Starting Solids

Starting solids is one of the biggest milestones in your baby’s first year – and one of the most confusing! Between outdated advice, differing opinions, and social media “rules”, it can be hard to know what’s right.

The truth? There’s no perfect age to start solids. What matters most is your baby’s developmental readiness. Just like some babies walk at 9 months and others at 18, every little one is unique.

In this blog, we’ll walk you through how to know when your baby is ready, what to feed them first, how much to offer, and the different feeding methods – all backed by the latest evidence.

Why 6 Months Is the Recommended Starting Age

The current guidelines from the World Health Organisation and Australian Department of Health recommend introducing solids around 6 months, but not before 4 months, while continuing exclusive breastmilk or formula until then.

Six months is when most babies show the developmental signs of readiness for solids. Some might be ready a little earlier (around 5½ months) and others later (closer to 7 months) – and that’s completely normal.

“My 4–5 Month Old Seems Interested in Food – Does That Mean They’re Ready?”

It’s common for babies around 4–5 months to show big interest in food – watching you eat, reaching for your plate, or mimicking chewing motions. While this curiosity is wonderful, it doesn’t necessarily mean they’re ready to start solids.

This stage is more about exploration than consumption. Try letting your baby join in with family mealtimes by:

• Sitting them on your lap or in a supported highchair to observe and learn
• Offering an empty spoon, cup, or plate to play with
• Letting them sip (and spill!) expressed milk or formula from a small open cup
• Trying a frozen “mumsicle” made from breastmilk for teething relief (recipe in Milk to Meals)

Signs Your Baby Is Ready for Solids

When your baby shows the developmental signs of readiness, it means their digestive system, muscles, and reflexes are ready for food. Look for all the following:

1. Your baby can sit up unassisted

This is the most important sign. They may not be able to sit on the floor unassisted, but once in a highchair or on your lap, they should be able to sit upright without slumping forward or to the side.
Good sitting strength means your baby’s core and digestive muscles are mature enough to process food, and it reduces the risk of choking or aspiration.

2. Good head and neck control

Your baby’s head should stay steady and upright. Strong neck control allows them to safely move food around the mouth, swallow effectively, and turn their head away to show when they’ve had enough.

3. Interest in food

Curiosity about food is a great sign – especially when combined with the two points above. Reaching for food, watching you eat, or opening their mouth when offered a spoon are all positive indicators.

Choosing a Feeding Method: Purees, Baby-Led Weaning, or Both?

You might feel pressure to pick a “method”, but the best approach is the one that works for your baby and you.

Some parents begin with smooth purees, others go straight to soft finger foods (baby-led weaning), and many do a combination. There’s no “right” way – every family and baby is different.

A relaxed, responsive feeding environment is far more important than the method itself. You can read more about the pros and cons of each approach in our blog on Purees vs Baby-Led Weaning.

We do recommend that by 8–9 months, babies are given the chance to explore some finger foods to support oral motor and sensory development.

What Foods to Start With

There’s no single “best” first food – instead, think about offering a variety of nutrient-dense whole foods. Early eating is about so much more than nutrition. It’s a sensory experience where your baby is learning flavours, textures, smells, coordination, and the joy of eating with the family.

Before diving in, make sure you download our FREE First Food Guide, which gives an easy overview of what foods to offer (and when).

Avoid starting with any top allergens until your baby has tolerated a few low-allergenic foods. This simply makes it easier to notice if a reaction occurs. (You can read more in our blog on introducing allergens.)

And truly – there’s no need for rice cereal. Babies benefit from foods high in haem-iron (read more about iron needs here) and big flavours from the get-go.

Some favourite first foods include:

• Bone broth — served on its own or mixed through vegetables
• Avocado — mashed, sliced, or blended with breastmilk, formula, or broth
• Root vegetables — sweet potato, pumpkin, parsnip or beetroot, steamed until soft
• Coconut cream — straight from the can or mixed with vegetables or avocado
• Liver — offered as strips, pâté, or mixed into purées
• Pasture-raised meats — slow-cooked chicken thigh, lamb shoulder or beef cheeks
• Bone marrow — stirred into purées or spread on soft finger foods

Find recipes for all these foods and more in our starting solids book Milk to Meals.

Once your baby has tried a handful of first foods, the goal is simply that they start eating what you eat – or a version of it. Eating together as a family is one of the most powerful ways to support their long-term eating habits, reduce fussiness, and simplify your own meal prep.

How Much and How Often to Feed

In the beginning, your baby might only take a few spoonfuls – and that’s perfectly okay.

Start with 1–2 teaspoons or 1-2 small pieces of finger food once per day, then gradually build up as their skills and appetite grow.

Keep milk feeds (breastmilk or formula) the main source of nutrition until 12 months, and offer solids about 30–60 minutes after a milk feed, when your baby is calm, happy, and not overtired.

You can read more detailed guidance in our post on How Much and How Often to Feed Your Baby.

The Best Equipment for Starting Solids

There’s no shortage of feeding gear on the market, but you don’t need everything. We’ve compiled our favourite tried-and-tested items – including discount codes – in our Free Starting Solids Equipment Guide.

Need Extra Support?

Starting solids can feel overwhelming, but it doesn’t have to be. Our best-selling book Milk to Meals takes the guesswork out of the process. Inside, you’ll find everything you need to feel confident – from developmental readiness signs and allergen introduction, to key nutrients, textures, meal ideas and hundreds of family-friendly recipes.

If you’re feeling unsure, anxious, or would simply love a personalised starting solids plan, our Online Clinic offers one-on-one consultations with our dietitians, naturopaths and feeding specialists. These sessions are perfect if you want tailored guidance, reassurance, or support navigating things like timing, first foods, feeding methods or a customised introduction plan.

For babies with allergies, eczema, reflux, feeding challenges, or a family history of food sensitivities, our team is here to support you with compassionate, evidence-based care – so you can feel confident feeding your little one at every step.