Starting solids: traditional first foods and modern approaches

6-12 months · Feeding · Reviewed 20 June 2026 · All articles

Starting your baby on solid foods is one of the most exciting milestones of the first year. It can also feel overwhelming. Which food do you try first? What texture is right? How much should your baby eat? The Japanese approach to weaning, known as rinyushoku, offers a thoughtful, graduated method that has nourished generations of babies. Combined with guidance from the World Health Organization and current paediatric nutrition evidence, it gives parents a calm, practical framework for this next chapter.

When to start solids

The World Health Organization recommends introducing complementary foods at around 6 months of age, while continuing to breastfeed or formula-feed. Starting before 4 months is not recommended, as a young baby's gut is not yet ready to handle foods other than milk. Starting significantly later than 6 to 7 months can increase the risk of iron deficiency and may make texture acceptance harder later on.

Every baby is different. Some show clear signs of readiness a little before 6 months; others are not quite there until closer to 7. Prematurity affects timing too: if your baby was born early, your health visitor or paediatrician will advise on adjusted age. Always follow personalised guidance from your own healthcare team over any general timeline.

Japan's Ministry of Health, Labour and Welfare (MHLW) guidance aligns closely with WHO recommendations, advising the start of rinyushoku around 5 to 6 months, with a gradual progression through textures over the following months.

Signs of readiness

Age alone is not the only signal. Before introducing solids, look for these readiness cues:

Note that waking more at night and putting hands to mouth are not reliable signs of readiness for solids. These are normal developmental behaviours in the first months and do not indicate hunger for solid food.

The okayu method: a gentle beginning

In Japan, the traditional first food for babies is okayu, a soft rice porridge made by simmering rice with a large proportion of water until it becomes completely smooth and easily digestible. At the beginning of weaning, okayu is made to a very thin, almost soupy consistency, known as juu-bai gayu (ten-times-water porridge), where one part rice is cooked with ten parts water.

This choice of first food is grounded in practicality. Rice is hypoallergenic, extremely easy to digest, bland enough not to overwhelm a baby's palate, and can be thinned or thickened to match the baby's developmental stage. The texture progression moves from very runny (around 5 to 6 months) to smoother mash (around 7 to 8 months) to soft lumps (around 9 to 11 months) and finally to soft family foods around 12 months.

To make basic okayu at home: rinse a small amount of short-grain rice, add ten times the volume of water, bring to the boil, then simmer covered on the lowest heat for 40 to 50 minutes. Allow to cool. For very young babies, blend briefly or push through a fine sieve for the smoothest consistency. No salt, sugar, or seasonings are needed or appropriate.

Start with just one or two teaspoons at a single meal per day. The goal at first is exposure and practice, not nutrition. Milk (breast or formula) remains the primary source of nourishment through the first year.

Introducing dashi and umami flavour

One of the most distinctive features of Japanese baby feeding is the early introduction of dashi, a light broth made from kombu (dried kelp) and katsuobushi (dried fermented bonito flakes). Dashi is rich in the amino acid glutamate, which produces the flavour known as umami, a savoury taste that is one of the five basic tastes humans detect.

Research on flavour learning in infancy suggests that early exposure to a variety of tastes increases acceptance of those flavours later in childhood. Babies who experience umami-rich foods early tend to be more accepting of vegetables and savoury foods as they grow. This may partly explain the comparatively broad food acceptance seen in many children raised on traditional Japanese weaning foods.

Kombu dashi (without katsuobushi) is the gentlest starting point and can be introduced from around 7 months. Soak a small piece of kombu in cold water overnight, remove the kombu, and gently heat the liquid without boiling. This produces a delicate, mildly flavoured broth. It can be used to cook okayu, thin vegetable purees, or add moisture to mashed tofu.

A combined kombu-and-katsuobushi dashi can follow from around 7 to 8 months. Importantly, dashi used for babies should contain no soy sauce, mirin, or salt. Commercial dashi granules almost always contain significant sodium and are not appropriate for babies under 12 months.

