Starting your baby on solid foods is one of the most exciting — and nerve-wracking — milestones you'll face as a new mum. The NHS recommends waiting until around 6 months before introducing solids, but knowing exactly when your baby is ready can feel like guesswork. You're not alone in this.
In this guide, we'll walk you through everything the NHS and health visitors recommend about weaning, from recognising the signs of readiness to choosing the best first foods — all with practical tips to make mealtimes smoother for you and your little one.
What Is Weaning?
Weaning is the process of introducing your baby to solid foods alongside breast milk or formula. It's a gradual transition — not a sudden switch — that typically begins around 6 months of age and continues until your child is eating a full and varied diet.
According to the NHS Start4Life programme, weaning is about more than just nutrition. It helps your baby develop chewing skills, explore new textures and flavours, and build a healthy relationship with food from the very start.
Key point: Milk (breast or formula) remains your baby's primary source of nutrition well into the weaning process. First foods are about exploration, not replacing feeds.
When to Start Weaning: NHS Guidelines
The NHS recommends starting solids at around 6 months (26 weeks). This is consistent with guidance from the World Health Organisation (WHO), NICE (National Institute for Health and Care Excellence), and the Scientific Advisory Committee on Nutrition (SACN).
Before 6 months, your baby's digestive system simply isn't mature enough to handle solid food safely. Their kidneys, gut lining, and immune system are still developing. Starting too early increases the risk of infections and allergic reactions.
Your health visitor will typically discuss weaning readiness at your baby's developmental checks. If you're unsure, they're your best first port of call — don't be afraid to ring your local health visiting team for advice.
"Around 6 months is the recommended age for introducing solid foods. Before this, breast milk or infant formula provides all the nutrition your baby needs." — NHS Start4Life
There's been some debate about whether 4 months (17 weeks) is acceptable in certain cases. The NHS is clear: never before 17 weeks, and around 6 months is the recommended standard. If your baby seems hungrier earlier, speak to your health visitor before offering solids.
Signs Your Baby Is Ready for Weaning
Age alone isn't the whole picture. The NHS identifies three clear developmental signs that indicate your baby is ready for solid food. All three should be present together:
- They can stay in a sitting position and hold their head steady. This is crucial for safe swallowing. A baby who can't sit upright is at greater risk of choking.
- They can coordinate their eyes, hands, and mouth. They can look at food, pick it up, and bring it to their mouth by themselves.
- They can swallow food rather than pushing it back out. The tongue-thrust reflex (which pushes foreign objects out of the mouth) needs to have diminished.
Signs that are NOT indicators of readiness:
- Chewing fists (this is normal developmental behaviour)
- Waking more at night (likely a growth spurt or sleep regression)
- Watching you eat with interest (babies are curious about everything)
- Seeming hungrier than usual (try more milk feeds first)
Getting these signs right matters. The 90-90-90 sitting position — hips, knees, and ankles all at 90 degrees — is the gold standard for safe eating posture. If your baby can maintain this position with proper support, they're physically ready for the challenge of solid food.
Best First Foods for Weaning (UK Guide)
Once your baby is showing all three signs of readiness, it's time to choose your first foods. The NHS and Start4Life recommend starting with single vegetables and fruits — keeping things simple so you can spot any reactions.
Recommended First Vegetables
- Broccoli (steamed soft, as florets — brilliant for tiny hands)
- Courgette (peeled and steamed into batons)
- Sweet potato (roasted wedges or mashed)
- Butternut squash (soft, naturally sweet)
- Carrot (steamed until very soft, never raw for babies)
- Parsnip (roasted, naturally sweet and easy to grip)
Recommended First Fruits
- Banana (mashed or as a whole peeled half)
- Avocado (soft, nutritious, and easy to prepare)
- Pear (ripe and soft, peeled)
- Mango (soft slices, excellent for grip)
- Blueberries (squashed to reduce choking risk)
Iron-Rich Foods (Introduce Early)
The NHS and SACN emphasise that iron-rich foods should be introduced from the start of weaning. Your baby's iron stores from birth begin to deplete around 6 months, making dietary iron essential:
- Well-cooked red meat (minced or shredded)
- Lentils and chickpeas (mashed or whole)
- Fortified baby cereals
- Dark green vegetables (spinach, kale)
- Eggs (well-cooked; NHS says whole eggs are fine from 6 months)
Tip from Annabel Karmel: Mixing iron-rich foods with vitamin C sources (like sweet pepper or tomato) boosts iron absorption significantly.
