Your Guide To Baby-Led Weaning

Transitioning to solids is a key developmental milestone for most babies. According to the World Health Organization (WHO), babies should be exclusively breastfed or formula-fed for the first 6 months. After that, complementary solid foods—whether through baby-led weaning or spoon-feeding—can be introduced alongside continued milk feeding^[17].

However, age is just one part of the equation; experts say developmental cues are key in considering solid food introduction, like baby-led weaning. Your baby should be able to sit up without support, have good head control, and show interest in food, especially when offered ^[2].

You might be thinking, “Is baby-led weaning going to be super messy?” or “What about choking—how safe is this really?” Maybe you’re just curious about the best first foods to offer. Whatever your questions, this guide is here to walk you through it all, making mealtime safer, easier, and a lot more fun for both you and your baby.

What Is Baby-Led Weaning?

Baby-led weaning means letting your baby take the lead in feeding themselves right from the start of solid foods. Instead of spoon-feeding purees, you offer soft, age-appropriate finger foods that your baby can pick up, explore, and chew using their gums, developing their self-feeding skills and fine motor​​ coordination. This usually begins around 6 months of age, when most babies are developmentally ready to self-feed.

Baby-led weaning isn't just part of some trendy baby feeding techniques, but a feeding style that supports child development and independence. Studies show that babies who followed baby-led weaning showed improved self-regulation of hunger and satiety compared to traditionally spoon-fed infants ^[1]. The research also emphasized how baby-led weaning encourages healthier eating patterns later in life.

This feeding style reduces fussiness and picky eating, allowing your child to explore foods and try them at will. A 2021 randomized review confirmed that baby-led weaning benefits include reduced food fussiness, improved oral-motor skills, and more responsive feeding behaviors ^[3]. 

When can I start baby-led weaning?

According to Health Professionals like the Centers for Disease Control and Prevention (CDC), babies are ready to start solids when they show developmental cues such as the ability to hold their head up, sit independently, and bring toys or food into their mouths, which typically begins around 6 months of age ^[2]. Signs of readiness include: 

• Sitting up independently.

• Good head and neck control.

• Shows interest in food, such as opening their mouth when offered food, reaching for food, or mimicking chewing when they watch you eat.

• Loss of the tongue thrust reflex. That is, they swallow foods rather than push them back out onto their chin with the tongue.

• Grasping small objects, such as toys or food, and bringing them to their mouth.

Although WHO recommends starting solids from 6 months of age, it is important to know that watching for developmental readiness is a safer and more effective route. A study showed that forcing solids before a baby shows these cues can interfere with digestion, increase choking risk, and result in feeding aversion ^[4]. 

Pediatric experts also stress a few safety considerations when starting baby-led weaning. Following safe baby feeding techniques allows your child to explore food confidently and safely while minimizing choking risk ^[8]. 

• Always supervise your baby during mealtimes. 

• Ensure your baby is always sitting upright during meals.

• Avoid firm, round foods like whole berries or whole grapes and hard, crunchy foods like tortilla chips, popcorn, or nuts.

Tips on How To Start Baby-Led Weaning 

Transitioning your baby to solids with baby-led weaning doesn’t require getting fancy gear or gourmet recipes, but a safe setup with a high chair, patience from you, and a developmentally ready baby.  

Here are some tried-and-true tips to kick off baby-led weaning with confidence :

• Set up a safe space during mealtime using a high chair with a footrest, and ensure your baby is sitting upright. This promotes safer swallowing and better posture ^[6].

• Choose the right time for meals. Offer foods when your baby is well-rested and not too hungry. That way, they’re more likely to be curious rather than frustrated.

• Start with one or two foods at a time to let them get used to the textures and flavors ^[2]. 

• Offer soft foods like steamed carrot sticks or slices of broccoli that are soft enough for the gum but firm enough to grasp ^[7].

• Avoid offering large and hard foods like whole grapes, raw carrots, and whole nuts as they are choking hazards ^[6].

