Baby-Led Weaning: A Friendly Parent’s Guide to Happy, Healthy First Bites

The process of feeding a baby can be a daunting task for any parent. For most first-time parents, ‘weaning’ or ‘starting solids’ can be a particularly challenging experience. From around six months, most babies are ready to begin transitioning from milk to solid foods, and the process in which this occurs can vary depending on your child. Every baby is so different when it comes to signs of readiness, how quickly they take to solids, and what foods they prefer. At the end of the day, given that no child is the same, it’s important to take the lead from your baby when it comes to weaning. This is the philosophy behind baby-led weaning.

What is Baby-Led Weaning?

Baby-led weaning (BLW) is the process of transitioning your baby from milk to solid foods by giving them the freedom to feed themselves. Instead of spoon-feeding pureed foods, baby-led weaning encourages parents to allow their children to pick up their own food, put it in their mouth, and use their tongue and jaw to chew and eat. This practice gives children control over their food and the pace at which they eat, and also encourages children to be more aware of their own hunger cues.

When and How To Start Solids

While a common age to start baby-led weaning is around six months, it’s important for parents to remember that each child is unique in their development. Important cues to look for that might indicate your baby is ready to start solids are:

Baby is showing interest in your food
A lack of tongue-extrusion
Baby is sitting upright without support
Baby is grasping objects and bringing them to their mouth.

Take the lead from your baby and gauge when they are ready in their own time. If this means they are closer to 7 months of age when you start, that is okay.

Like any milestone, it’s crucial to give your baby a safe and supervised space while practising baby-led weaning. Ensure your baby is sitting upright in a high chair and watch them carefully as they are eating. Start off by giving your baby small amounts of solids each day and let them lead in regards to how much they can eat. As their skills develop, you will notice they will be able to eat more and in larger pieces. Take your time and allow your baby to grow at their own pace.

Choosing First Foods for Baby Led Weaning

When introducing solids to baby, variety is key. This allows them to experience a range of tastes and textures while reaping the benefits of different nutrients. Some of the best BLW first foods include:

Avocado (ripe and soft, cut into spears with some peel left on for grip)
Banana (split lengthwise or offered in large chunks)
Pears (very ripe and steamed until soft)
Strawberries (served whole for early gnawing)
Sweet potato (cut into sticks and steamed/roasted until soft)
Broccoli (steamed florets that baby can hold)
Pumpkin (cut into chunks and cooked)
Egg (omelette strips or scrambled pieces – see allergen note below)
Beef strips (slow-cooked for tenderness)
Shredded chicken (tender, moist and easy to pull apart)
Salmon (baked, flaked and deboned carefully)
Lamb cutlet (well-cooked, baby can hold the bone and gnaw)
Yoghurt (offered on a pre-loaded spoon or frozen in discs that they can pick up)

If you’re ever unsure about how to serve a specific food, the two main things you need to consider are size and texture. It’s best to start with large, easy-to-grip pieces, roughly the size of an adult pinky finger. Any BLW first foods should also pass the ‘squish test’ – press the food between your thumb and index finger, and if it squishes easily, then it should be soft enough for your baby.

Many of the foods listed above are considered the best foods for babies, whether you’re baby-led weaning or otherwise. It’s also a good idea to familiarise yourself with the most common food allergies and follow guidelines on how to introduce them to your baby (for example, egg is included on this list).