Protein foods: tofu and fish

Japan's MHLW guidance introduces protein foods in a specific order. Silken tofu is typically among the earliest proteins introduced, usually from around 7 months. It is soft, smooth, easy to mash, and carries a mild flavour. Tofu also provides protein, iron, and calcium, nutrients that become increasingly important as the first year progresses.

To prepare tofu for a young baby: drain a small amount of silken tofu and mash very finely with a fork or the back of a spoon. It can be thinned with a little breast milk, formula, or the kombu dashi described above. As the baby's chewing develops, small soft cubes of silken tofu can be offered as finger food from around 9 to 10 months.

White fish such as sea bream, cod, and flounder are introduced from around 7 to 8 months. White fish is lower in allergen potential than shellfish and is a good source of protein and omega-3 fatty acids. Choose fresh or frozen fish without added salt, steam or poach until completely cooked through, remove all bones carefully, and mash or flake finely. Oily fish such as salmon and mackerel can follow from around 8 months, offering beneficial fatty acids important for brain development.

Eggs are introduced from around 7 to 8 months in Japan, starting with a small amount of well-cooked egg yolk and building up to whole egg. Current evidence supports the early introduction of common allergens (including egg and peanut-based foods) rather than delaying them, which can reduce allergy risk in many babies.

Foods to avoid in the first year

Several foods carry specific risks for babies and should be avoided entirely before 12 months:

The foods mentioned above are specifically listed as risks; a wide variety of other foods, properly prepared to the right texture, are excellent and encouraged from around 6 months onward.

Responsive feeding

Responsive feeding means paying attention to your baby's hunger and fullness cues and responding with sensitivity rather than aiming for a fixed quantity at each meal. This approach, supported by WHO's Infant and Young Child Feeding guidelines, helps babies develop healthy eating habits and self-regulation.

Signs of hunger at the table include leaning forward, opening the mouth, reaching for food, or showing excitement when the spoon appears. Signs that your baby has had enough include turning the head away, closing the mouth, slowing down, losing interest, or pushing the spoon away. Both sets of signals matter equally. Pressuring a baby to eat more than they want is not recommended and can create negative associations with mealtimes.

Keep early meals relaxed and positive. Eat together when possible. Babies learn by watching. A baby who sees their parent or carer eating enthusiastically with a wide variety of foods is much more likely to explore those foods themselves. Messy eating is completely normal and actually important for sensory exploration. A splash mat under the high chair is a worthwhile investment.

Offer new foods multiple times. Research suggests babies may need to encounter a new food ten to fifteen times before accepting it. A refusal today is not a definitive rejection. Keep offering in a low-pressure way alongside foods the baby already accepts.

Texture progression through the first year

The texture of foods should change as your baby develops chewing skills, even before teeth appear:

Moving through textures at an appropriate pace is important. Research indicates that delaying the introduction of lumpy textures beyond 9 to 10 months is associated with greater feeding difficulties and more restricted diets at age 7.

Frequently asked questions

When should I start solids with my baby?

The WHO recommends introducing solid foods at around 6 months of age, alongside continued breastfeeding. Signs of readiness include the ability to sit with minimal support, head control, showing interest in food, and the loss of the tongue-thrust reflex.

Is okayu safe for babies starting solids?

Yes. Okayu, or rice porridge cooked to a very soft consistency, is widely considered an ideal first food. It is easy to digest, low in allergens, and can be thinned to a smooth, runny texture suitable for babies new to eating.

Can babies eat dashi broth?

A very lightly made dashi using kombu seaweed and a small amount of katsuobushi can be introduced from around 7 to 8 months. It adds gentle umami flavour and encourages acceptance of savoury foods. Avoid adding soy sauce or salt in the first year.

What foods should babies avoid in the first year?

Avoid honey (risk of infant botulism), whole nuts, salt, added sugar, raw shellfish, large amounts of liver, and unpasteurised dairy. Cow's milk as a main drink should wait until 12 months. Always discuss new allergenic foods with your paediatrician or health visitor.

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