How We Chose
We selected these first foods based on age-appropriateness, safety, ingredient quality, developmental value, convenience, and overall value. Each option addresses common concerns for families starting solids, including allergen exposure, easy textures, and practical serving tips.
1. Avocado — Creamy, Nutritious Starter
Why it stands out
Avocado’s smooth texture, healthy fats, and mild flavor make it a top first food for babies. It mashes easily and supports brain and eye development.
Best for
- Families seeking a no-cook, nutrient-rich option
Key notes
- Age/Stage: 6+ months, first foods
- Materials/Ingredients: Single-ingredient, no added sugar/salt
- Strengths: Healthy fats, creamy texture, simple prep
- Trade-offs: Can be slippery for new eaters; browns quickly
2. Oatmeal Baby Cereal — Iron-Fortified Classic
Why it stands out
Iron-fortified oatmeal is easy to digest and helps meet babies’ iron needs. Mix with breast milk or formula to customize texture.
Best for
- Babies needing extra iron as they start solids
- Parents looking for quick, versatile meals
Key notes
- Age/Stage: 6+ months
- Materials/Ingredients: Whole grain oats, added iron
- Strengths: Iron source, easy to mix, gentle on stomach
- Trade-offs: Some brands may contain traces of wheat (gluten)
3. Sweet Potato Puree — Naturally Sweet & Filling
Why it stands out
Sweet potatoes provide vitamins A and C, fiber, and a naturally sweet taste that most babies enjoy. Steam and mash for a smooth, easy-to-eat puree.
Best for
- Parents wanting a vitamin-rich, budget-friendly option
Key notes
- Age/Stage: 6+ months
- Materials/Ingredients: Single-ingredient, no additives
- Strengths: Nutrient dense, budget-friendly
- Trade-offs: May stain clothing/high chairs
4. Banana — Convenient and Gentle First Fruit
Why it stands out
Banana requires no cooking, is easy to mash, and offers potassium and gentle fiber. Its sweetness and soft texture appeal to most infants.
Best for
- On-the-go families
- Babies transitioning to finger foods
Key notes
- Age/Stage: 6+ months
- Materials/Ingredients: Single-ingredient, no prep equipment needed
- Strengths: Portable, easy to digest, allergen-friendly
- Trade-offs: Can be constipating for some babies
5. Steamed Carrot Puree — Bright Color, Mild Taste
Why it stands out
Carrots introduce a new flavor and vibrant color, with vitamin A and fiber. When steamed and pureed, they’re easy for babies to swallow.
Best for
- Expanding baby’s palate with new flavors
Key notes
- Age/Stage: 6+ months
- Materials/Ingredients: Single-ingredient, home or store-bought puree
- Strengths: Mild taste, rich in nutrients
- Trade-offs: Needs to be well-cooked to avoid choking risk
6. Full-Fat Plain Yogurt — Early Dairy Introduction
Why it stands out
Plain, unsweetened yogurt is a good source of calcium and probiotics. Introducing dairy early, as recommended by experts, may help with tolerance.
Best for
- Parents introducing common allergens under guidance
- Babies ready for new textures
Key notes
- Age/Stage: 6+ months (whole milk yogurt only)
- Materials/Ingredients: Pasteurized, no added sugar
- Strengths: Creamy texture, protein and calcium
- Trade-offs: Not suitable for babies with cow’s milk allergy
7. Soft-Cooked Green Peas — Tiny, Textured Bites
Why it stands out
Green peas are rich in plant protein, B vitamins, and fiber. When steamed and mashed or offered as small, soft bites, they support fine motor practice.
Best for
- Families wanting a plant-based, iron-containing option
Key notes
- Age/Stage: 6–8 months (pureed/mashed); 9+ months (whole, soft)
- Materials/Ingredients: Fresh or frozen peas, no salt
- Strengths: Nutrient-dense, supports pincer grip
- Trade-offs: Whole peas are a choking hazard if not fully soft and supervised
8. Peanut Butter Thinned — Early Allergen Introduction
Why it stands out
Early, safe introduction of peanut products (thinned with water or breast milk) is supported by recent guidelines to help reduce allergy risk. Always start with tiny amounts and monitor closely.
Best for
- Families following pediatrician guidance on allergen introduction
Key notes
- Age/Stage: 6+ months, as advised by pediatrician
- Materials/Ingredients: 100% peanut butter, no added sugar/salt
- Strengths: Protein, exposure to common allergen
- Trade-offs: Not for babies with known peanut allergy or severe eczema; requires supervision
9. Soft-Cooked Egg Yolk — Protein Powerhouse
Why it stands out
Egg yolk offers protein, healthy fats, and choline, important for brain development. Serve fully cooked and mashed for easy eating; introducing eggs early is now encouraged for most babies.
Best for
- Families ready to introduce another common allergen
Key notes
- Age/Stage: 6+ months, fully cooked yolk
- Materials/Ingredients: No seasoning or additives
- Strengths: Nutrient-dense, supports early allergen exposure
- Trade-offs: Not for babies with known egg allergy; always serve well-cooked
Buying Tips
- Check age grading: Select foods labeled as stage 1 or suitable for 6+ months.
- Allergens: Introduce common allergens (such as peanut, egg, dairy) one at a time and monitor for reactions. Always consult your pediatrician if your baby has severe eczema or a family history of allergies.
- Texture: Start with smooth purees or well-mashed foods; gradually offer thicker textures as your baby develops chewing skills.
- Durability: Choose fresh produce or reputable baby food brands with clear expiration dates and packaging integrity.
- Clean-up: Opt for foods that are easy to prepare and clean, and avoid staining foods (like carrots and sweet potatoes) right before outings.
- Storage: Prepare small batches and store leftovers safely in the refrigerator; discard uneaten portions after feeding.