• Let your baby take the lead. Instead of feeding them, place the food in their hands or on a tray and watch them explore. This builds independence and teaches self-regulation.

• Expect a mess and stay calm. Use a splat mat under the chair, dress your baby in a bib, and keep clean-up supplies nearby. 

• Eat together. Because babies learn by watching, sharing mealtimes encourages mimicry, makes food more exciting, and reinforces family bonding.

The early days of transitioning to baby-led weaning shouldn't be about how many calories they get during each meal; it should be about exploration and learning to self-feed. So don’t be worried if your baby plays more than they eat when starting. 

Learning to chew, swallow, and self-feed is a huge developmental milestone that they would perfect with consistent self-feeding. Over time, their confidence and appetite will grow, and so will your comfort with the process.

What are Good First Foods for Baby Led Weaning?

Doctors Bjorkman, in their video, emphasize prioritizing foods that are soft, easy to hold, and easy to chew and swallow. ​​Below are some ideal starter foods for baby-led weaning.

• Steamed carrot sticks
• Ripe avocado slices
• Roasted sweet potato wedges
• Soft banana halves (peeled halfway for grip
• Cooked zucchini finger
• Steamed broccoli florets 
• Slices of soft-cooked apple or pear
• Toast fingers with mashed lentils or avocado
• Hard-boiled egg quarters
• Oatmeal pancakes cut into soft fingers

These foods are nutritious and easy for babies to grip and munch on with their gums. They encourage chewing and swallowing, which develop jaw strength, chewing coordination, and oral sensory awareness.

Tips on How to Prepare and Serve Baby-Led Weaning Foods

When preparing these foods for baby-led weaning, cooking and serving them in sizes and textures that minimize choking risk and support baby development is important. According to the experts, here are the best practices ^[14]:

• Cut foods into strips about the size of your pinky so they’re easy to hold.

• Offer vegetables that are soft enough to mash with their gum or chew with their few teeth.

• Avoid adding salt and sugar to meals for babies under 2 years. Babies’ kidneys aren’t mature enough to process sodium, and added sugars can cause tooth decay.

• Don't offer your baby round, coin-shaped slices of veggies, fruits, or meat, since those can increase choking risks.

• Shredded lean meats work well, with eggs, yogurt, and cheese as protein alternatives for your baby.

It is important to bear in mind that consistency is key. If your baby rejects some foods, you should continue offering them. The more often your baby sees, smells, and touches those foods, the more confident they’ll become in trying them. 

Foods You Should Avoid with Baby-Led Weaning

While baby-led weaning encourages exploration, not all foods are safe for babies, especially during the early stage of starting solid foods. Dr Emma Hubbard, in her video, explains that the risk of choking is quite common with baby-led weaning, and it's due to parents serving foods that are unsafe to their babies^[10]. 

Her video outlines several foods to avoid during baby-led weaning due to the risk of developing health problems and choking. As tempting as it might be to offer your baby a taste of everything on your plate, some foods are unsuitable for their developmental stage or digestive system, especially in certain forms. 

Whole Grapes: These are a serious choking hazard as whole grapes can easily get stuck in a baby’s airway due to their round shape and firmness. Instead, you can cut the grapes into small, bite-sized pieces for your baby. Additionally, you can remove the skins to reduce the risk of it getting stuck in their oesophagus.  

Whole Nuts and Seeds: Tree nuts and seeds like peanuts, walnuts, and pistachios are hard and large enough to get lodged in a baby's little airway and cause choking, even in ground form. While nut butters are a great source of healthy fats, it’s important to spread them thinly on other foods, like toast slices, to prevent the baby from taking too large a bite. 

Hard, Raw Vegetables: Raw vegetables like apples, carrots, and celery, or any other hard foods like apples, shouldn't be given to babies as they’re too firm to chew properly, making them choking hazards. Instead, you can steam or roast them to make them softer and easier for self-feeding.

