Starting solids is a big, exciting milestone — and it can feel like a lot to get right. The good news: there's no perfect first spoonful and no rush. You and your baby will find your rhythm over weeks, not in one meal.
When to start
Most babies are ready for solids around 6 months — not before 4 months. Both the WHO and AAP support introducing solids at around six months while continuing milk feeds. Rather than watching the calendar alone, look for the readiness signs all appearing together.
Signs your baby is ready (look for these together)
- Steady head and trunk controlCan hold their head up and sit with little or no support.
- Reaching and mouthingShows interest in your food, reaches for it, opens mouth for the spoon.
- Tongue-thrust reflex fadingNo longer automatically pushes food back out with their tongue.
- Can move food back to swallowBeginning to manage food in the mouth rather than spit everything out.
If your baby was born early, talk with your child-health nurse or GP — readiness is usually judged from their adjusted age.
Iron-rich foods first
By around six months, the iron stores your baby was born with start to run low, so iron-rich foods are the priority first foods. Good starters include:
- Iron-fortified infant cereal mixed with their usual milk
- Well-cooked, pureed or soft minced meat, chicken, boneless fish or tofu
- Mashed cooked legumes — lentils, chickpeas, beans
- Cooked, mashed leafy greens
You can offer purees, soft finger foods, or a mix — there's no single "right" method. Start with 1–2 teaspoons once a day and build up gradually as your baby shows interest.
Keep milk going
Solids are in addition to milk, not instead of it. Breastmilk or formula remains your baby's main source of nutrition through the first year. In the early weeks, offer the milk feed first or around the same time as solids. Plain water can be offered in a cup with meals from around six months.
Introducing allergens
Current AU (ASCIA) and US (AAP) guidance is to introduce common allergy foods early — from around 6 months — and not to delay them, even in babies at higher risk. The AAP suggests spacing new single-ingredient foods 3 to 5 days apart, so introduce one new allergen, then wait a few days before the next new one — if a reaction appears, you'll know which food caused it. Log reactions in Cocoon's allergen history, and see our introducing allergens guide for the full plan.
| Allergen | Easy first form |
|---|---|
| Egg | Well-cooked, mashed |
| Peanut | Smooth peanut butter thinned with milk or water (never whole nuts) |
| Cow's milk (dairy) | Full-fat yoghurt or cheese |
| Wheat | Iron-fortified wheat cereal, soft bread |
| Tree nuts | Smooth nut butters or pastes |
Once a food is tolerated, keep offering it regularly to maintain that tolerance — ASCIA (Jan 2026) advises about once a week or more, because sustained exposure helps prevent the loss of tolerance over time. If your family has a strong history of allergy or your baby has severe eczema, chat to your GP first.
A few safety must-knows
- No honey before 12 months — risk of infant botulism.
- No added salt or sugar, and no cow's milk as a main drink, before 12 months.
- Keep cutting food small and soft, and steer clear of choking hazards.
Region notes
- Vitamin D: the AAP recommends a daily vitamin D supplement for breastfed babies; in Australia, supplements are generally reserved for babies at higher risk. Ask your nurse or GP what's right for you.
- Timing wording is broadly aligned (around 6 months), though some guidance says "from 4–6 months as signs appear." When unsure, around six months with readiness signs is the safe default.
Every baby goes at their own pace — some take to the spoon straight away, others need many tries. If you're worried about feeding, growth, gagging, or allergies, your GP or child-health nurse is the best person to talk to.