When Is My Baby Ready for Solid Foods?

Most health organisations recommend introducing solid foods at around 6 months of age, when breast milk or formula alone no longer meets all nutritional needs. However, readiness is about more than age — look for these physical signs:

  • Can sit up with minimal support and hold their head steady
  • Shows interest in food — watching others eat, reaching for food
  • Has lost the tongue-thrust reflex (no longer automatically pushes food out of their mouth)
  • Can move food to the back of their mouth and swallow

Starting too early (before 4 months) can increase the risk of choking, digestive problems, and allergies. Starting later than 7 months may make it harder to transition from liquids and could lead to nutritional gaps — particularly in iron.

First Foods: Where to Begin

There's no strict rule about which food to introduce first, but the best choices are:

  • Iron-rich foods: Pureed meats (chicken, beef), iron-fortified cereals, mashed lentils or legumes
  • Vegetables: Pureed sweet potato, pumpkin, peas, carrots, or broccoli
  • Fruits: Mashed banana, pureed apple, pear, or avocado
  • Grains: Rice cereal, oatmeal (pureed or thinned to a smooth consistency)

Introduce one new food at a time, waiting 3–5 days before adding the next. This makes it easier to identify any allergic reactions or sensitivities.

Textures: Moving Through the Stages

As your baby grows, gradually move through different textures:

  1. Smooth purees (6 months) — completely smooth, no lumps
  2. Mashed foods (7–8 months) — soft lumps are fine now
  3. Minced and chopped foods (9–12 months) — soft pieces that baby can manage
  4. Soft finger foods (8–12 months) — pieces baby can pick up and self-feed

Introducing Common Allergens

Current guidance from major allergy organisations recommends introducing common allergenic foods early and regularly — this actually helps reduce the risk of developing allergies. Common allergens to introduce (one at a time) include:

  • Peanut products (smooth peanut butter thinned into puree)
  • Egg (well-cooked)
  • Cow's milk products (yoghurt, cheese — not cow's milk as the main drink under 12 months)
  • Tree nuts (ground or as nut butter)
  • Fish and shellfish
  • Wheat
  • Sesame

If your child has eczema or a known food allergy, speak to your doctor before introducing allergens — they may recommend supervised introduction.

Foods to Avoid in the First Year

  • Honey — risk of infant botulism (avoid under 12 months)
  • Added salt and sugar — babies' kidneys can't handle excess salt; sugar promotes poor habits
  • Whole nuts — choking hazard
  • Cow's milk as a main drink — fine in cooking and yoghurt, but not as a formula replacement until 12 months
  • Raw or undercooked eggs, meat, or seafood
  • Soft cheeses made from unpasteurised milk
  • Hard, round foods (whole grapes, cherry tomatoes, raw carrot) — choking hazards; always slice these lengthways

Dealing with Food Refusal

It's normal for babies to refuse new foods — sometimes many times before accepting them. Research suggests babies may need to be offered a new food 10–15 times before accepting it. Keep mealtimes relaxed, offer small amounts alongside familiar foods, and never force-feed. Your baby's appetite will vary from day to day, and that's perfectly normal.