Topic: When to start (developmental readiness)
Let’s talk about when to start solids, because this is one of the most common questions parents ask.
The most important thing to know is that babies are generally ready to start solids at around six months of age. Not before four months, and for most babies, waiting until around six months is best because their body, digestive system, and feeding skills are more developed.
But rather than focusing only on age, it’s really helpful to look at developmental readiness signs. Starting solids is not about rushing into food because your baby seems hungry, is waking overnight, or because someone tells you they’ll sleep better if you start. Solids are started when your baby is physically ready to manage them safely.
There are a few key signs to look for.
First, your baby should have good head and neck control. This means they can hold their head steady and upright. This is really important for safe swallowing.
Second, your baby should be able to sit upright with support. They do not need to sit fully independently on the floor, but they do need enough body control to sit in a high chair or on your lap in a stable, upright position.
Third, your baby will start showing interest in food. They may watch you eat, reach for your food, open their mouth when food comes near, or seem curious about what is happening at mealtimes.
Another big sign is that your baby has started to lose the tongue-thrust reflex. This is the reflex that causes younger babies to automatically push things out of their mouth with their tongue. When that reflex begins to reduce, babies are better able to move food to the back of the mouth and swallow it.
It also helps if your baby is able to pick things up and bring them to their mouth. This shows growing coordination and readiness to explore food.
What does not necessarily mean your baby is ready? Chewing on hands, waking more overnight, being bigger than other babies, or wanting extra milk feeds. These things can be completely normal and do not always mean it is time for solids.
And remember, when you do start solids, breastmilk or formula is still the main source of nutrition for the first year. Solids are an addition, not a replacement, in the early months. The goal at first is exposure, practice, and learning.
Starting solids is not a race. There is no prize for starting early. The best time to begin is when your baby is developmentally ready.
First foods (iron-rich focus)
Around 6 months of age, your baby’s natural iron stores — which they built up during pregnancy — begin to run low. At the same time, their brain is developing rapidly, and iron plays a really important role in this development.
That’s why one of the key recommendations when starting solids is to include iron-rich foods early and regularly. There are two main types of iron-rich foods.
Animal-based sources (heme iron — easiest to absorb)
- Soft, shredded or minced red meat (beef, lamb)
- Chicken or turkey
- Fish (boneless, well-cooked)
- Liver (in small amounts, occasionally)
Plant-based sources (non-heme iron)
- Iron-fortified baby cereals
- Lentils and beans (well-cooked and mashed)
- Tofu
- Spinach and leafy greens
Because plant-based iron isn’t absorbed as easily, we can boost absorption by pairing these foods with vitamin C-rich foods, like tomato, broccoli, capsicum, citrus fruits and berries. For example, offering lentils with a little tomato, or iron-fortified cereal with mashed berries.
Aim to offer an iron-rich food at least once a day when you begin, then build up to twice a day as your baby gets more comfortable.
Allergen introduction
We now know that introducing common allergens early — from around 6 months of age — can actually help reduce the risk of developing food allergies. So rather than delaying these foods, the current recommendation is to introduce them in the first year of life, once your baby has started solids and is showing readiness signs.
The main allergenic foods to introduce include:
- Cow’s milk (in foods, not as a drink)
- Egg
- Peanut
- Tree nuts (like almond, cashew — in paste form)
- Wheat
- Soy
- Fish
- Shellfish
- Sesame
Introduce one allergen at a time, in a small amount, earlier in the day — then wait and observe for any reactions over the next few hours. If there’s no reaction, you can continue to include that food regularly in your baby’s diet — around twice a week — to help maintain tolerance.
Purées vs baby-led weaning
One of the biggest questions parents have is whether to do purées or baby-led weaning. The honest, evidence-based answer is that neither is “better” — both are safe and effective when done appropriately. In reality, many families naturally use a combination of both: spoon-feeding yoghurt or iron-fortified cereal, while also offering soft finger foods like avocado, cooked vegetables, or strips of meat.
What matters most is your baby’s developmental readiness, safe food preparation, including iron-rich foods, and creating a positive, low-pressure feeding environment.
Gagging vs choking
Gagging is normal and protective — it’s a reflex that helps prevent choking, and it often looks dramatic (coughing, red face, noise). Choking, on the other hand, is silent and serious. Learning the difference is really important, and gagging is actually part of how babies learn to manage food safely.
Always sit baby upright and supervised, offer soft and appropriately sized foods, avoid choking hazards (whole nuts, hard raw veg, uncut grapes), and let your baby go at their own pace.
A gentle reminder for parents
In the early stages, it’s not about how much your baby eats — it’s about exposure, learning and confidence. Some days your baby will eat more, some days they will barely touch it, and that is completely normal.
Your job is to offer. Your baby’s job is to decide. And together, you’ll get there.