Ultimate Guide to Baby-Led Weaning

The research behind how to practice baby-led weaning safely and whether it really reduces pickiness and improves eating habits

Source: Vanessa Loring/Pexels

You can listen to the newsletter in your podcast player below:

When I had my first child, I remember being thrilled to start solid food at 6 months. I had planned to start with the vegetable purees and then move to fruits. I stocked up on everything Gerber had to offer and got my iPhone ready to record this big moment. However, much to my dismay, my baby seemed to hate it and acted like I was torturing her as I directed a spoon toward her mouth. 

Being a dutiful first-time mom, I reported this to my pediatrician and asked what I should do. “It really doesn’t seem like she likes baby food,” I complained. My very old-school pediatrician (who had likely never even heard of baby-led weaning) flippantly responded “Well would you eat that stuff?!? Just feed her real food!”

I had to admit that he had a point. I did my research and quickly learned everything I could about baby-led weaning, an approach which involves serving infants soft table foods instead of purees. The approach made so much sense to me and I quickly discovered that it was so much easier because I could simply feed her whatever I was eating— no chopping, mashing, or preparing separate meals for the baby.

I’ll never forget when we met up with a group of mothers and babies at the zoo a few months later and they had all carefully packed a lunch of purees and mashed food for their 11-month-old babies. While they meticulously spoon fed their babies, I just bought a Thai Chicken wrap from the zoo cafe and shared it with my baby. The other mothers looked on in amazement as she grabbed pieces of chicken and lettuce and ate with delight. Now, don’t get too excited— she ended up becoming your typical super-picky toddler and now still refuses to eat chicken nuggets that seem “weird.” But I would still wholeheartedly recommend baby-led weaning and used it with my other two children as well. 

Proponents of baby-led weaning make big claims, including that it will make your child less picky, a more intuitive eater, and may even reduce their risk for future obesity. So are these claims actually backed by research? Or is baby-led weaning another “fad” that may not be worth the effort? 

Important note: I will use the term “traditionally-weaned” to refer to any infants who did not specifically use baby-led weaning. In some research studies, this refers to children who were exclusively spoon-fed and in others it is unclear. This is, of course, a major limitation of this research. 

What is Baby-Led Weaning? And a History Lesson…

To understand baby-led weaning, it is first important to understand the history of “baby food”. In the 1920’s, the first commercially available baby food began to be sold in stores (see here for more information). In the 1930’s, baby food really took off as the Gerber family started mass producing cans of baby food. As baby food became increasingly popular, parents started feeding their babies more and more purees at younger and younger ages. Advertisements by baby food companies convinced parents that commercially produced baby food was superior to homemade food and that parents should start giving babies solid food as early as 3 months (see an example below). 

Spoon feeding babies commercially-produced baby food and then eventually using the all-too-convenient “pouches” was the most common way for introducing solids and feeding a baby in the first year of life for decades. Then in the 2000’s, an approach called “baby-led weaning” began to be discussed in online parenting forums. It was then popularized by Gill Rapley, a nurse in the United Kingdom. She wrote a popular book in 2005 for parents that really jump-started the whole movement. 

Baby-led weaning is an approach for introducing your baby to solid food that involves serving whole pieces of food that the baby picks up and feeds to themselves. Baby-led weaning puts the baby in control of what, when, and how much they eat. Babies are encouraged to explore different textures and tastes with very little pressure to actually ingest the food. The term is a little confusing— “weaning” in this case refers to the gradual process of replacing calories from breastmilk and formula with calories from solid food (it does not mean that the baby completely weans from breastmilk or formula, which are the baby’s main source of nutrition in the first year of life). 

How do you practice baby-led weaning safely? 

Before discussing any research on the advantages and disadvantages of baby-led weaning, it is first important to clarify how to follow this approach safely. Choking is a real concern among infants and toddlers so it is critically important to always follow the safety rules. 