Allergen Introduction
Current NHS guidance recommends introducing common allergens one at a time from around 6 months. This includes peanuts (as smooth peanut butter, never whole nuts), eggs, cow's milk (in cooking), wheat, soya, and fish. The earlier these are introduced, the lower the risk of developing an allergy — a significant shift from older guidance.
Baby-Led Weaning vs Traditional Purées
One of the biggest decisions you'll make is whether to go with baby-led weaning (BLW), traditional spoon-fed purées, or a combination of both. The NHS doesn't favour one approach over the other — both are perfectly valid.
Baby-Led Weaning (BLW)
BLW means offering your baby soft finger foods from the start and letting them feed themselves. Popularised by Gill Rapley, this approach encourages independence and allows babies to explore food at their own pace.
Advantages:
- Encourages self-regulation of appetite
- Develops fine motor skills and hand-eye coordination
- Less food preparation (baby eats what you eat, adapted)
- May reduce fussiness later — research from Ella's Kitchen and Swansea University suggests BLW babies are less likely to become picky eaters
Considerations:
- Can be messier (a good silicone placemat is your best friend here)
- Gagging is common and normal, but can worry parents
- Harder to track exactly how much baby has eaten
Traditional Purées
Starting with smooth purées and gradually increasing texture is the more traditional UK approach. Many health visitors still recommend this route, especially if you're feeling cautious.
Our honest take: A combined approach works brilliantly for most families. Offer purées on a loaded spoon alongside some finger food. This gives your baby the best of both worlds — nutrition from the purées and sensory exploration from the finger foods.
Essential Weaning Equipment: Setting Up for Success
Having the right equipment makes weaning dramatically easier. Here's what you actually need — no gimmicks, just the essentials that UK mums swear by.
The Highchair
A good highchair is non-negotiable. It needs to be safe, easy to clean, and supportive enough for your baby's posture. The IKEA Antilop remains the favourite amongst UK parents — and for good reason. At just £20 from IKEA UK, it's affordable, lightweight, and incredibly easy to wipe down.
However, the standard Antilop has one significant limitation: no footrest. Without foot support, your baby's legs dangle, which affects their posture, stability, and ability to focus on eating.
The 90-90-90 Position: Why Foot Support Matters
Occupational therapists and feeding specialists recommend the 90-90-90 position for all mealtimes: hips at 90°, knees at 90°, ankles at 90° with feet flat on a surface. This position:
- Improves core stability so your baby can focus on food, not balance
- Reduces fidgeting and restlessness
- Supports safe swallowing mechanics
- Helps your baby sit for longer at the table
An adjustable highchair footrest solves this perfectly. It clips onto the IKEA Antilop legs and provides a solid platform for your baby's feet — a small upgrade that makes a remarkable difference to mealtime behaviour.
Other Weaning Essentials
- Silicone placemat: A full-coverage silicone placemat catches spills, reduces mess, and keeps food within reach. Far more practical than a standard tray cover.
- Cushion cover: A comfortable, washable highchair cushion cover keeps your baby snug and supported, especially in the early weeks when they're still building core strength.
- Long-sleeved bibs: Full-coverage bibs save countless outfit changes. Look for waterproof fabric with a catch-all pocket.
- Open cups: The NHS recommends introducing an open cup or free-flow cup from 6 months — not a sippy cup.
- Pre-loaded spoons: NumNum and Grabease are popular UK choices for self-feeding spoons.
Sample Weaning Meal Plan (First 4 Weeks)
Feeling overwhelmed about what to offer and when? Here's a simple plan to follow during the first four weeks of weaning. Remember, at this stage it's about exploration — don't worry about quantities.
