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Starting Solids — The Complete Guide

When is your baby ready? Purée, BLW or a mix? Which foods first? Everything you need to know — evidence-based and practical.

Evidence-basedUpdated: March 2026
Table of Contents

The 5 Readiness Signs

Before you start, your baby must show these signs. Age alone is not enough — it's the readiness signs that matter.

All 5 signs must be present

  • Your baby can sit upright with support and hold their head steady.
  • The tongue-thrust reflex is gone — food is no longer automatically pushed out of the mouth.
  • Your baby shows clear interest in your food, reaches for it, and watches you chew.
  • Hand-to-mouth coordination works — your baby can bring objects to their mouth intentionally.
  • Your baby opens their mouth when offered food on a spoon.

When to Start? Official Recommendations

The World Health Organization (WHO) recommends exclusive breastfeeding or formula feeding until 6 months of age. From the 7th month onward, complementary foods should be introduced.

The European Society for Paediatric Gastroenterology (ESPGHAN) defines a window: no earlier than 17 weeks (start of the 5th month) and no later than 26 weeks — provided all readiness signs are present. There is no exact date. Every baby has their own pace.

Important

Solids complement milk feeds — they don't replace them. Until the first birthday, breast milk or formula remains the primary nutrition source.

Purée vs. BLW vs. Mix — What Fits Your Family?

There are three ways to start solids. None is better than the other — the best approach is the one that fits your baby and your daily life.

Purée (Spoon-Feeding)

Advantages

  • Controlled nutrient intake
  • Less mess
  • Easy on the go

Disadvantages

  • Baby learns chewing later
  • Less independence

BLW (Baby Led Weaning)

Advantages

  • Develops fine motor skills and chewing practice
  • Encourages self-regulation
  • Baby self-feeds soft finger foods

Disadvantages

  • Very messy
  • Parents need patience
  • Hard to measure intake

Mix (Combination of Both)

Flexible, combines the benefits of both methods, and is the most practical solution for many families. Purée and soft pieces are offered in parallel.

The Best First Foods

Start with mild, easily digestible vegetables. Introduce one new food every 2-3 days to identify any intolerances.

Vegetables

  • 🥕 Carrot — mild, slightly sweet, popular
  • 🎃 Squash — creamy, nutrient-rich
  • 🥬 Parsnip — mild, easily digestible
  • 🍠 Sweet potato — vitamin-rich, filling
  • 🥒 Zucchini — light, water-rich

Fruit

  • 🍐 Pear — soft, mild, low allergen
  • 🍌 Banana — energy-rich, simple
  • 🍎 Apple — steamed, easily digestible
  • 🥑 Avocado — healthy fats, creamy
  • 🫐 Blueberry — antioxidant-rich

Feeding Plan by Age

This overview serves as a guide. Every baby is different — trust your child's hunger and fullness cues.

~6 Months — 1 Meal

  • Texture: Finely puréed or soft sticks
  • Foods: Single vegetables, first fruit, a little oil

7-8 Months — 2 Meals

  • Texture: Coarser purée, soft pieces
  • Foods: Vegetable-potato-meat purée, grains, yogurt, legumes

9-12 Months — 2-3 Meals + Snacks

  • Texture: Family meals, cut small
  • Foods: Almost everything! Bread, pasta, fish, egg, soft fruit and vegetables

Introducing Allergens — Earlier Is Better

For years, the advice was to avoid allergens in the first year. This recommendation is outdated. Major studies like the LEAP study (2015) and the EAT study (2016) have clearly shown: early introduction of common allergens reduces allergy risk — in some cases by up to 80%.

From the start of weaning, you can gradually introduce: peanut (as butter, never whole nuts!), egg (well cooked), cow's milk (in small amounts), wheat, sesame, fish, and soy. Offer new allergens in the morning so you can observe reactions during the day.

Tip for Families with Allergy Risk

Does your baby have eczema or are there allergies in the family? Talk to your pediatrician before introducing — but don't avoid allergens without medical advice.

These Foods Are Off-Limits

Some foods must not be given in the first year — some due to choking risk, others due to health concerns.

Forbidden Foods in the 1st Year

  • Honey — Forbidden before 12 months! Risk of infant botulism (life-threatening poisoning from Clostridium botulinum spores).
  • Salt — Baby kidneys cannot process sodium adequately. No added salt, no ready meals.
  • Sugar — Promotes tooth decay and displaces nutrient-rich foods. Avoid sweetened drinks, cookies, and fruit bars.
  • Whole nuts, grapes, cherry tomatoes — Choking hazard! Always halve or quarter. Nuts only as butter or ground.
  • Raw animal products — No raw egg, no raw milk cheese, no raw meat or fish (salmonella and listeria risk).

