Introducing solids is one of those parenting milestones that comes with a lot of opinions and very little consensus in the places parents actually look for help. The internet has strong views on baby-led weaning. Your mother-in-law started you on rusks at 4 months. Your NCT group is doing the complete opposite of each other.
Here's what the NHS and WHO actually say, and why the approach matters less than getting the basics right.
When to start
The current NHS and WHO guidance is clear: solids should start at around 6 months. Not 4 months, not "when they show interest," not when they stop sleeping through (a common myth used to justify early weaning, which doesn't work).
Signs your baby is developmentally ready for solids:
- Can sit up with minimal support and hold their head steady
- Has lost the tongue thrust reflex (they no longer automatically push food out of their mouth)
- Shows interest in food and can coordinate hand-to-mouth movement
Sitting up with support is the key one. A baby who can't hold their head steady cannot safely manage food. Starting before 6 months increases the risk of choking and doesn't offer any feeding or sleep benefits.
Baby-led weaning vs purees: what the evidence says
Both approaches are appropriate, and the evidence doesn't favour one strongly over the other. What matters is that your baby is getting a variety of textures and nutrients.
Baby-led weaning (BLW):
- Baby feeds themselves finger foods from the start, no purees
- Develops fine motor skills and self-regulation around eating
- Works well if you're confident about safe food sizes and shapes
- Requires you to be comfortable with gagging, which is normal and different from choking
Purees and spoon feeding:
- Easier to introduce a wide range of foods quickly
- More control over portions and intake
- Can lead to texture aversion if not moved on to lumps by 7–8 months
Combination approach: Most families end up here. Soft finger foods alongside some purees or mashes. There's no evidence this confuses babies. It's pragmatic and flexible.
Whatever approach you choose, move towards more varied textures by 7 months. Babies who are still on smooth purees at 9–10 months are more likely to develop texture sensitivity.
First foods
Start simple. One new food at a time for the first few weeks, particularly when introducing allergens.
Good starting foods:
- Soft cooked vegetables: carrot, sweet potato, broccoli, parsnip
- Soft fruit: banana, avocado, cooked pear or apple
- Cooked and cooled porridge
- Soft cooked pasta, rice
- Eggs (well cooked)
- Soft flaked fish
Foods to avoid under 12 months:
- Honey (risk of infant botulism)
- Whole or chopped nuts and grapes (choking risk, use ground nuts or halved grapes)
- Added salt (their kidneys can't handle it)
- Cow's milk as a main drink, though it can be used in cooking
- Undercooked eggs
- Shark, swordfish, and marlin (high mercury content)
- Rice drinks
- Unpasteurised cheeses and products
Allergens: introduce early, not late
Current NHS and BSACI guidance has shifted significantly in the last decade. Early introduction of common allergens reduces the risk of allergy. Delaying is no longer recommended for healthy babies.
The 9 most common allergens to introduce by 12 months:
- Cows' milk (in food)
- Eggs (well cooked)
- Peanuts (as smooth peanut butter or ground)
- Tree nuts (ground or as butter)
- Wheat and gluten
- Soya
- Fish
- Shellfish
- Sesame
Introduce them one at a time, a few days apart, so you can identify any reaction. Signs of an allergic reaction include hives, swelling around the mouth, vomiting, and difficulty breathing. If you see these, seek urgent help.
If your baby has severe eczema or a known egg allergy, speak to your GP before introducing peanuts as they may need to be supervised.
How much and how often
At 6 months, solids are about exploration, not nutrition. Breast or formula milk remains the primary source of nutrition until 12 months.
Rough progression:
- 6–7 months: 1–2 tastes a day, small amounts, no pressure to finish
- 7–9 months: 2–3 times a day, a variety of foods and textures
- 9–12 months: 3 meals a day, moving towards family foods
Don't worry about how much they eat in the early weeks. Many babies play with food more than they eat it. That's fine. Repeated exposure matters more than quantity.
A note on gagging vs choking
Gagging is normal and looks alarming. It's a protective reflex. Babies gag because their gag reflex is further forward in the mouth than an adult's. It usually resolves itself within seconds. Stay calm, don't intervene, and don't stop offering solid foods.
Choking is silent, with no coughing, and requires immediate action. Learn infant first aid before you start weaning.
Starting solids should feel exploratory and low-stakes. It becomes high-stakes when parents feel pressure to do it "right" from too many competing sources. The basics are: start around 6 months, offer a variety, introduce allergens early, avoid honey and salt, and follow your baby's lead on pace.