Starting Solids at 6 Months: First Foods Guide
Around 6 months is when most babies are developmentally ready for solid foods. This is an exciting milestone — and it comes with a lot of questions. Here's a practical guide to first foods.
Readiness Signs
- Can sit up with minimal support and hold head steady
- Shows interest in food — watches you eat, reaches for food
- Has lost the tongue-thrust reflex (doesn't automatically push food out)
- Can move food to the back of mouth
- Double birth weight (most do by 4–6 months)
What to Start With
There's no required "first food." Good options for first foods:
- Iron-rich foods: Pureed meats, iron-fortified infant cereals, pureed beans and lentils — iron needs increase at 6 months
- Vegetables: Pureed sweet potato, butternut squash, peas, green beans, carrots
- Fruits: Pureed apple, pear, mango, avocado, banana
- Soft finger foods (BLW): Soft-cooked broccoli florets, quartered strawberries, strips of soft-cooked sweet potato
How Much to Start With
Start with 1–2 teaspoons once a day for the first week. Gradually increase to 2–3 tablespoons per meal over the next few weeks. At 6 months, breast milk or formula remains the primary nutrition source. Solids are about exploration and learning, not calorie replacement.
Introducing Allergens Early
Current guidance recommends introducing the top 8 allergens (peanuts, tree nuts, eggs, milk, wheat, soy, fish, shellfish) early and often. Early introduction reduces allergy risk. Introduce one new allergen at a time, wait 3–5 days, and watch for reactions. Peanut introduction is especially supported by the LEAP study — even for babies with mild eczema.
Sample Meals
Frequently Asked Questions
Yes — once solids are introduced, offer small amounts of water (2–4 oz/day) in an open cup. This helps with digestion. Breast milk or formula remains the primary drink.
Both approaches are valid, and many families combine them (responsive feeding). BLW preserves natural hunger cues and encourages food exploration. Purees allow more control over portions and nutrient density initially. Neither has proven superior for long-term outcomes.
Spitting, gagging, and showing disinterest are all normal in the first weeks. It takes 10–15+ exposures before many babies accept a new food. Keep offering without pressure.