first foods at 6 months ✿
starting solids — gently, with mess.
what i wish someone had handed me when aru was 6 months and we were about to dive into solids. first foods, allergens you should actually introduce early (current guidance flipped on this), tools that worked, and the small things to skip until age one.
i'm not a doctor — this is a friend's list, not medical advice. check anything new (especially allergens + meds) with your pediatrician first.
some links below are amazon affiliate links — if you buy through them i earn a tiny commission, at no extra cost to you. it never changes what i recommend. (as an amazon associate i earn from qualifying purchases.)
the very first foods (week 1-2)
- Avocado
ripe + mashed. fats are great for baby brains. messy, in the best way.
- Banana
naturally sweet, no cooking. mash with a fork.
- Sweet potato
roasted till soft, then mashed. aru's first true love.
- Pumpkin / butternut squash
same as sweet potato — steam or roast, mash.
- Pear
cooked first (gentler on tummy), then raw once they're confident.
- Apple
always cooked at first — raw is a choking risk.
- Oatmeal (iron-fortified)
thin with breastmilk/formula. one of the few baby cereals i actually feed.
early allergens (do not delay these)
- Peanut puffs (Bamba)
the easiest way to introduce peanut early. crush + soften with milk for younger babies. current pediatric guidance: introduce early, not late.
- Eggs
scrambled, well-cooked. start with a little, watch for reactions.
- Yogurt (full-fat, unsweetened)
plain greek is great. fats + probiotics.
- Wheat (cream of wheat / pasta)
fully cooked, mashed.
- Soy
edamame mashed, or tofu cubed.
- Fish (white flaky fish)
cooked, flaked, bones triple-checked.
- Sesame (tahini)
thin a spoonful into yogurt or veg purée.
- ✿ rule of thumb
one new allergen at a time, then wait 3-5 days before the next. tiny amount, mornings (so you can watch through the day).
iron-rich foods (especially if breastfed)
- Lentil purée (moong / red dal)
soft cooked, blended. easy, classic indian first-food.
- Iron-fortified infant cereal
the few packaged baby cereals worth keeping.
- Meat purée (chicken, lamb)
slow-cooked, blended with broth. high-iron.
- Spinach (lightly cooked, blended)
in small amounts, mixed with another food.
- Beans (pinto, kidney) — mashed
after about 8 months.
tools & gear we actually use
- High chair
we use [your high chair brand]. wipe-down, snug fit.
- Silicone bibs with food catcher
ezpz and Bumkins both great. the catcher pocket = fewer floor casualties.
- Suction plates / bowls (ezpz)
ezpz Mini Mat. saved us from a hundred flying meals.
- First spoons (NumNum / ezpz)
soft tips, easy to grip. NumNum stage 1 first.
- Open / weighted cup
doidy cup or Mushie cup. start sips around 6 months.
- Mesh / silicone teething feeder
for chilled fruit. saved us during teething weeks.
- Food storage cubes / freezer trays
make a batch, freeze, defrost as needed. lifesaver.
- Splash mat under the high chair
your floor will thank you. dump and rinse.
- Immersion blender
fastest way to purée small batches without dirtying a full blender.
snacks for older babies (8+ mo)
- Puffs (Happy Baby, Gerber, Bamba)
great for pincer-grip practice. dissolve fast.
- Yogurt melts
fridge or freezer, depending on the brand.
- Soft fruit (banana, mango, ripe pear)
cut into spears or thumb-sized strips.
- Steamed vegetables (carrot, broccoli florets)
soft enough to squish between your fingers.
- Cheese (mild, cubed small)
after 8-ish months. babybel pieces are perfect.
skip / hold off on
- Honey (until age 1)
infant botulism risk. no honey at all in the first year.
- Whole nuts / globs of nut butter
choking risk. nut butter is fine thinly spread.
- Cow's milk as a drink
not until age 1. dairy IN food (yogurt, cheese) is fine.
- Added salt + sugar
their kidneys are tiny. skip the salt shaker for now.
- Unpasteurised juices / honey water / fruit juice
skip juice entirely if you can — empty sugar.
- Whole grapes, cherry tomatoes, popcorn, hot dogs (whole)
all choking-shape foods. halve or quarter lengthwise.
tips from us
- One new food every 3-5 days
watch for allergy reactions before adding the next.
- Offer water in an open cup at meals
tiny sips. it's a skill they need to practice.
- Mess is the point
babies learn food through smearing, dropping, throwing. splash mat under the chair, breathe.
- BLW or purées — both fine
do what works for your baby and your nerves. mixing is totally normal.
- Don't pressure-feed
their hunger cues are real. force-feeding sets up bad habits early.
- Keep introducing rejected foods
it can take 10-15 tries before a baby accepts a new food. don't give up after one no.
- ✿ when in doubt
your pediatrician knows you and aru. ask before introducing meds, supplements, or if anything seems off.
✿ no brand has paid me to say any of this. opinions are ours, learned the messy way.
made on slow afternoons · ©︎ 2026