Starting babies on solid foods is a huge milestone. It can also come with a lot of anxiety for parents. Between confusing advice, new research, allergy and choking concerns, and heavy metal warnings, introducing solid foods for your infant can feel overwhelming.
This guide summarizes insights from the Sage Mother Podcast to help you confidently feed your baby with safety and variety in mind.
At a Glance
- Look for signs that your baby is developmentally ready for solids, including sitting up unassisted, showing interest in food, and holding up their head.
- Introduce a variety of real foods, such as soft vegetables, fruits, and some proteins. You can also offer purees for comfort or convenience.
- Talk to your pediatrician about signs of choking and introducing allergenic foods safely.
- Remember that your baby should still drink plenty of breastmilk or formula for their nutritional needs when they start solid foods.
How to Start Your Baby On Solids, According to a Pediatrician
1. Start Solids at the Right Time (and Know the Signs)
Experts recommend introducing solid foods for infants at around 6 months of age, not before. Watch for key signs your baby is ready to start solid foods, including:
- Sitting up unassisted
- Showing interest in food
- Holding up their head
Some babies may be ready slightly earlier, and many allergists recommend starting at 4 months for allergenic solids like peanut butter. However, developmental readiness is the top priority.
2. Purees, Baby-Led Weaning, or Both?
New parents might be surprised to learn that there are different schools of thought when it comes to introducing solid foods for infants. The goods news is that the different methods are all safe and developmentally appropriate when done correctly. Baby-led weaning supports motor coordination and independent eating, but it’s also okay to use purees for convenience or comfort.
You also don’t have to choose or be dogmatic! Many parents use a hybrid approach.
3. Watch for Gagging vs. Choking
When babies start solid foods, they often gag a bit. Gagging is a protective reflex and a normal part of learning to eat. It actually helps move food out of your baby’s throat and esophagus.
Choking, on the other hand, is rare but serious. It’s also preventable. Parents doing baby-led weaning should be familiar with choking safety and emergency response.
Pro Tip: Talk to your pediatrician about signs of choking before starting babies on solid foods. You can also watch the free safety videos linked in the Resources section below.
4. Prioritize Variety
When starting babies on solid foods, offer them a variety of colors, flavors, and textures. You never know what they’ll develop a taste for.
Offering a variety of foods can also be a protective move. Some studies show that root vegetables like carrots, rice, and potatoes may contain higher levels of heavy metals than other foods. But this doesn’t mean you need to panic: the amount consumed by infants is typically small. The best defense is a wide variety of foods, not avoiding solids altogether.
5. Focus on Real Foods When Possible
Babies don’t need specialized snacks to thrive. What they really need is safe, simple, real food. Many parents find success with soft vegetables, fruits, and even nutrient-dense proteins like egg yolk or yogurt when first starting babies on solids.
That doesn’t mean you can never offer your baby puffs or teething cookies. But they shouldn’t be the focus when introducing solid foods to infants.
A 2024 study found that most store-bought, packaged baby foods in U.S. supermarkets didn’t meet WHO nutrition standards, largely due to high sugar content and weak labeling laws.
6. Allergenic Solids Are Safe (and Important)
Introducing allergenic solids early and safely may reduce allergy risks. Talk with your baby’s primary medical provider before introducing allergenic solids. They’ll be able to advise you on baby-safe methods of introducing these foods, like thinning peanut butter with breast milk or offering soft scrambled eggs.
Some of the main allergens that you should talk to your pediatrician about introducing to your baby are:
- Peanuts
- Dairy
- Egg
- Fish
- Soy
- Wheat
7. Remember That Breastmilk or Formula Still Comes First
Until age 1, breast milk or formula remains your baby’s main source of nutrition. Solids are exploratory and supplemental. Introduce food between bottles and keep feeding on demand.
Don’t worry if much of it ends up on the floor—learning is messy! Think of introducing solid foods for infants as a chance for your baby to play and explore, experience new flavors, and discover more about the world around them. It’ll be less stressful for you, and more fun for them!
This article is summarized from episode 30 of The Sage Mother Podcast. Follow along as we dig deeper into what actually shapes our motherhood experiences, helping one another along the way. Stay Connected with Sage Mother Podcast on Spotify & Apple Podcasts and @sagemotherco on Instagram.
Referenced Resources & Studies on Introducing Solid Foods for Infants
Solid Starts – Signs of Readiness:
https://solidstarts.com/starting-solids/signs-of-readiness/
Shan Tripp – Infant Choking Safety:
https://www.shantripp.com
Healthy Babies Bright Futures – Heavy Metals Report:
https://www.healthybabyfood.org/
CNN: Baby Food Nutritional Standards (Aug 2024):
https://www.cnn.com/2024/08/21/health/baby-food-study/index.html
Introducing Food Allergens to Baby – Solid Starts:
https://solidstarts.com/allergies-babies/?hcUrl=%2Fen-US
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DR. KRISTIN WEIDERT is a board-certified pediatrician and co-founder of Sage Mother Co. With a deep passion for blending medical expertise with holistic wellness, Dr. Weidert empowers families with practical, evidence-based guidance for raising healthy, happy children. As a dedicated pediatrician and entrepreneur, she brings years of clinical experience and a nuanced understanding of family dynamics to her work at Sage Mother Co., offering resources and support that help parents navigate the joys and challenges of modern parenting.