Here’s to raising happy, healthy eaters! 

Need some feeding essentials to make mealtimes go smoother? Shop our Feeding essentials today.