Guide to baby-led weaning: how and when to start

Weaning is an exciting milestone in your baby’s development but figuring out when and how to begin can feel overwhelming. From spotting the key signs that your baby is ready to picking the right first foods and understanding how it all affects their gut health – there’s a lot to think about.

Lucy Upton, one of the UK’s top pediatric dietitians – also known as The Children’s Dietitian – offers a baby weaning guide with practical tips on how to help you feel confident as you start the weaning journey.

When should I start weaning? What signs should I look for?

“It is generally recommended to start introducing solids around six months of age, but never before 17 weeks,” says Lucy Upton. “The best way to know if your baby is ready is to watch for key developmental signs. Every baby is unique, so the exact timing can vary a bit.”

Here are Lucy's three signs that your baby may be ready to start solids:

– Sitting Up and Head Control: Your baby should be able to sit upright with support and hold their head steady and upright.

– Hand, Eye, and Mouth Coordination: They should be able to look at food, pick it up, and bring it to their mouth on their own.

– Swallowing Food: The tongue-thrust reflex, which pushes food out of the mouth, will have decreased. Babies who are ready for solids can move food to the back of their mouth and swallow it.

Some behaviors, like chewing on fists, waking during the night, or wanting more milk, are often mistaken as signs that a baby is ready to start solids. While these are normal developmental stages, they don’t necessarily mean your baby is ready for weaning. Focus on the key signs listed above to make sure your baby begins solids when they’re truly ready.

How do you start introducing solids? What are the best first foods?

“There’s no one ‘right’ way to begin solids, but many parents find that starting with vegetables works well. Offering green or bitter-tasting veggies like zucchini, spinach, and broccoli early on can help your baby get used to these flavors and increase acceptance later in childhood.”

“Giving your baby one vegetable per day during the first week of weaning is a gentle way to introduce new tastes and help them build a broad flavor palette.”

What about gut health and weaning?

This is a key time for shaping your baby’s gut microbiome – often called their “gut garden”. This microbiome, made up of trillions of tiny organisms, plays an important role in digestion, immune function, and overall health.

Early influences like birth method, feeding type, and your baby’s surroundings help shape the microbiome, but introducing solid foods is a major step. New foods add variety to your baby’s gut bacteria, laying the groundwork for strong gut health and potential long-term benefits, like a stronger immune system and lower risk of certain health issues.

To help your baby’s gut thrive, offer a wide range of foods as you start introducing solids. Whether you start with purées, finger foods, or baby cereals like porridge, aim for variety in both flavor and texture.

The early weeks of weaning are all about discovery and learning how to eat. Each new flavor helps your baby build a diverse diet and a healthy gut for life.

Introducing solids: purées or finger foods?

“Keep in mind, there’s no single ‘right’ way to introduce solids,” says Lucy. “Depending on your preferred approach to weaning, you can begin with puréed foods (offered by spoon) and/or finger foods. Just make sure finger foods are the right size and texture to keep your baby safe and support independent eating.”

“Don’t worry if your baby doesn’t eat much at the start – those early days and weeks are all about small tastes and getting used to the idea of eating!”

What is baby-led weaning?

“Baby-led weaning (BLW) is a way of introducing solids by offering finger foods – often modified versions of family meals – right from the start. Instead of being spoon-fed puréed or mashed foods, babies feed themselves, which helps build independence and important skills.”

“Finger foods are adjusted to be safe in size and texture for babies. Research shows that when foods are prepared properly, BLW does not increase the risk of choking.”

“The best weaning approach is the one that works for you and your baby. Whether you choose baby-led weaning, spoon-feeding, or a combination of both, the goal is to help your baby become a confident, safe eater of a wide range of family foods. Both methods can support responsive feeding, encouraging exploration, independence, and enjoyment of food.”

In some situations, like for premature babies, those with developmental delays, or babies who need to start solids early due to allergy concerns, BLW may not be appropriate. If you're unsure, talk to a healthcare professional for personalized advice.

What fluids should I offer my baby during weaning? 

Breast milk continues to offer significant benefits for your baby’s gut health, so it’s great to keep breastfeeding if possible. As your baby starts solids, you can also begin offering small amounts of water.

Tap water is safe for babies over six months old. For babies under six months, only offer cooled, boiled water if needed. There's no need to introduce other drinks during weaning – cow’s milk shouldn’t be given until after 12 months. Baby juices, teas, fruit juices, and squash aren’t necessary and aren’t recommended.

Baby weaning guide: fluids

– Under six months: Offer cooled, boiled tap water.
– Six months and older: Tap water is safe to offer without boiling.
– Breastfeeding: Continue if it works for you and your baby.
– Formula: Still counts toward your baby’s daily fluid intake.

Baby-led weaning guide: Lucy’s top tips

Always supervise your baby and be a role model: Sit with your baby during meals to keep them safe and supported while eating. Eating with your baby helps them learn by watching you and builds their confidence in trying different foods.

Make sure your baby is seated properly: Place your baby in an upright position in a sturdy highchair with foot support, like a footrest. Be sure the highchair is on a flat, stable surface.

Follow your baby’s cues: Watch your baby’s body language and signals during mealtimes. They’ll show you when they’re hungry and when they’ve had enough. It’s completely normal for babies to eat only small amounts in the early stages of weaning.
Build confidence with infant first aid: Taking an infant first aid course can be a great way for parents to feel more prepared before starting the weaning journey. It helps you know exactly what to do if your baby ever experiences choking.

Did you know that certain nutrients may help support your baby’s busy, developing brain? We asked Lucy Upton to list five foods for baby brain development.

About Lucy

Lucy Upton

Children's dietitian and BioGaia ambassador

Lucy Upton, also known as The Children’s Dietitian, is a highly qualified pediatric dietitian and nutritionist who’s passionate about helping families enjoy healthier, happier mealtimes. With deep expertise in weaning and early childhood nutrition, Lucy offers invaluable guidance to parents as they navigate the weaning process. Her experience includes work within both public and private practices, early childhood public health, and a specialized feeding clinic—making her a trusted expert in infant and child nutrition.