First, you should not start baby-led weaning until your child can sit independently (without support), has excellent head control, and can grab and bring food to their mouth without assistance. For most infants, this is around 6 months but it can be as late as 8 months. Always consult with your doctor before starting any solid foods. 

Research finds that providing parents specific instructions on baby-led weaning– a method called the Baby-Led Introduction to SolidS method (or BLISS) minimizes choking risks and makes sure that babies get adequate nutrient intake.

The BLISS approach gives parents the following instructions: 

1. Test all foods to make sure they are soft enough to mash between your tongue and the roof of your mouth 

2. Don't give your baby foods that form a crumb in the mouth (such as dry crackers)

3. Only give foods that are at least as long as the child’s fist and are ideally shaped liked an adult finger

4. Check that the infant is sitting upright and not leaning back and is always supervised by an adult while eating

5. Never put food in the baby’s mouth or try to pull food out of the baby’s mouth

6. At each meal, offer at least the following three types of foods: (1) a food high in iron, (2) an energy-rich food, and (3) a fruit or vegetable

7. Don’t offer foods that are choking hazards such hot dogs, whole grapes, raw vegetables, nuts, popcorn, or food in a coin shape. Examples of safe foods for include bananas, avocado, scrambled eggs, steamed green beans, and flaky fish (without bones). 

Source: Daniels, L., Heath, A. L. M., Williams, S. M., Cameron, S. L., Fleming, E. A., Taylor, B. J., ... & Taylor, R. W. (2015). Baby-Led Introduction to SolidS (BLISS) study: a randomised controlled trial of a baby-led approach to complementary feeding. BMC pediatrics, 15(1), 1-15.

Does baby-led weaning make children less “picky”?

Supporters of baby-led weaning claim that it helps children to be less “picky” because it introduces babies to a wide variety of textures and tastes at a younger age. Yet, the research is mixed as to whether it actually does. One observational study found no difference in food preferences between the baby-led weaning and traditionally-weaned groups. Yet another parent survey reported that baby-led weaning infants were less picky and showed more enjoyment of food. When the researchers controlled for important variables (such as the duration of breastfeeding and age of starting solids), this relationship got stronger. This study also found that parents of baby-led weaning infants were more likely to offer vegetables as the baby’s first foods. Another study reported that baby-led weaning infants’ most preferred food as a toddler and young child was carbohydrates (such as bread and pasta), while traditionally-weaned infants’ most preferred food was sweet foods (such as dessert).

Yet, the studies described above are all correlational studies, meaning they only look at associations between baby-led weaning and eating preferences and do not allow us to look at whether baby-led weaning itself actually causes differences in eating preferences. 

Fortunately, we have a randomized controlled trial of the BLISS method (translation: the only study design that allows us to determine if baby-led weaning causes differences in pickiness). This study found that the BLISS approach (described above) did result in less pickiness and greater enjoyment of food at 12 months. 

We also know from other lines of research that children’s early exposure to food does influence later food preferences. An experimental study found that 12-month-old infants were more likely to eat chopped carrots if they had been exposed to chopped foods (versus only purees) in the past. Because we would like our children to eventually eat chopped vegetables rather than exclusively purees, it makes sense that exposing them to these textures may be helpful. Research also suggests that parents should expose infants to more complex textures to increase acceptance of these foods. One study found that children who were introduced to “lumpy” foods (translation: more solid food versus purees and mashed food) after the age of 9 months were pickier and ate fewer food types (including fewer fruits and vegetables) and had more feeding problems at age 7.

Whether you choose baby-led weaning or spoon-feeding, it is important to provide a low-pressure attitude towards food and allow your infant to determine when they start and stop eating (even when you are feeding them, you can be responsive to their cues). Research finds that pressuring children to eat will likely have the opposite result. Specifically, research finds that pressure from adults to eat more or eat certain foods during mealtime is associated with more picky eating in children. 