Week 1: Single Vegetables
Offer one new vegetable per day at a relaxed mealtime (usually lunch). Start with 1-2 teaspoons of purée or a couple of soft finger food pieces.
- Day 1: Sweet potato (mashed or wedge)
- Day 2: Broccoli (steamed floret)
- Day 3: Carrot (steamed baton)
- Day 4: Courgette (steamed baton)
- Day 5: Butternut squash (roasted wedge)
- Days 6-7: Offer favourites again
Week 2: More Vegetables + Fruit
Continue introducing new vegetables and add fruit. Stay with one new food per day so you can identify any reactions.
Week 3: Add Protein + Iron-Rich Foods
Begin introducing well-cooked meat, lentils, and eggs alongside vegetables. This is when iron-rich foods become especially important.
Week 4: Expand and Combine
Start combining flavours. Offer meals at two sittings (lunch and dinner). Your baby may now be eating small amounts consistently.
Download our free First 100 Foods Tracker to keep a record of every new food your baby tries — it's a brilliant way to ensure variety and track any reactions.
Common Weaning Mistakes to Avoid
Even the most well-prepared parents stumble during weaning. Here are the most common mistakes — and how to avoid them.
- Starting too early. The pressure from well-meaning grandparents ("We gave you rusks at 3 months!") is real. Stick to NHS guidance: around 6 months.
- Skipping iron-rich foods. Many parents focus on fruit and veg but forget that iron is the nutrient babies need most from complementary foods.
- Giving up after rejection. Research shows it can take 10-15 exposures before a baby accepts a new food. Rejection isn't refusal — it's part of the learning process.
- Ignoring posture. A baby who's uncomfortable or unstable in their highchair will struggle to eat. Ensure proper foot support and a snug fit.
- Adding salt or sugar. Babies' kidneys can't process salt, and sugar creates unhelpful taste preferences. Keep food plain until at least 12 months.
- Comparing with other babies. Every baby progresses at their own pace. Some take to solids immediately; others take weeks to swallow more than a teaspoon. Both are normal.
Frequently Asked Questions
Can I start weaning before 6 months?
The NHS advises against introducing solids before 17 weeks (4 months) under any circumstances. Between 4-6 months, only consider earlier introduction if advised by your health visitor or GP for specific medical reasons. For most babies, waiting until around 6 months is safest and recommended.
What foods should I avoid during weaning?
Avoid honey (risk of botulism until 12 months), whole nuts (choking hazard until age 5), added salt, added sugar, shark/swordfish/marlin (high mercury), raw shellfish, and unpasteurised dairy. Cow's milk is fine in cooking from 6 months but shouldn't replace breast milk or formula as a main drink until 12 months.
How do I know if my baby is having an allergic reaction?
Watch for: swelling of the lips, tongue, or face; hives or a rash; vomiting; wheezing or difficulty breathing. Mild reactions (slight redness around the mouth) are common and not usually concerning. For severe symptoms, call 999 immediately.
Is gagging the same as choking?
No. Gagging is a normal safety reflex — your baby will cough, splutter, and possibly retch while learning to manage solid food. Choking is silent: the baby can't make noise because their airway is blocked. Learn the difference and take a baby first aid course — the Red Cross and St John Ambulance offer them across the UK.
Do I need to give my baby water during weaning?
Yes. The NHS recommends offering small sips of water in an open cup or free-flow cup at mealtimes from 6 months. Use tap water (no need to boil once baby is 6 months+). Avoid juice, squash, and fizzy drinks.
Making Weaning Work for Your Family
Weaning doesn't have to be perfect — it just has to happen. The NHS guidelines give you a solid framework, but ultimately, you know your baby best. Trust the signs of readiness, offer a variety of foods, and don't stress about the mess.
The right equipment makes a genuine difference. A supportive highchair setup with proper foot support, an easy-clean silicone placemat, and a comfortable cushion cover transform mealtimes from stressful to enjoyable — for both of you.
You've got this, mum. And when it gets messy (because it will), remember: every splatter on the wall is a sign your baby is learning. That's something to celebrate.
