Starting Solids Made Simple with Alex King of Baby-Led Weaning Academy
Starting solids can feel overwhelming for so many moms. From choking fears to picky eating to endless conflicting advice on the internet, it's hard to know where to begin. That's why I was so excited to welcome Alex King from Baby-Led Weaning Academy to the podcast to break it all down and make starting solids so much easier.
Alex is passionate about baby-led weaning (BLW), but more importantly, she's passionate about helping moms feel confident in feeding their babies in a way that works for them. Whether you’re brand new to BLW or just wondering how to approach solids without losing your mind, this conversation is packed with practical wisdom, realistic encouragement, and a whole lot of stress relief.
In this episode, we talk about:
What baby-led weaning is and when to start
Common misconceptions and how to overcome feeding fears
Tips for reducing anxiety around choking and mess
… and a whole lot more!
What Is Baby-Led Weaning Anyway?
Baby-led weaning is all about letting babies explore food at their own pace. It’s not about cutting out purees entirely or following a rigid checklist—it’s about giving babies control over how they eat and encouraging them to self-feed from the start.
One of the most common misconceptions Alex hears is that purees are “bad.” They’re not! Purees can be part of baby-led weaning as long as you’re following the baby’s lead. It’s about offering purees to your baby, not forcing them into your baby. In fact, many adults still eat pureed foods like yogurt, applesauce, and soup—it’s just another texture to explore.
You Don’t Need to Rush
If your baby isn’t quite sitting up yet, or if you’re waiting for those signs of readiness, it’s okay to wait. Things can change quickly! Sometimes a baby who isn’t ready one day will suddenly hit that milestone just a few days later.
One thing both Alex and I agree on: early intervention is key. If you notice feeding challenges or physical concerns like tightness, tongue or lip ties, or torticollis, don’t wait. Reach out to a pediatric occupational therapist (OT) who specializes in infant feeding to get the support you need early.
How to Start: First Foods and Common Fears
When it comes to first foods, the sky’s the limit. Alex encourages parents to include a mix of fruits, vegetables, and healthy fats right from the start. Her go-to favorites include:
Banana
Broccoli (built-in handle!)
Sweet potatoes
Carrots
Avocado (even though she admits it’s not her favorite!)
Watermelon (my daughter’s first love)
One huge fear for many parents is choking vs. gagging. Alex shared a helpful rhyme:
"Loud and red', let them go ahead. Silent and blue, they need you."
If your baby is loud, coughing, or turning red, that’s typically gagging (which is normal and expected). If your baby is silent or turning blue, that’s when you need to intervene—it’s a medical emergency.
The more you learn about the difference, the more confident you’ll feel. Alex also strongly recommends taking an infant CPR course to help reduce fear and prepare you to respond.
You Don’t Have to Feed 100 Foods Before One
It’s easy to get caught up in social media lists like “100 foods before one,” but you don’t need to put that pressure on yourself. If you love tracking foods and it’s fun for you—go for it! But if it’s overwhelming, let it go.
Start slow. You don’t need to jump into three meals a day right away. Alex recommends starting with one meal a day around six months and gradually adding more as baby’s interest grows.
Simple Baby-Led Weaning Meal Ideas
Here’s an easy way to think about meals:
One Iron-Rich Food
(Examples: meat, lentils, broccoli, spinach, tofu)
One Fruit or Vegetable
(Or one of each!)
One Healthy Fat
(Examples: avocado, peanut butter, olive oil, yogurt, butter)
Using a silicone plate with three sections can help remind you to offer a variety without overcomplicating things. And remember, your baby doesn’t need low-fat or fat-free versions—babies need those healthy fats for brain development.
Baby-Led Weaning and Food Freedom
Baby-led weaning helps babies develop a healthier relationship with food because it preserves their natural self-regulation. When we let them decide how much to eat and when to stop, we’re supporting their intuitive eating skills.
Exposure to a variety of flavors and textures in those early months can also set the stage for more adventurous eating, even though yes—the toddler beige food phase is probably still coming. But starting with baby-led weaning gives your baby the freedom to explore food in a joyful, low-pressure way.
Yes, It’s Messy (And That’s Okay)
Feeding babies is messy—whether you’re using purees or doing baby-led weaning. You can try things like:
Bibs that catch food (Alex recommends the RIN bibs)
Splash mats under the high chair
Stripping baby down to a diaper for easy clean-up
But the biggest shift is your mindset. Motherhood is messy. Feeding is messy. And embracing that can actually make the process feel less stressful and even… fun.
A Final Word of Encouragement
Alex’s biggest wish? That moms would know feeding their baby can be enjoyable.
It can feel really fun to watch your baby discover food, double-fist broccoli, and explore new tastes. It might take more prep at the beginning, but the long-term payoff is worth it. Baby-led weaning can simplify mealtime and encourage independent eating much sooner.
And remember—you don’t need a secret skill or special knowledge to do this. You’ve got this, mama.
Want More Baby-Led Weaning Support?
Alex King is the founder of Baby-Led Weaning Academy, where she offers practical resources, online classes, and a supportive community for moms. You can find her:
Follow her on Instagram: @babyledweaningacademy
Join her Free Class: Orientation Day: BLW 101
Listen to Her Podcast: Baby-Led Weaning Academy
Check out Baby-Led Weaning Academy: babyledweaningacademy.com
PLUS....any followers who DM Alex that they listened will get her free guide: The BLW Mindset Makeover: 3 Shifts for a Calmer Start to Solids
Don’t Miss This!
If you loved this conversation and want to keep learning from experts like Alex every month,
👉 Get on the waitlist for the A Bridge to Motherhood Community launching September 6th!
Inside, you’ll get exclusive access to experts, live Q&As, and real-time support from humans (not Google or TikTok).
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Starting solids can feel overwhelming for so many moms. From choking fears to picky eating to endless conflicting advice on the internet, it's hard to know where to begin. That's why I was so excited to welcome Alex King from Baby-Led Weaning Academy to the podcast to break it all down and make starting solids so much easier.