Translation: We have some evidence that baby-led weaning makes infants less picky but it is unclear how strictly parents must follow baby-led weaning methods to achieve this outcome. We also have evidence that offering your baby a variety of tastes and textures and providing a low-pressure environment may reduce pickiness so you might want to adopt this approach whether using baby-led weaning or traditional weaning methods. 

Does baby-led weaning help children to learn how to regulate their own eating and develop a healthier relationship with food? 

Supporters of baby-led weaning believe that a key benefit is that it teaches children how to regulate their own eating and become aware and respond to their own feelings of hunger and fullness, because it puts the control of eating fully in the hands (literally) of the baby. Supporters argue that learning how to regulate and have control over your own eating may be linked to a healthier relationship with food and a lower risk for obesity.

First, correlational research suggests that baby-led weaning is associated with lower BMI and reduced risk for obesity. One study found that baby-led weaned infants were less likely to be obese as toddlers and young children and had lower BMI on average. Another study found that 18- to 24-month-olds who had followed baby-led weaning were less likely to be overweight and had lower mean weights (brown & lee, 2015). However, it is important to note that BMI may not be the best measure of a healthy body size and is not recommended for clinical use for children under 2 years.

There are also two randomized controlled trials that address this issue. First, a randomized controlled trial of the BLISS method found that baby-led weaning infants weighed less at 12 months and were less likely to be overweight. Another randomized controlled trial involving the BLISS method found no difference in BMI at 12 and 24 months. However, this study found that baby-led weaning infants at 24 months were less satiety responsive (translation: less likely to regulate their eating based on hunger and fullness— an important skill that baby-led weaning advocates believe that baby-led weaning teaches).

Research also finds that parents who use baby-led weaning report less controlling behavior around food and less anxiety than parents who spoon feed and that using baby-led weaning predicts how controlling parents are of their toddlers’ eating. However, it makes a lot of sense that parents higher in anxiety and desire for control are likely to choose spoon feeding since they have more control over this method and it may seem more conventional and less risky. Therefore, the parents’ anxiety and controlling behavior may cause them to be less likely to choose baby-led weaning rather than baby-led weaning actually reducing parents’ controlling behavior and anxiety

The parents’ attitude toward eating is important since research consistently finds that controlling behavior related to eating backfires. Specifically, research suggests that the children who are pressured to eat actually eat fewer fruits and vegetables and more snacks with low levels of nutrients and that college students report that they continue to dislike and avoid the foods that they were pressured to eat as a child, 

Translation: The research is mixed as to whether baby-led weaning affects infants’ ability to regulate their own eating or maintain a healthy weight or even whether it encourages parents to be less controlling of their children’s eating, thus more research is needed to reach a conclusive answer. However, research does suggest that parents should not control children’s eating or pressure them to eat regardless of whether they choose baby-led weaning or traditional weaning. 

Does baby-led weaning improve family meal time? 

Advocates for baby-led weaning believe that it allows infants to participate in family meals, a practice that has been linked with healthier eating habits, improved health, and advanced social-emotional skills. These advocates also argue that baby-led weaning may improve the family’s overall nutrition since they may eat more of the healthy foods that they are feeding to their baby. But does this actually work in practice?

Research finds that families practicing baby-led weaning are more likely to eat lunch and dinner together and their infants are more likely to eat the same food as the rest of their family. A randomized controlled trial of the BLISS method also found that the baby-led weaning families were 2 to 4 times more likely to eat together and to eat the same food. This could be beneficial in that it allows the parent to model healthy eating habits and it decreases the likelihood of the baby identifying “kid-food” vs. “parent-food.” However if the family does not follow healthy eating practices, they would pass these unhealthy practices on to the infant. Unfortunately, research does not find any evidence that baby-led weaning improves the rest of the family’s eating style or diet when evaluating total energy and key nutrient intakes.

Translation: Research finds that families who use baby-led weaning are more likely to eat meals together yet it may not improve the overall nutrition of the family.

Does baby-led weaning increase the risk of choking?