Popcorn: This is another common choking hazard and is unsafe for babies until they are older and have mastered chewing. Popcorn is dry, firm, and has a light, airy texture and shape, which can easily get lodged in a child’s airway. It's best to keep popcorn and similar snacks off the menu until your child has teeth and has mastered chewing. 

Unpasturized Dairy: Unpasturized dairy products like cheese and milk harm babies because they can cause foodborne illnesses and food poisoning from bacteria such as Listeria or Salmonella. Instead, stick to only pasteurized dairy products, especially for babies under 12 months, to ensure safety.

Honey: This should never be given to babies under one year due to the risk of botulism, a potentially life-threatening illness caused by the bacteria spores that thrive in honey. It is best to avoid honey until after the first year, when their system can handle and eliminate these bacteria. 

Hard, Chewy Meats: Tough meats like steaks or poached chicken are too hard for babies to break down or nibble with their gums, making them difficult to chew and swallow. Instead, opt for tender and well-cooked meats that are easily shredded or finely chopped meats are a better choice. 

Foods with added Salt or Sugar: Babies' kidneys are still developing and can’t handle excess sodium, which can lead to kidney strain.

Similarly, added sugar can cause dental problems like tooth decay and create unhealthy habits from an early age. Instead, you can cook their foods with herbs and spices for flavor and stick to foods with natural sugar for the first 2 years. 

By carefully avoiding these foods, you reduce the risk of choking and help your baby build healthy eating habits, supporting your baby’s digestion and oral health. You can introduce more textures and foods as they age and their chewing abilities improve.

Gagging and Choking in Baby-Led Weaning

A common and most talked about concern many parents have when starting baby-led weaning is the risk of gagging and choking during meals. Gagging is a natural reflex designed to prevent choking, and it occurs when babies learn how to move food safely from the front of their mouth to the back for swallowing ^[12]. 

It's a normal part of the self-feeding process and shows that your baby is learning to handle different textures and move food around with their tongue. According to studies, gagging is common during baby-led weaning and helps babies develop their gag reflex, which is essential for safe eating as they grow ^[13].

Choking, on the other hand, is a medical emergency that occurs when food or a foreign object completely or partially blocks the airway, preventing the baby from breathing. Choking is silent as children find it difficult to make sounds or cough with a blocked windpipe.  

It’s important to know both signs to react appropriately if one occurs. 

Gagging usually involves loud coughing, gurgling, or a distressed face, but the baby can still breathe, cry, and move air in and out of their lungs. Stay calm and give your baby time to clear the food when gagging occurs.

But if a baby is choking, they won’t be able to cry or make any sound, and you might notice their face turning blue, signaling that they can’t breathe. Then, intervene with a hard pat on the back or the Heimlich Maneuver. This includes back blows and chest thrusts with the baby on one arm, with the head facing down.

Tips to Reduce Choking Risks

• Supervise your baby at all times. Never leave your baby unattended while eating, even if they seem fine; stay close enough to intervene if needed ^[6].

• Ensure food is cut into small, manageable pieces roughly the size of your pinky finger. Avoid offering foods that are round or large and can easily be a choking hazard, such as whole grapes or hot dogs.

• Encourage safe eating habits by ensuring your baby is seated upright and calm. Avoid feeding them while lying down, distracted, or moving around.

• Offer soft foods first. Start with softer, easily mashable foods which are less likely to cause choking, like ripe fruits, soft cooked vegetables, and scrambled eggs.

• Know infant first aid, like the Heimlich maneuver, as knowing the steps to take in an emergency is important.

Pros and Cons of Baby-Led Weaning

Baby-led weaning has benefits and challenges, and knowing these can help you make a more informed decision and plan to make this baby feeding technique seamless for you and your baby.

Pros of Baby-Led Weaning

• It encourages independence and a sense of autonomy in your baby^[3]. 

• Helps babies develop a healthier relationship with food and better eating habits.

