Most babies are ready for solid foods around 6 months — when they can sit with support, hold their head steady, and show interest in food. Start with iron-rich foods, introduce common allergens like peanut and egg early and one at a time, and keep breast milk or formula as your baby's main source of nutrition through the first year.
Starting solids is a fun milestone — and a common source of questions. The goal in the first year isn't to fill your baby up, but to practice: exploring flavors and textures while milk still does the heavy lifting.
Signs your baby is ready for solids
Around 6 months, most babies show the signs that they're ready:
- They can sit up with support and hold their head steady.
- They've lost the reflex that pushes food out of their mouth.
- They watch you eat with interest and reach for food.
Age is a guide, not a rule — readiness is about development. If you're unsure, we'll check at your baby's well-visit.
First foods: where to start
Iron is the priority. Babies are born with iron stores that begin to run low around 6 months, so first foods should help replenish them: iron-fortified infant cereal, pureed or well-cooked meats, lentils, and beans. From there, add a rainbow of vegetables and fruits.
There's no medical reason to start with bland rice cereal specifically, and no need to introduce foods in a strict order. Single-ingredient foods simply make it easier to spot any reaction.
Introducing allergens safely
Guidance has changed: for most babies, introducing common allergens early — around 6 months, once solids are underway — may actually help prevent food allergies. Offer them one at a time, a few days apart, at home earlier in the day so you can watch for a reaction.
Common allergens include peanut (as a thinned peanut-butter puree, never whole nuts), egg, dairy, wheat, soy, fish, and shellfish.
Trouble breathing, swelling of the lips or face, repeated vomiting, or widespread hives after a food. If your baby has severe eczema or an existing food allergy, talk with us before introducing allergens.
Foods to avoid in the first year
A few foods aren't safe yet:
- Honey — risk of infant botulism before age 1.
- Choking hazards — whole nuts, whole grapes, popcorn, hard raw vegetables, chunks of hot dog.
- Cow's milk as a main drink — wait until 12 months (small amounts in food are fine).
- Added salt, sugar, and juice — not needed and best limited.
Making mealtimes positive
Follow your baby's cues, let them get messy, and don't force bites — early meals are about curiosity, not calories. Eating together and offering a variety of family foods (safely prepared) sets the stage for a healthy eater later on.
