Babies need extra nutrients from around four to six months of age, with iron-rich foods being the most important to introduce first (1,2). Iron is essential for brain development, oxygen transport, and energy production, making it a key priority when starting solids (3).

There are two types of iron: haem iron (found in red meat such as beef, lamb, and pork, as well as poultry and fish), which is more easily absorbed by the body, and non-haem iron (found in legumes, leafy greens, tofu, eggs, nut butters, and iron-fortified cereals), which is less efficiently absorbed (1). To help boost absorption of non-haem iron, it is best to pair these foods with those rich in vitamin C (such as citrus fruits, capsicum, and tomatoes) (2). Offering a variety of iron-rich foods ensures babies receive the nutrition they need while becoming familiar with different flavours and textures, and gentle options like Bellamy’s Organic Baby Rice Cereal, which blends easily with breastmilk or formula, can be a great way to introduce iron into their diet.

Babies learn to like the foods they are offered. How quickly they develop a liking for a food depends more on how often it is offered than on how much they consume (1,4). It is important to offer foods from all five food groups—vegetables, fruits, meats and alternatives, grains, and dairy and alternatives (2). These foods can be introduced in any order, though starting with savoury options is beneficial, as babies naturally prefer sweet flavours (5). Repeated exposure—sometimes eight to ten times or more—helps build acceptance (6). If a baby initially rejects a food, it does not mean they dislike it; consistency is key. Eating together as a family also encourages babies to try new foods, as they learn through observation (7).

Texture progression is just as important as taste. Starting with smooth textures makes the transition from milk to solids easier, but gradually moving to thicker, mashed foods and soft solids helps develop chewing and swallowing skills (1,3). Some babies adapt quickly, while others take longer—both are normal (8). Encouraging babies to touch and explore their food can improve their confidence with self-feeding and help them become comfortable with different textures (5).

There are two common approaches to introducing solids: traditional weaning and baby-led weaning. Traditional weaning follows a spoon-fed approach, where babies start with purees and gradually transition to mashed and solid foods (6). Baby-led weaning (BLW) encourages babies to self-feed from the start, allowing them to explore textures and develop independence with eating (9). Many families choose a combination of both approaches, offering both spoon-fed and finger foods to provide variety while ensuring the baby is getting enough nutrition (9). There is no single "right" way—the key is to stay flexible and responsive to each baby’s individual development (3).

If a baby refuses a new food, it doesn’t necessarily mean they dislike it. Babies often need multiple exposures before they accept a new taste or texture (4,6). Offering the same food in different ways, pairing it with familiar flavours, and keeping mealtimes relaxed can all encourage food acceptance (7). It’s also common for babies to gag when trying new textures, which can be alarming for parents but is a normal part of learning to eat (1,10). The gag reflex helps prevent choking by pushing food forward in the mouth if it is not yet ready to be swallowed (1,10). Over time, as babies gain more experience with different textures, gagging usually decreases. Staying calm and giving them time to work through it helps build their confidence and skills with eating (5).

Understanding hunger and fullness cues is just as important as what’s on the plate (1,2). Signs of hunger include reaching for food, opening the mouth when food is offered, or showing excitement at mealtime (3). Signs of fullness include turning the head away, pushing food away, or losing interest (6). Babies naturally regulate their intake, and respecting these cues helps them develop self-awareness and trust in their appetite (1,4).

The best first foods for your baby are those that provide essential nutrients, particularly iron, while also offering a variety of flavours and textures. Whether you choose traditional weaning, baby-led weaning, or a combination of both, introducing iron-rich foods early, exposing your baby to a range of tastes, and progressing through different textures will help support their development. With patience, consistency, and responsive feeding, you’ll be laying the foundation for a positive relationship with eating (1,2,3).

References:

1. Shaw V, editor. Clinical Paediatric Dietetics. 5th ed. Chichester (UK): Wiley Blackwell; 2020. Chapter 2.
2. National Health and Medical Research Council. Infant feeding guidelines [Internet]. Canberra (AU): National Health and Medical Research Council; [cited 2025 Feb 22]. p. 86-88. Available from: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n56_infant_feeding_guidelines.pdf
3. Fewtrell M, Bronsky J, Campoy C, Domellöf M, Embleton N, Fidler Mis N, et al. Complementary feeding: A position paper by the European Society for Paediatric Gastroenterology, Hepatology, and Nutrition (ESPGHAN) Committee on Nutrition. J Pediatr Gastroenterol Nutr. 2017 Jan;64(1):119-132.
4. Coulthard H, Harris G, Fogel A. Early exposure to solid foods and food preferences: Evidence from infants aged 4 to 24 months. 2014 Jun;78:89-95.
5. Nicklaus S. Children's acceptance of new foods at weaning. Role of practices of weaning and of food sensory properties. 2016 Sep;96:396-406.
6. Rapley G, Forste R, Cameron S, Brown A, Wright CM. Baby-led weaning: A new frontier? BMJ Glob Health. 2021;6(6):e006052.
7. Blissett J, Fogel A. Intrinsic and extrinsic influences on children's acceptance of new foods. Physiol Behav. 2013 Dec;121:89-95.
8. Rowan H, Harris C. Baby-led weaning and the family diet. A pilot study. 2012;58(3):1046-1049.
9. Cichero JAY. Introducing solid foods to infants: Parents' beliefs and practices. Nutr Diet. 2016 Mar;73(1):76-81.
10. Naylor A, Morrow AL. Developmental readiness of normal full-term infants to progress from exclusive breastfeeding to the introduction of complementary foods [Internet]. Washington, DC: Wellstart International and the LINKAGES Project/Academy for Educational Development; 2001 [cited 2025 Feb 22]. Available from: https://pdf.usaid.gov/pdf_docs/Pnacq927.pdf

This blog post is general in nature and for informational purposes only. It is not intended as a comprehensive and exhaustive set of guidelines. This blog post has been prepared in consultation with a qualified paediatric dietician. However, it is not tailored to individual circumstances and no material found in this post is intended to be a substitute for professional medical or health advice. If you require immediate medical attention, please contact emergency services immediately or seek alternative and appropriate medical services.