My Best Advice When Tackling Baby-Led Weaning | From a Pediatric OT and Mom of 2

Baby-led weaning (BLW) is an exciting milestone, and it’s one that gives your little one the chance to explore food on their own terms. But if you’re anything like most parents starting out, the idea of handing over a chunk of avocado to your baby can feel daunting (if definitely did for me at first!). BLW is messy, unpredictable, and full of trial and error, but it’s also rewarding as you watch your baby explore foods and become an adventurous, independent eater.

Since baby-led weaning can be super daunting, I want to dive into my best advice for tackling this big milestone confidently, and most importantly, in a fun way!

First things first - have a plan

When it comes to baby-led weaning, having a plan in place from signs of readiness, to preparation, to introduction schedule will help you stay organized and avoid overwhelm. 

The first step is figuring out when your baby is ready to start. Most babies are ready for solids around 6 months old, but every baby is different. When I work with families, I recommend starting baby-led weaning sessions at 6 months or older. At this age, we know the baby is strong, interested, and their motor skills are advanced enough to be as safe as possible. Look for signs of readiness like sitting up independently, showing interest in food, and being able to bring objects to their mouth before beginning baby-led weaning with your baby.

Once your baby is ready, it’s time to decide how you will prepare and introduce foods. Many parents start with soft fruits and veggies like avocado, banana, or steamed sweet potato. Focus on simple, whole foods that your baby can easily pick up and mash in their mouth. From there, you can gradually introduce more variety and textures. Easy ways to prepare foods for baby include roasting, steaming, or baking. We just want to be sure the food passes the “squish test” at the beginning and we will chat about that more below.

Once you begin to introduce foods to your baby with a baby-led weaning focus, create a meal plan that includes a balance of protein (meats, beans, etc), healthy fats (avocado, eggs, etc), and vegetables (squash, carrots, etc) will ensure your baby gets the nutrients they need. It doesn’t have to be complicated—a little planning will keep you on track and make mealtime more enjoyable for everyone. 

Next, educating yourself is key!

One of the best things you can do before starting solids with a baby-led weaning focus is to educate yourself. Equipping yourself with knowledge from experts on what foods are appropriate for your baby at each stage, as well as how to safely prepare them is price-less. Some foods should be avoided entirely in the first year, like honey (because of the risk of botulism), and whole nuts (which are a choking hazard). Knowing these guidelines upfront will give you peace of mind as a parent so you can take a stress-free approach to baby-led weaning.

Understanding potential allergens is also important. Introduce allergenic foods like eggs, peanuts, and dairy one at a time, and monitor your baby for any reactions. Many parents worry about food allergies, but research shows that introducing these foods early can actually reduce the risk of allergies in some cases. Read this study here to learn more about early allergen introduction. Talk to your pediatrician if you have concerns or a history of food allergies in your immediate family, and make sure you know the signs of an allergic reaction.

It’s also so fun to research simple recipes, and different food options for your baby that support a baby-led weaning approach. You’ll find tons of simple, nutritious ideas that will make meal planning a breeze. Knowledge is your best friend when navigating baby-led weaning.

Sharpen your knowledge on safety

Safety should be your top priority throughout the starting solids process. While baby-led weaning allows your baby to self-feed as much as possible from the beginning, it’s crucial to know how to cut and prepare foods to reduce the risk of choking.

A good rule of thumb is to offer foods that are either a) hand held size or b) no bigger than the size of your pinky finger nail. It’s also so important to understand proper texture when preparing and serving foods to your baby. Foods offered to your baby should pass the “squish test”, which means they can be easily squished between your index finger and thumb, which allows the baby to squish with their mouth and tongue. 

Additionally, understanding basic safety and the difference between gagging and choking will also ease some of your fears. Gagging is a natural reflex that helps babies learn to move food around in their mouths, and it’s VERY common in the early stages of baby-led weaning. Choking, however, is rare but can happen, so it’s important to know the signs and take a CPR course just in case. Understanding these things will make you feel much more confident as you let your baby explore different foods.

Be prepared with the right gear

One of the things no one tells you about is just how messy baby-led weaning is! But with the right gear, you can make cleanup (and feeding) a lot easier. Here’s what you’ll need to set yourself up for success:

• High Chair: A good high chair with a footrest is essential. Proper seating helps your baby sit upright and safely explore food. Look for a high chair that’s easy to clean, because trust me - it’s going to get messy.
• Bibs and Splash Mats: Invest in some quality, wipeable bibs that cover your baby’s entire front, as well as splash mats, or products like a Catchy, to protect your floors. You’ll thank yourself later when you’re not scraping avocado off your hardwood floors.
• Suction Plates and Bowls: Babies love to throw things, but suction plates and bowls will at least minimize the desire to throw. Silicone plates and bowls that stick to the high chair tray are ideal.
• Baby-Sized Utensils: While your baby will mostly be using their hands at first, having easy-to-grip utensils like spoons and forks available will help them transition to using them as they grow. This utensil usage also helps build fine motor skills, even if they miss their mouths most of the time.
• Straw and Open Cup: A big part of baby-led weaning is introducing babies to alternative cups in preparation for weaning. Introducing straw cups and open cups early allows your baby to develop skills needed for the future.

With the right tools, you’ll feel more prepared, and feeding time will feel a little less chaotic.

Lastly - patience and low expectations is key!

Patience and low expectations are the secret weapons to making baby-led weaning fun and enjoyable. Remember that baby-led weaning is all about allowing your baby to lead the way. Some days your baby will dive right in and eat enthusiastically, and other days, they may play with their food more than eat it. And that’s okay because more of their caloric and nutrition intake is coming from the breastmilk or formula feedings. Learn more about breastmilk and formula as the primary source of nutrition here.

It’s important to remind yourself that this is a learning experience for your baby (and yourself too). They’re discovering new textures, tastes, and how to move food around in their mouth. In the beginning, it may feel like more food ends up on the floor than in their belly, but this is all part of the process. Keep offering a variety of foods, and don’t stress if they don’t eat much on some days.

Most importantly, be patient with yourself. Baby-led weaning is a messy, sometimes stressful process, and it’s easy to feel like you’re not doing it "right." But there is no perfect way, and it’s okay to offer pre-packaged foods to your baby when you’re in a rush, someone else is feeding your baby, or you just want a quick, no-mess feeding session. Trust that you and your baby are learning together, and try to enjoy these moments as much as possible along the way.

In the end, baby-led weaning is about fostering independence, building skills, and establishing a healthy relationship with food. With a little planning, research, and patience, you’ll be able to confidently navigate this new phase of feeding. And when in doubt, remember—you’ve got this!