Bringing your baby into the world is full of firsts—and introducing solid foods is one of the big ones. If you’re breastfeeding, you may be wondering when and how to start solids while keeping your milk supply strong. The good news is that you can absolutely do both. This guide will walk you through when to start, what to feed, and how to make the transition easier for you and your baby.
Introducing Solids and Breastfeeding
Breast milk should remain your baby’s main source of nutrition for the first year, even after introducing solid foods. When you begin offering solids, your breastfeeding pattern shouldn’t change. Continue to nurse as usual, and simply add small meals or snacks between feeds.
In the early months of starting solids (around six to eight months), the goal isn’t to fill your baby up—it’s to introduce them to new textures, colors, and tastes. Some babies will only eat a teaspoon or two at a time, and that’s perfectly fine. Think of these early meals as practice sessions. Breast milk still provides most of the nutrition your baby needs.
Recommendations for Introducing Solids
- Introduce solids at around six months while continuing to nurse.
- Choose high-nutrient foods, especially those rich in iron and zinc.
- Prepare foods safely and with the right texture for your baby’s age.
- Offer 6–8-month-olds two small meals per day, 9–11-month-olds three to four small meals, and toddlers 12–24 months old three meals plus one or two healthy snacks.
After two years, solid foods should become the main source of nutrition, and breastfeeding can continue for comfort and bonding as long as you and your child wish. Learn more about extended breastfeeding – breastfeeding toddlers and preschoolers.
Breastfeed First or Offer Solids First?
Moms who breastfeed before offering solids often find their babies continue nursing longer than those who do it the other way around. It’s best to breastfeed first, then offer solids about an hour later. This ensures your baby doesn’t take in less breast milk and that feeding time stays relaxed and pressure-free.
Why Wait Until Six Months Before Starting Solids?
It’s natural to feel excited to start solids early, especially if your baby shows interest in food or feeds more often during growth spurts. But waiting until around six months provides several important benefits:
- A baby’s intestines mature between 4 and 6 months; introducing solids too early can irritate the gut.
- The tongue-thrust reflex fades closer to six months, making swallowing easier.
- Babies can sit up and support their heads around five to six months, reducing choking risks.
- Early solids increase the risk of allergies and infection.
- Breast milk still offers vital immune protection and ideal nutrition during this time.
Some babies may only show readiness at seven, eight, or even nine months—and that’s okay. There’s no rush if your baby is growing well and satisfied with breast milk.
What to Feed: Best First Foods for the Breastfed Baby
When it’s time to start solids around six months, focus on introducing single-ingredient, soft foods that are rich in nutrients. The goal is to complement breast milk, not replace it.
Iron- and Zinc-Rich Foods
By this stage, your baby’s natural iron stores begin to run low, so iron- and zinc-rich foods are key. Contrary to older advice, meat is now considered an excellent first food for breastfed babies because it provides heme iron, which is easier to absorb than the plant-based type. Great first options include:
- Puréed meat (beef, chicken, lamb, or turkey)
- Iron-fortified baby cereal mixed with breast milk
- Cooked and mashed lentils, peas, or beans
- Soft egg yolk or scrambled egg
- Soft fish like salmon (boneless and low in mercury)
Fruits and Vegetables
Once your baby has tried a few iron-rich foods, begin offering fruits and vegetables for fiber, vitamins, and flavor variety:
- Mashed banana, avocado, or pear
- Steamed and mashed sweet potato, pumpkin, or carrots
- Puréed peas, green beans, or zucchini
Finger Foods and Textures
As your baby becomes more confident with solids, around eight to nine months, introduce soft finger foods like small pieces of fruit, toast strips, or steamed veggies. Gradually increase texture to encourage chewing and independence.
Balanced Introduction
You don’t need to follow a strict order—just keep variety and texture in mind. Start with one or two foods, then expand. Offer savory and sweet flavors to help your baby develop an open palate and prevent picky eating later on.
Allergy Awareness and Introducing New Foods
Introducing common allergens early, around six months, can actually help prevent allergies later in life. Foods like eggs, peanuts, dairy, fish, soy, and wheat can be introduced in very small amounts once your baby tolerates a few basic foods. Wait three to five days between new foods, and watch for any signs of allergic reaction (such as rash, vomiting, or swelling). If you have a strong family history of allergies or your baby has eczema, speak to your pediatrician first.
What If My Baby Refuses Solids?
Some babies take longer to warm up to solid foods, and that’s completely normal. A baby’s digestive system develops at its own pace. Here’s how to make the process smoother:
- Offer solids when your baby is alert and happy—not overtired or cranky.
- Sit together and make it fun. Babies love watching you eat and will imitate your excitement.
- Add a little breast milk to the food so it tastes familiar.
- Let your baby touch and play with their food—it’s part of the learning process.
- Never force-feed; if they turn away, try again another day.
If your baby continues to refuse solids beyond nine months but is otherwise healthy and gaining weight, there’s usually no cause for concern. Breast milk alone can still meet your baby’s needs for quite some time.
Food and Safety Tips
Avoid foods that pose choking risks or may harm your baby’s developing system:
- Dried fruits, nuts, whole grapes, and raw vegetables
- Honey (before one year of age)
- Foods with added sugar or salt
- Processed and fried foods
Offer new foods earlier in the day so you can monitor reactions, and continue to introduce diverse flavors over time. Babies exposed to a variety of tastes through breast milk often adapt more easily to solids and are less likely to become picky eaters.
Final Thoughts
Introducing solid foods while breastfeeding is not about replacing milk—it’s about expanding your baby’s world of taste and texture. Take your time, follow your baby’s cues, and trust that each small spoonful is a step forward. Whether your baby dives right in or takes it slow, you’re doing an amazing job guiding them through this important milestone.
References
- When, What, and How to Introduce Solid Foods — Centers for Disease Control and Prevention (CDC, 2025). This CDC guide outlines when to begin solids (around 6 months), which foods to start with, and how to safely introduce them while continuing breastfeeding.
- Guideline for Complementary Feeding of Infants and Young Children 6–23 Months of Age — World Health Organization (WHO, 2023). The WHO guideline provides global evidence-based recommendations for introducing complementary foods, emphasizing continued breastfeeding through 2 years and beyond.
- Breastfeeding & Solid Foods: Working Together — American Academy of Pediatrics / HealthyChildren.org (2023). This AAP resource explains how to balance solids and breastfeeding, choose iron-rich first foods, and identify readiness signs.