Gagging and even choking can be common in infants who are learning how to eat solid foods since chewing and swallowing are still developing skills. A criticism of the baby-led weaning approach and a common concern among parents is that it may increase choking rates in infants. However, research consistently finds no difference in choking between baby-led weaning and traditional weaning groups.

A randomized controlled trial found that infants randomly assigned to the BLISS method did not show any differences in choking. The baby-led weaning infants did gag more frequently at 6 months (remember that gagging is harmless but can be scary as a parent) but then gagged less frequently at 8 months. The BLISS approach does seem to reduce choking risk when compared to unmodified baby-led weaning. To practice this approach, remember to test the softness of food (smash it on the roof of your mouth with your tongue), make sure the baby is upright and supervised, and avoid giving food that can form a crumb or that are choking hazards. 

Translation: We have no evidence that baby-led weaning increases the risk of choking, as many critics have claimed, particularly if parents use the BLISS method. 

Does baby-led weaning provide enough calories and nutrients? 

Critics of baby-led weaning claim that infants who follow this approach may not get enough calories and/or important nutrients. First, research (including a randomized controlled trial of the BLISS method) finds that the overall calorie intake is similar between baby-led and traditionally-weaned infants.

Iron intake in particular may be of concern. Since breastfeeding alone does not provide babies six months and older sufficient iron levels, additional iron is needed in solid food. Baby-led weaning often involves offering cooked vegetables and fruits because they are easily graspable, but these foods are usually low in iron. Some observational studies have found that babies who follow a baby-led weaning approach may not be getting the recommended amount of iron. However, a randomized controlled trial found that infants randomly assigned to a baby-led weaning approach that promotes eating iron-rich foods (the BLISS method) did show adequate iron intake and did not show any differences in iron intake when compared to traditionally-weaned infants. Parents can follow this approach by offering an iron-rich food at every meal. Examples of iron-rich food that can be offered through baby-led weaning include scrambled eggs, minced beef, hummus, soft foods like avocado rolled in fortified oats or cereal, and sautéed spinach. See here for signs of iron deficiency and other ways to make sure your infant has adequate iron intake. 

In terms of other types of nutrients, a randomized controlled trial showed that infants who follow the BLISS approach consumed more fat and sodium but no difference in other important nutrients such as calcium, Vitamin C, Vitamin B12, protein, or fiber. 

Translation: Research finds that infants who practice baby-led weaning get similar amounts of calories and nutrients as infants who follow traditional weaning practices, particularly when using the BLISS approach. 

Limitations of this research

It is very important to mention that the research on baby-led weaning may be limited. First, most of the research described above is correlational and we know that the type of parents who choose baby-led weaning are very different from the parents who choose traditional weaning. Research finds that parents who choose baby-led weaning are more likely to have higher education levels, more prestigious occupation, and be married. Mothers who use baby-led weaning are also more likely to breastfeed for a longer duration and more likely to rely on independent research (through books or the internet) than health professionals for advice. Research also finds that parents who choose baby-led weaning are more likely to start solids at a later age.

Another limitation is that parents do not strictly stick to one feeding method. Many parents may use some combination of baby-led weaning and purees and it is hard to account for this in the research. 

There are also many factors related to baby-led weaning that are not studied by research. For example, baby-led weaning provides important benefits such as being handsfree while your baby eats and only having to prepare one meal for the whole family. Traditional weaning provides other benefits including the convenience of store-bought purees and pouches and it is usually less messy than baby-led weaning.

Overall Translation

There is some evidence that baby-led weaning may reduce pickiness and expose children to new textures. However, we do not yet have evidence that it helps children to learn to regulate their eating or make parents less controlling over their children’s eating. There is also some evidence that baby-led weaning may be related to more family meals but no evidence yet that it is related to improved nutrition for the baby or the family. 

