• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Gut Health Dietitian Services

Gut Health Matters

  • About
    • Contact
    • Meet Our Team
  • Dietitian Services
  • Articles
    • Gut Health Diet
    • Gut Health Recipes
    • Low FODMAP Diet
    • General Nutrition
  • Western
  • Dietitian Business
    • Clinical Supervision
  • Show Search
Hide Search

Baby Gut Health: 10 Best Foods for Baby Led Weaning

Kelsey Russell-Murray · February 23, 2022 · Leave a Comment

Tweet
Share
Share
Pin
Email

I have done baby led weaning (BLW) with both of my sons over the past few years, so this list of best foods for baby led weaning comes from experience.

When it works for you and your child, I truly believe in the benefits of a BLW approach to feeding. I have heard from parents who have struggled with BLW; either because their child refuses to feed themselves, struggles with excessive gagging or because of parents discomfort and fear of choking. While BLW is not associated with any increased risk of choking it can be difficult to differentiate between choking and gagging in babies – I understand that it’s not for everyone! As with breastfeeding and formula feeding – when it comes to feeding babies, fed is always best. 

That being said, if you are interested in baby led weaning, here is a list of my top ten best foods for baby led weaning. These foods made the list for a combination of nutritional benefit, ease of feeding and limited prep required!

Best Foods for Baby Led Weaning
My son Blake, whose favourite activity is eating!

What is Baby Led Weaning?

A quick review for those of you who aren’t familiar with baby led weaning. For a more in-depth review and tons of excellent resources, refer to my favourite BLW expert (and fellow RD) New Ways Nutrition!

Essentially, taking a baby-led weaning approach to feeding means skipping pureed foods and starting your baby with solids, going straight to soft pieces of food that are about the size of an adult finger. Rather than feeding your baby by spoon, your baby will feed themselves from the time you introduce solids. I will add that this may be dependant on the baby. With my first son we used a BLW weaning approach and started with solids, however, he preferred to be fed for the first few months of eating rather than feeding himself. 

The benefits of baby led weaning include improved motor development skills (such as hand-eye coordination, chewing skills and dexterity) as well a promoting healthy eating habits by offering more opportunity for babies to explore a wide variety of foods, which may help to decrease picky eating in the future. 

When to Start Feeding Baby

This is something I am very passionate about, and that there is still a lot of misinformation about. I have large babies with strong neck support and heard countless times from many different people that I should be starting solids from as early as four months. Even my family doctor suggested solids before five months to help with sleep (which is for another post, introducing solids earlier isn’t actually proven to help with sleep). 

I get it! It can be so tempting to start your baby with all those fun and exciting new foods as soon as they start to show a little bit of interest. But it is important for their safety, as well as for their social and microbiome development, to wait until they are closer to 6 months of age and showing signs of readiness to ensure safety. Signs of readiness include the ability to sit up unassisted for at least a few seconds on their own and having good head control. 

How to Balance Baby’s Meals 

As promoted by New Ways Nutrition, I recommend focus on including each of the following three categories at each meal when possible. 

3 Categories of BLW foods: 

  • An iron-rich food 
  • A high calorie food 
  • A fruit or a vegetable 

Within those recommendations have fun! Exposure is the key to success with feeding babies and children. Expose them (over and over!) to a wide variety of different foods. It may take many, many exposures for them to accept new foods. But babies are much more adventurous in their food choices than toddlers, so by introducing a wide variety of foods to your baby you will be a step ahead down the line. 

Foods to Limit 

In recent years the recommendations for food allergies have changed. We now know that early exposure to most allergenic foods is beneficial and therefore common food allergens like peanuts, dairy, seafood and tree nuts should be introduced soon after solids are started. The only exception to this is honey, which should be avoided for the first year. 

Beyond allergens, it is important to limit sodium and added sugars. 

Texture and Size of Foods

Using finger foods is my number one suggestion for success with baby led weaning. Serving finger foods helps babies to eat independently as well as reducing stress at meal times. Babies can eat some of the same foods that the rest of the family is eating, which really helps with food acceptance (modelling eating behaviours is so important for babies and toddlers!). 

At the beginning of introducing solids to babies, we want to be providing foods that are soft and can be squished between your thumb and index finger. This ensures that they will be able to squish the food between their tongue and the roof of their mouth. Although it seems counterintuitive, towards the beginning of introducing solids you should be providing food that is around the size of an adult finger. Although smaller foods may seem more intuitive, it can be frustrating for babies to pick up small pieces of food (making them lose interest) and it tends to be safer for babies to gum off pieces of food from a larger strip. 

10 Best Foods for Baby Led Weaning

Best Foods for Baby Led Weaning
Mashed black beans, Avocado, Roasted sweet potato

Here are my ten favourite foods (in no particular order) for baby led weaning!

