Best First Foods for Baby: What to Start With & What to Avoid

Introducing solids is one of the most exciting milestones in your baby’s first year. But with so much conflicting advice out there, many parents wonder: What are the best first foods for baby? And just as importantly—what should I avoid?

At Omomly, we’re here to simplify your parenting journey with helpful, expert-backed advice. Let’s break down the top baby-friendly foods to start with, which ones to skip (for now), and how to make this stage fun, safe, and healthy for your little one.

When to Start Solids

The American Academy of Pediatrics recommends introducing solid foods around 6 months old, but some babies may be ready a bit earlier. Signs your baby is ready include:

• Sitting up with minimal support
• Showing interest in your food
• Loss of the tongue-thrust reflex
• Ability to grasp food and bring it to their mouth

Always consult your pediatrician before starting solids, especially if your baby was born prematurely.

Best First Foods for Baby

When you're ready to start, keep it simple. Choose single-ingredient, soft, and iron-rich foods that are easy to digest and unlikely to cause allergies. Here are our top picks:

1. Iron-Fortified Baby Cereal

• A gentle, traditional starter.
• Choose single-grain options like rice or oatmeal.
• Mix with breast milk or formula for a smooth texture.

2. Mashed Avocado

• Loaded with healthy fats for brain development.
• Naturally soft and easy to swallow.

3. Pureed Sweet Potatoes

• Rich in beta-carotene and fiber.
• Sweet taste most babies love.

4. Steamed & Mashed Carrots or Peas

• Mild in flavor and packed with vitamins.
• Ideal for spoon-feeding or turning into baby-led weaning sticks.

5. Bananas

• A perfect on-the-go option.
• Naturally sweet, no need to cook or puree.

6. Cooked Lentils

• Great source of plant-based protein and iron.
• Blend into a smooth paste for early eaters.

7. Soft-Cooked Apples or Pears

• Peel, steam, and mash for a sweet, fiber-rich treat.

What to Avoid (At First)

While variety is important, some foods can be unsafe or too harsh for your baby's digestive system early on. Avoid the following in the first few months of solids:

❌ Honey

• Risk of infant botulism. Wait until after 12 months.

❌ Cow’s Milk as a Drink

• It lacks essential nutrients for infants under 1 year.
• Fine in small amounts in cooking, but not as a beverage.

❌ Choking Hazards

• Whole grapes, raw carrots, popcorn, nuts, chunks of meat, or hard cheese.
• Always cut or mash food to a baby-safe size.

❌ Salt & Sugar

• Babies’ kidneys aren’t developed enough for salt.
• Added sugar isn’t necessary—stick with natural sweetness from fruits.

❌ Processed or Fried Foods

• These offer little nutrition and can form bad eating habits early on.

Allergens: Introduce Early, But Safely

Current guidelines suggest introducing common allergens early (around 6 months), one at a time and in small amounts. These include:

• Peanut butter (diluted)
• Eggs (well cooked)
• Dairy (like yogurt or cheese)
• Fish and shellfish (check for family allergies)

Tip: Introduce new foods in the morning, so you have the full day to monitor for reactions.

Final Tips for Starting Solids

• Start slow: Introduce one new food every 3–5 days.
• Watch for reactions: Rash, vomiting, or diarrhea may indicate an allergy.
• Offer variety: Build healthy habits by rotating fruits, veggies, grains, and proteins.
• Make it fun: Let baby touch, squish, and explore—yes, it gets messy!

At Omomly, We Make Baby's First Bites Easier

Ready to start your baby’s food journey? Omomly.com offers curated baby feeding essentials, from ergonomic spoons and suction bowls to adorable food-grade silicone bibs and freezer trays for homemade purees.

🎁 Explore our Baby Feeding Collection → Shop Now

Your baby’s first bites are the beginning of a lifetime of healthy habits—and we’re here to support you every step of the way.