Following a modified baby-led weaning approach called the BLISS method may help families to provide adequate calorie and nutritional intake as well as reduce choking risks. You can use the BLISS method with your baby by testing all food to make sure it’s soft enough, avoiding foods that form a crumb in the baby’s mouth or are common choking hazards, not putting food in an infant’s mouth, offering food at least as long as the child’s fist, making sure the baby is upright and supervised while eating, and always offering an iron-rich food, an energy-rich food, and a fruit or vegetable with each meal. 

Regardless of whether you choose baby-led weaning or traditional weaning, the research provides some important takeaways for how to approach starting solids: 

• Allow your child to be in control of when they eat, when they stop, and how much they eat

• Encourage them to be responsive to their own internal cues rather than your sense of whether they ate “enough”

• Do not reward your child for eating or encourage them to eat more

• Make sure to expose your child to a variety of textures and tastes. Research finds that more fruit and vegetable exposure when introducing solid food is associated with higher consumption later in childhood.

Thanks for reading Parenting Translator! Subscribe for free to receive weekly newsletters and support my work.

Expert Reviewer

All Parenting Translator newsletters are reviewed by experts in the topic to make sure that they are as helpful and as accurate for parents as possible. Today’s newsletter was reviewed by Alex Turnbull, RDN, LD.

Alex Turnbull is a Registered Dietitian, author of the Baby Food Cookbook for First-Time Parents and expert in infant and child nutrition, but most importantly she is a mom of two little ones.  She understands the challenges of trying to “do all the things” on top of feeding her family, and at times – picky eaters.  Her mission is to help parents feed their families with more confidence and less stress through realistic strategies that work for YOU! Check out all her amazing strategies at www.myfamilynutritionist or Instagram @thefamilynutritionist. Not sure where to begin with baby-led weaning, here’s 10 foods that are great to start with.

---

Wondering how you can support Parenting Translator’s mission and/or express your gratitude for this service? It’s easy! All you have to do is share my newsletter with your friends and/or on your social media!

Thanks for reading the Parenting Translator newsletter! Subscribe for free to receive future newsletters and support my work.

Also please let me know any feedback you have or ideas for future newsletters!

---

Welcome to the Parenting Translator newsletter! I am Dr. Cara Goodwin, a licensed psychologist with a PhD in child psychology and mother to three children (currently an almost 3-year-old, 5-year-old, and 7-year-old). I specialize in taking all of the research that is out there related to parenting and child development and turning it into information that is accurate, relevant, and useful for parents! I recently turned these efforts into a non-profit organization since I believe that all parents deserve access to unbiased and free information. This means that I am only here to help YOU as a parent so please send along any feedback, topic suggestions, or questions that you have! You can also find me on Instagram @parentingtranslator, on TikTok @parentingtranslator, and my website (www.parentingtranslator.com).

DISCLAIMER: The information posted by Dr. Cara D. Goodwin, PhD, Parenting Translator, and its representatives on the Instagram account @parentingtranslator, TikTok account @parentingtranslator, website (ParentingTranslator.com), and newsletter (parentingtranslator.substack.com), or any other medium or social media platform (the “Information”) is for educational purposes only and is not intended or implied to be a substitute for professional medical, mental health, legal, or other advice.  Parenting Translator is not engaged in rendering diagnosis, treatment, counseling, or therapy services by providing the Information, and your use of the Information does not create any practitioner-patient or other treatment relationship between you and Dr. Cara D. Goodwin, PhD, Parenting Translator, or any of its representatives.  Dr. Cara D. Goodwin, PhD, Parenting Translator, and its representatives assume no responsibility and expressly disclaim liability for any consequence relating directly or indirectly to any action or inaction you take based on the Information.  Reliance on any Information provided by Parenting Translator, its representatives, and contributors, is solely at your own risk.  Always seek the advice of your own licensed and qualified medical, mental health, legal, or other professional, and do not disregard professional advice or delay in seeking it based on the Information. Call your medical or mental health professional, or 911, for all emergencies.