• Refines motor skills, such as hand-to-eye coordination and pincer grasp. 

• No need to make the food separately, babies can have what the family is eating.

• Promotes family bonding and a sense of inclusion during mealtime.

Cons of Baby-Led Weaning

• Mealtimes can be messy. 

• There is a risk of choking.

• Takes a longer time to feed. 

• Not suitable for babies who aren’t developmentally ready.

• You have less control over their food intake. 

Deciding whether to try this baby feeding technique requires careful consideration of your baby’s readiness and your readiness to embrace a slightly messier, slower-paced approach to solid food introduction. 

How To Create a Baby-Led Weaning Schedule 

Baby-led weaning (BLW) allows your little one to take the lead with self-feeding, but that doesn’t mean you should leave mealtimes entirely to chance. A gentle, flexible schedule helps ensure your baby receives enough nutrients while gradually adjusting to solids.

Breast milk or formula remains your baby’s primary source of nutrition until 12 months, and all solid foods introduced before then are considered complementary feeding. Your role is to offer nutritious, age-appropriate foods that include a balance of carbohydrates, protein, healthy fats, vitamins, and minerals, while continuing to provide regular milk feeds throughout the day.

Experts recommend a balanced approach—one that offers variety and honors your baby’s cues, but also includes enough structure to support healthy eating habits.

Baby-Led Weaning Schedule: 6 Months+

At 6 months, your baby is just beginning their solids journey. Start with one meal per day, offered when your baby is alert and content—this could be morning, afternoon, or evening, depending on your routine. It’s not about three full meals yet, but simply getting started. All solids at this stage are for exploration and learning.

Continue breastfeeding or offering formula between meals on demand — usually 4–6 times per day.

At this stage, you should offer soft, easy-to-grip finger foods that your baby can gum or mash between their fingers.

Sample Foods (Choose One Time of Day):

• Banana strips, avocado wedges, or scrambled egg pieces

• Steamed sweet potato or zucchini strips

• Soft broccoli florets or well-cooked, shredded chicken

Complement with 4–6 breast milk or formula feeds spread across the day, based on your baby's hunger cues.

Baby-Led Weaning Schedule: 8 Months+

By 8 months, most babies have adjusted to solids and are ready for two meals per day. Their grasp is stronger, and they’re more curious about different textures and flavors.

Breast milk or formula is still important and should be offered between meals, typically around 3–5 times a day.

The focus during this stage is to support your baby’s development by offering a variety of foods and gentle combinations of soft textures.

Sample Schedule:

• Breakfast – Soft slices of mango or kiwi, oat porridge, or toast fingers with nut butter (thinly spread)

• Lunch – Steamed veggies with lentils, soft-cooked tofu or chicken, or mashed beans

• Snacks & Milk Feeds – Continue offering breast milk/formula between meals and before naps

Keep up regular milk feeds as the main source of nutrition; solids should complement, not replace, milk.

Baby-Led Weaning Schedule: 12 Months+

By 12 months, babies can usually handle three meals a day, plus snacks and drinks. They’re developing better chewing skills and may even have molars.

Breast milk or formula can now begin to shift toward a supporting role, with more of their nutrition coming from food. Offer 2–3 milk feeds per day, depending on your child’s needs.

The focus at this stage is on introducing more textures, incorporating family-style meals, and exposing your baby to a wide range of healthy foods.

Sample Schedule:

• Breakfast – Whole-grain pancakes with egg, steamed carrot sticks, or full-fat yogurt with fruit

• Lunch – Soft brown rice, chopped chicken, orange wedges, or peeled apple slices

• Dinner – Mini casseroles, mac and cheese with veggies, or soft meatballs with roasted vegetables

Offer 2–3 milk feeds daily (morning, before nap/bedtime), and begin introducing water with meals.

Tips for a Successful Baby-Led Weaning

Whether you’re just beginning or need help getting in tune, these practical tips will make the journey smoother and more enjoyable for both of you.

