Starting solid foods is one of the big milestones of your baby’s first year. It’s exciting, a little daunting, and full of opinions. Some parents are told to begin early to “help with sleep,” while others hear that waiting longer is best. So, when should you start?
The short answer: most babies are ready for solids at around 6 months. But every baby is different, and what matters most is looking for the right signs of readiness rather than sticking rigidly to a date. This guide will walk you through when to start, what to look for, and how to begin in a safe, relaxed way.
The Official Guidance: Around 6 Months
Both the NHS (UK) and the World Health Organisation recommend starting solids at about 6 months. Before this, breast milk or formula provides all the nutrition your baby needs.
Why 6 months?
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By this stage, most babies’ digestive systems are mature enough to handle food.
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Babies can usually sit with support, hold their head steady, and coordinate their hands and mouth.
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Starting solids too early increases risks of choking and food allergies.
Signs Your Baby is Ready for Solids
Instead of focusing on age alone, look for these cues:
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Good head and neck control - your baby can sit upright with minimal support.
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Hand-to-mouth coordination - they can reach for food and bring it to their mouth.
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Loss of the tongue-thrust reflex - babies are born pushing food out with their tongue; this reflex fades around 6 months.
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Interest in food - watching you eat, reaching for your plate, opening their mouth when food approaches.
Why Not Before 4 Months?
Giving solids before 4 months isn’t recommended. At this stage:
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Babies’ guts and kidneys aren’t mature enough.
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There’s a higher risk of choking.
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It may interfere with breastfeeding or formula feeding.
Some older advice suggested introducing solids at 3–4 months to help babies “sleep through.” Research now shows this doesn’t work and can be unsafe.
Why Not Wait Too Long?
On the other side, waiting too far beyond 6–7 months may have downsides:
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Missing a window for learning new textures can make some babies fussier with food later.
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Iron stores (built up in pregnancy) start to run low around 6 months, so food becomes important for nutrients as well as taste.
How to Start Solids: First Foods
There are two main approaches: purees (spoon-feeding smooth foods) and baby-led weaning (letting babies feed themselves finger foods). Many families do a mixture.
Good first foods include:
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Smooth or mashed vegetables (carrot, sweet potato, broccoli).
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Soft fruits (banana, pear, avocado).
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Iron-rich foods: lentils, beans, finely flaked fish, or mashed egg (well-cooked).
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Baby rice or soft porridge mixed with breast milk or formula.
Tips for the first weeks:
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Offer solids once a day to begin with, gradually building up.
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Let your baby explore. It’s about learning, not eating large amounts straight away.
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Always supervise your baby while eating.
Allergy Awareness
Some foods are more likely to cause allergies: cow’s milk, eggs, peanuts, tree nuts, fish, shellfish, soya, and wheat.
Introduce these one at a time, during the day, when you can watch for reactions. Signs include rash, swelling, vomiting, or difficulty breathing (call emergency services if severe). Current advice is that delaying allergens doesn’t prevent allergies — in fact, early exposure (from 6 months) may help.
Foods to Avoid Before 12 Months
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Honey (risk of botulism).
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Whole nuts (choking hazard) Use smooth nut butter instead).
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Added salt and sugar (babies’ kidneys can’t cope with salt, and sugar encourages tooth decay).
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Unpasteurised cheese and certain soft cheeses (risk of listeria).
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Shark, swordfish, and marlin (too much mercury).
Sample Timeline for Introducing Solids
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6 months: Begin with small tastes of fruit, veg, and iron-rich foods.
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6–7 months: Offer food once or twice a day, plus usual milk feeds. Start experimenting with different textures.
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7–9 months: Three small meals a day. Introduce protein (meat, fish, eggs, beans), dairy (yoghurt, cheese), and finger foods.
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9–12 months: Three meals plus healthy snacks. Family foods (minus salt and sugar) become the norm.
Will starting solids help my baby sleep better?
No. Research shows food doesn’t guarantee longer sleep. Babies wake for many reasons, and sleep improves naturally with time.
Do I need to buy special baby food?
Not necessarily. Many parents start with homemade fruit and veg, mashed or steamed. Just avoid salt and sugar.
Should I use purees or baby-led weaning?
Both work. Some babies love finger foods, others do well with spoon-fed purées. A combination is often easiest.
What if my baby spits food out?
That’s normal at first, it’s a new skill. Keep offering small amounts without pressure.
Do I need to give water? Yes, small sips of cooled boiled water can be offered with meals from 6 months. Milk (breast or formula) remains their main drink until 12 months.
Introducing solids is about exploration, not perfection. Aim to start at around 6 months, when your baby shows signs of readiness. Keep milk feeds as the main source of nutrition until age 1, and see solids as an adventure in taste, texture, and learning.
Every baby goes at their own pace. So whether your little one takes to food straight away or needs more time, you’re doing it right.