Verdict
There’s no single “best” first food—choose options that fit your family’s needs, your baby’s readiness, and your comfort with preparation. Mix and match single-ingredient foods, consider nutrient needs (like iron and healthy fats), and be mindful of allergens. Always supervise your baby while eating and offer age-appropriate textures to reduce choking risk. This is not medical advice. For any concerns or questions about introducing solids, consult your pediatrician.
How do you recommend working the introduction of solids like yogurt or new veggies into a busy morning routine before daycare drop-off? Is there an ideal time of day for trying these new foods?
Finding time to introduce new solids during busy mornings can feel overwhelming, so it’s great that you’re thinking ahead. To make it easier, prep small amounts of new foods like yogurt or veggies the night before, and offer them first thing when your child is alert but not rushed. Try new foods one at a time, watching for reactions, and keep portions small to avoid overwhelming them. Mornings can be a good time since you’ll have more time to observe any reactions during the day. Always supervise closely, especially with new textures, and choose age-appropriate options. This isn’t medical advice; if you’re concerned, check in with your pediatrician.
My baby loves sweet potatoes but not much else right now. Is it okay to serve the same food several days in a row while we work on introducing new options, or is variety more important at this stage?
It’s completely normal to notice a strong preference for one food when starting solids, and it’s okay to serve sweet potatoes several days in a row. You can continue offering sweet potatoes alongside new single-ingredient foods, waiting 3–5 days between introducing each new food to watch for any allergic reactions. Try offering new foods in small amounts, either mixed with sweet potatoes or on the side, so your baby gets familiar with different tastes and textures. At this age, repeated exposure is key, and it’s safe to focus on variety gradually. This isn’t medical advice; if you’re concerned, check in with your pediatrician.
Since you mention some cereals might contain traces of wheat, how cautious should I be when picking an oatmeal brand if we have a family history of gluten sensitivity, even if my baby hasn’t shown any issues yet?
You’re right to be thoughtful about potential allergens, especially with a family history of gluten sensitivity. When choosing oatmeal, look for brands labeled gluten-free and check packaging for cross-contamination warnings. Introduce new foods like oatmeal one at a time, waiting a few days before adding others so you can watch for reactions. Serve plain, single-grain oats first. Always supervise your baby during meals and start with very soft textures. This isn’t medical advice; if you’re concerned about allergies or reactions, it’s best to check in with your pediatrician before introducing new foods.
My baby just turned 6 months and we’re starting solids, but she has a really strong gag reflex. Do you have any advice on introducing foods like avocado or carrot puree to help her get used to new textures without making her uncomfortable?
It’s natural to feel concerned when your baby has a strong gag reflex as you start solids. Begin with very smooth purees, like well-mashed avocado or thoroughly blended carrot, and offer only small spoonfuls at a time. Let your baby explore the food with her hands and mouth at her own pace, without pressure. Sit her upright in a safe high chair, and always supervise closely to ensure safety. Gagging is a normal part of learning to eat, but if she seems distressed or isn’t improving over time, consult your pediatrician. This isn’t medical advice; if you’re concerned, check in with your pediatrician.
When introducing foods like avocado or sweet potato, is it better to offer them earlier in the day or at dinner, especially regarding digestion or potential reactions?
It’s thoughtful to consider timing when introducing new foods to your baby. Starting new foods like avocado or sweet potato earlier in the day can be helpful, as you’ll have more time to watch for any reactions or digestive issues. Begin with a small amount, wait three to five days before introducing another new food, and observe your baby closely. Offering solids when your baby is alert—not overly hungry or tired—often leads to a better experience. Always ensure food is soft, smooth, and age-appropriate to avoid choking risks. This isn’t medical advice; if you’re concerned, check in with your pediatrician.
When introducing yogurt or other common allergens, is it better to offer them on their own the first few times, or can they be mixed with other first foods safely? I want to make sure I am following best practices for allergen introduction.
It’s great that you want to introduce allergens like yogurt thoughtfully. For the first introduction, it’s best to offer the new allergen (such as yogurt) by itself rather than mixed with other new foods. This way, if your baby has a reaction, it’s easier to identify the cause. Wait 2–3 days before adding another new food, and observe for any signs of allergy. For babies around 6 months, plain whole-milk yogurt is usually appropriate—always supervise and avoid added sugars or flavorings. This isn’t medical advice; if you’re concerned, check in with your pediatrician.
Between oatmeal baby cereal and mashed banana, which would be better to start with for a baby who sometimes gets constipated? I want to help keep things moving while also making sure my baby gets enough iron.
You’re thoughtful to consider both your baby’s digestion and their iron needs. For a baby prone to constipation, mashed banana can sometimes make things firmer, while oatmeal baby cereal is higher in fiber and might help keep stools softer. To support iron intake, you can choose an iron-fortified oatmeal baby cereal. Start with a small amount and watch for any changes in your baby’s bowel movements, and always serve foods with a safe, smooth texture to prevent choking. This isn’t medical advice; if constipation persists or you have concerns, check in with your pediatrician.
For little ones who seem sensitive to new textures, is there a recommended order to introduce these foods to make the transitions smoother? For example, would starting with purees make finger foods easier later on?
It’s thoughtful to consider how texture affects your baby’s comfort with new foods. For texture-sensitive little ones, starting with smooth purees can help them get used to new tastes and swallowing before moving to mashed or lumpy options. Gradually increase the thickness and lumpiness of foods as your baby shows readiness—watch for cues like interest in self-feeding or chewing motions. Offer soft, safe finger foods only when your child can handle thicker purees without gagging. Always supervise closely, avoid choking hazards, and go at your baby’s own pace. This isn’t medical advice; if you’re concerned, check in with your pediatrician.