Ensure Your Baby Is Ready Developmentally

Babies should ideally begin solid foods around 6 months of age when they show readiness cues such as having good head control and sitting upright with support. These developmental milestones show that your baby is ready to self-feed and safely handle the different textures of solid food. 

Start With Soft, Easy-to-Hold Foods

Start with easy foods for your baby to grasp and chew with their gums. Soft foods like banana or avocado, steamed carrot or sweet potato, and scrambled eggs. These foods should be cut into manageable pieces or sticks that your baby can hold with their fist, allowing them to refine motor skills like pincer grasp and hand-to-mouth coordination.

Be Patient and Allow Time for Exploration

Encourage babies to explore and try foods at their own pace. The process can be slow; babies may initially play with their food, squish it, or even throw it around. This is completely normal, so be patient with your little one. 

Avoid Distractions During Meals

Minimizing distractions like screens during mealtime is essential. Mealtime is a time for bonding, and it helps your baby focus on their food and eating habits and reduces the risk of choking, so turn off the TV and limit the use of toys to allow your baby to focus on eating. 

Supervise Your Baby Closely at All Times

Never leave your baby alone when eating, as this increases the risk of choking. Caregivers should always remain present during meals and be prepared to react quickly if a choking incident occurs. 

Also, remain calm when your baby makes a mess, as this is normal. Instead, dress your baby in a bib, have a mat under their highchair, and always have a washcloth or wipes beside you. 

Keep Offering a Variety of Foods

Offer a variety of foods in the early stages of baby-led weaning, as it introduces your baby to a wide range of textures and flavors. Even if your baby rejects some of these foods, keep offering them as it can take multiple exposures before a baby starts accepting a new food.

Trust Your Baby's Cues

Encourage babies to decide how much they want to eat, be patient, and allow your baby to guide the feeding process. If your baby refuses food or shows signs of fullness, don’t force them to eat. Instead, place the food in their tray or hands and trust that your baby is self-regulating and learning to recognize when hungry and full. 

Be Mindful of Safety and Hygiene

When preparing your baby's meals, ensure all foods are thoroughly washed, especially fruits and vegetables, to reduce exposure to harmful bacteria or pesticides. Additionally, ensure that foods are well-cooked and cut into the appropriate size to avoid choking hazards.

What Parents Say About Baby-Led Weaning

Parents who have tried baby-led weaning shared experiences and insights based on their journeys. Many find it a rewarding approach that fosters independence, a positive relationship with food, and reduced picky eating in their children. Below are some common sentiments expressed by parents based on surveys and personal accounts ^[14]:

• “My baby is 12 months now, and she didn't seem to start "getting" eating solids until around 10 months or so! At first, it was just a lot of hands-on exploring.”

• “My baby probably never ingested a single thing on purpose until he was 9 months old. He’s almost 11 months and will consistently eat Cheerios, Gerber tomato basil puffs, mashed potatoes, and refried beans. Everything else he throws on the floor or just pretends isn’t there. It gets better in some ways! We’ve seen multiple doctors and different therapies, are most are pretty reassuring that it is, to some extent, normal! “

• “My firstborn hated it at first. She spat everything out!!! It's part of the process. Just keep trying! She's a great eater now.”

• “My LO didn't know what to do with the food initially. He was looking elsewhere, babbling, staring at us. Then we started handing him a preloaded spoon (we started with easy stuff like mashed avocado, sweet potatoes, and yoghurt), and it took him a couple of weeks to get the hang of it. Now he loves food and has a healthy appetite, so it does get better! Keep going, offer a variety of different food, and I know it's super hard to do, but don't stress, he will still get his nutrition for breastmilk/formula :)”

• “We’re finally seeing some interest in food. The first two weeks were rough. Intense gagging, zero interest, crying like she was getting tortured as soon as we put her in her high chair. It’s better now that we figured out what she likes. I’d recommend sticking to the same food for a week.”