BLW Safety: Gagging vs. Choking

When your baby starts self-feeding, you will very likely experience gagging. It can look scary — but it is an important, normal protective reflex.

Gagging — Normal!

  • Sound: Loud — coughing, retching, sputtering
  • Face color: Normal to red
  • Breathing: Present
  • What to do? Stay calm, let baby resolve it themselves

Choking — Emergency!

  • Sound: Quiet to silent — no coughing possible
  • Face color: Blue or pale
  • Breathing: Restricted or impossible
  • What to do? Immediate first aid! Call 911!

Strong Recommendation

Take a pediatric first aid course before starting solids. Many courses take only 2-3 hours and can save lives in an emergency. Ask your midwife or pediatrician about local options.

Frequently Asked Questions About Solids

When can my baby start solid foods?
The WHO recommends starting solids at around 6 months of age. Some medical societies (e.g. ESPGHAN) say as early as 17 weeks if all readiness signs are present. Talk to your pediatrician for personalized advice.
How do I know my baby is ready for solids?
The five readiness signs are: your baby can sit upright with support, has lost the tongue-thrust reflex, shows interest in food, can bring food to their mouth, and opens their mouth when food is offered.
Purée or BLW — which is better?
There is no "better" — both have advantages. Purées allow controlled nutrient intake, BLW encourages independence and motor skills. Many families choose a mix of both. What matters most is that your baby shows readiness signs.
Which vegetables are best as first foods?
Mild, easily digestible vegetables work best: carrot, squash, parsnip, sweet potato, and zucchini. Start with one type and wait 2-3 days before introducing a new one to watch for reactions.
Why should allergens be introduced early?
Major studies (LEAP, EAT) have shown that early introduction of common allergens — especially peanut and egg — can significantly reduce allergy risk. Current guidelines recommend introducing them in small amounts from the start of weaning.
Can my baby have cow's milk before their first birthday?
Small amounts of cow's milk in porridge or for cooking are fine from 6 months. As a main drink, cow's milk should only be introduced after the first birthday, as it strains the kidneys and blocks iron absorption.
What is the difference between gagging and choking?
Gagging is a normal protective reflex: the baby is loud, coughs, may turn red. Choking is silent — the baby turns blue, cannot cough or breathe. Gagging is common and harmless, choking is an emergency. Take a first aid course!
How much should my baby eat when starting solids?
At first, it is often just a few spoonfuls. Let your baby set the pace — solids are complementary, and milk remains the main food source until the first birthday. By 9-12 months, most babies eat 2-3 meals per day.

References

Our content draws on publicly available guidelines from recognised medical institutions.

  1. [1]World Health Organization. Infant and young child feeding — Fact sheet. 2023. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding
  2. [2]World Health Organization. Complementary feeding of young children in developing countries. 2003. https://www.who.int/publications/i/item/WHO-NHD-01.09
  3. [3]European Society for Paediatric Gastroenterology, Hepatology and Nutrition. Complementary Feeding: A Position Paper by the ESPGHAN Committee on Nutrition. 2017. https://journals.lww.com/jpgn/Fulltext/2017/01000/Complementary_Feeding__A_Position_Paper_by_the.21.aspx
  4. [4]American Academy of Pediatrics. Starting Solid Foods — HealthyChildren.org. 2022. https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Starting-Solid-Foods.aspx
  5. [5]American Academy of Pediatrics. The Effects of Early Nutritional Interventions on the Development of Atopic Disease in Infants and Children. 2019. https://publications.aap.org/pediatrics/article/143/4/e20190281/37225/
  6. [6]UK National Health Service. Baby's first solid foods. 2024. https://www.nhs.uk/start-for-life/baby/weaning/
  7. [7]Deutsche Gesellschaft für Kinder- und Jugendmedizin. Handlungsempfehlung: Ernährung und Bewegung von Säuglingen und stillenden Frauen. 2016. https://www.dgkj.de/eltern/dgkj-elterninformationen
  8. [8]New England Journal of Medicine. Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy (LEAP study). 2015. https://www.nejm.org/doi/full/10.1056/NEJMoa1414850
  9. [9]New England Journal of Medicine. Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants (EAT study). 2016. https://www.nejm.org/doi/full/10.1056/NEJMoa1514210

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This guide is for general information only and does not replace individual medical advice. The content has been carefully researched but does not claim to be exhaustive. For questions about your baby's nutrition, contact your pediatrician or midwife.