Baby Led Weaning Feeding Techniques

When first starting solids, your baby may not actually eat very much. This stage is all about exploration and learning the skills required for eating by encouraging grasping and chewing. You can do this by:

Cutting and preparing food in shapes that are easy for your baby to pick up, such as round slices, sticks and spears.
For slippery foods, try coating them in things like flaxseed meal, breadcrumbs or hemp seeds for a better grip.
Start by offering just a few pieces at a time, so they’re not overwhelmed.
Give them plenty of time to play with their food and eventually (hopefully!) bring it to their mouth. Less food will mean less mess, too!
Let your baby decide how much to eat. Watch for signs that they’re finished or uninterested, such as turning away, slowing down, or getting restless.
Avoid distraction techniques like ‘here comes the aeroplane’ or forcing ‘one more bite’ to support intuitive eating and self-regulation of appetite.
Always feed your baby upright in a supportive high chair, both for comfort and to reduce choking risk.
Mess is a part of the process! Avoid cleaning up your baby until all the eating is done (especially if they’re not a fan of their face being wiped). Try a smock and bib to protect clothing from stains.
Place a splash mat or towel under the high chair to catch scraps. An easy-to-wipe tray will help make clean-up easier, too.
Eat with them so you can model healthy eating. They’ll learn by watching you chew, taste, and enjoy your food.

Overcoming Common Baby-Led Weaning Challenges

Navigating baby-led weaning can come with its fair share of challenges, and it’s ok to feel nervous. Choking is a big concern for many parents, and brushing up on first aid before introducing solids to baby can help you feel more confident. It’s also important to recognise the difference between gagging and choking:

Gagging is a natural protective reflex and part of development, usually accompanied by loud noises like retching and coughing, with watery eyes or a red face.
Choking is when the airway is completely blocked. A choking baby is likely to be silent, unable to cough and may turn blue.

Although gagging can sound really scary, it’s best to stay calm and avoid abruptly reaching for your baby or physically trying to remove the food. Keeping mealtimes stress-free for you and your baby will help to foster a calm and supportive environment for them to try new things and demonstrate that eating is an enjoyable experience. The same goes for navigating food refusal and picky stages. Remember that fussiness is normal and a stage that will likely pass, and aim to keep any reaction to food throwing or food refusal minimal. Having a few fussy eater recipes up your sleeve will help too!

Simple Baby Food Recipes for Baby Led Weaning

As you progress through the stages of baby-led weaning, you’ll naturally become more confident preparing infant food and knowing your baby’s preferences. Here are some simple baby food recipes to get you started:

Recipe 1: Homemade puree

Puree is a great option for starting solids and an easy introduction to homemade baby food. Plus, once you’ve mastered it, you can apply the same method to many nutrient-rich foods including avocado, sweet potato, peas, apple and pears. To encourage baby-led weaning, offer the puree on a preloaded spoon.

Recipe 2: Banana-oats pancakes

Pancakes are easy to make and easy for your baby to hold. This recipe is quick to whip up with only five ingredients needed, including banana for natural sweetness.

Recipe 3: Creamy goat's milk mashed potato

Mashed potatoes are a staple in so many homes and a favourite for babies too! Made creamy with a little goat milk formula, it’s a great first food for your little one.

Recipe 4: Chicken & sweetcorn pikelets

Packed with veggies and protein in every bite, these fluffy pikelets are a baby-led weaning hit. Plus, you can freeze any leftovers, so you’ve always got a nutritionally balanced option on hand.

Do I continue with breastfeeding and formula while baby-led weaning?

The purpose of baby-led weaning is to slowly transition to solids and take your child’s lead in their feeding journey. Ultimately, you do not have to stick to just one way of feeding or transition immediately. Even once you have started the baby-led weaning process, you can definitely continue with breastfeeding or formula feeding while you transition. For most parents, this hybrid approach can continue until 12 months or longer. If you’re unsure about how to transition, consult your GP or medical professional for guidance.

It’s normal to feel nervous about introducing solids to baby – but you’ve got this! Remember, baby-led weaning is a slow process, so don’t be disheartened if your baby isn’t interested right away. At the end of the day, every baby is unique and so is their development. Baby-led weaning is a wonderful way to naturally transition to solids while giving your baby autonomy and control over their eating practices. While taking your child’s lead can be great, it’s also important to consult with a healthcare or medical professional to decide on a feeding approach that suits your family and baby.