  1. Sweet potato – peel and slice into strips. Roast with avocado oil or olive oil for healthy fats. Great source of fiber and antioxidants, easy to digest. 
  2. Hummus – good source of iron, protein and fiber. Serve on strips of toast. 
  3. Avocado – cut into strips. Soft, and packed with healthy fats. 
  4. Banana – slice in half. The perfect no prep, soft finger food! High in potassium and soluble fiber. 
  5. Whole Grain Bread – the perfect vehicle for mashed avocado, hummus and peanut butter. Fiber and nutrient-dense. Choose a low sodium whole grain option. I prefer sprouted breads. EzekielLow Sodium is a great option! Toast lightly and cut into strips. Avoid breads with large seeds like sunflower or pumpkin seeds. Lastly, check for honey in the ingredients! 
  6. Eggs – scramble or fry and cut into finger-sized strips. A great source of protein and important nutrients like choline, B vitamins, vitamin D and selenium. Eggs are a common allergen so early exposure is recommended. 
  7. Tofu – high in plant based protein and important nutrients like iron and zinc. Soy is a common allergen so early exposure is recommended. Serve firm tofu raw cut into finger-sized strips. 
  8. Bean pasta – lentil, chickpea or bean pasta are some of my favourite BLW foods! High in protein, fiber and iron and easy to eat. 
  9. Peanut butter – high in protein, healthy fats and iron. Peanuts are a common allergen so early exposure is recommended. Choose no salt added natural peanut butter. Spread a thin layer on strips of toast.  
  10. Beans – plain cooked dry beans or well-rinsed low sedum canned beans. Beans are a great source of iron, fiber and protein. Mash them lightly with a fork before serving to help your baby digest them easier. 
Best Foods for Baby Led Weaning
Tofu, Steamed Carrots, Toast with Hummus

Related

Filed Under: Nutrition Articles, Pediatric Nutrition Tagged With: baby foods, baby led weaning, feeding babies, feeding littles

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest

WELCOME!

Hi, I’m Kelsey, the founder of Gut Healthy Dietitian, a group of Registered Dietitians working together to bring you the most innovative and effective nutrition care in the field of gut health. Through 1:1 and group nutrition counselling, as well as gut healthy recipes and nutrition articles, our goal is to bring you value and knowledge about all things gut health.

Picture of Kelsey, the Gut Healthy Dietitian

Get our FREE download: 5 Easy Tips to Improve Your Gut Health!
By subscribing, you agree to receive emails from Gut Healthy Dietitian

Recent Posts

  • Low FODMAP Nuts: Is Peanut Butter Low FODMAP?
  • What Is The Difference Between Food Allergy and Food Intolerance?
  • How to Use Peppermint Oil For IBS, and Does it Work?
  • What Is the Impact of Antibiotics on Gut Health, Really?
  • Low FODMAP Fruit: What Fruits Can You Eat on a Low FODMAP Diet?
  • Dietitian Business
  • All About Spelt: Is Spelt Low FODMAP and Is It Good for Gut Health?
  • 15 Best Low FODMAP Snacks: Easy and Low Prep!
  • Immunity and Gut Superfoods: Does an Immunity Boosting Diet Exist?
  • Baby Gut Health: 10 Best Foods for Baby Led Weaning
  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest

guthealthydietitian

Gut Health Dietitians
Hi, I'm Kelsey! 👋 I’ve never done one of the Hi, I'm Kelsey! 👋

I’ve never done one of these posts, and since my presence on instagram has been terrible recently this felt like a good way to get back to posting. 

I’ve been a Registered Dietitian for the past decade and have worked my entire career in clinical practice, mostly in a hospital setting. Almost 3 years ago I started Gut Healthy Dietitian while on maternity leave. Between being a mom to two young boys (priority #1), working full-time in the hospital and running a growing business life is BUSY, but I wouldn’t have it any other way. 

At Gut Healthy Dietitian our approach is entirely based on two factors: 1) science and 2) being realistic. I am absolutely obsessed with nutrition and spend a ridiculous amount of time reviewing the latest (evidence-based) nutrition recommendations. I have worked with thousands of different clients over the past decade with every health condition you could imagine, but there’s one consistent factor. If the client isn’t ready to make the change, or if it’s too overwhelming, it simply won’t work. 

Although we are happy to see clients with any sort of nutrition goals, my passion is gut health. I truly look at gut health (meaning the function of our healthy gut microbes 🦠) as the foundation of our health.

A few things about me:
1. I have two little boys, Jace and Blake, who are my world 
2. My wife Lily is pretty great too 
3. I’m a lifelong multi-sport athlete, and I still play basketball and soccer 
4. I started Gut Healthy Dietitian after focusing my research on gut health during my Masters of Science degree 
5. Gut Healthy Dietitian now has two other amazing dietitians, Nicole and Elyse, working for us 
6. We run a virtual clinic as well as providing dietitian services on campus at Western University 
7. I have a wild sense of overconfidence that proves me wrong 1-5 times most days 
8. I have been vegan/vegetarian for many years but recently starting adding animal products back into my diet because it felt right 
9. I work on ICU, stroke, medicine and mental health in my in-patient hospital job 
10. I did my undergraduate degree at StFX and my Masters degree at McMaster
FUEL YOUR GUT: GROUP PROGRAM I am so excited to a FUEL YOUR GUT: GROUP PROGRAM

I am so excited to announce the launch of our new group program in January 2023! I outlined the concept for Fuel Your Gut years ago but due to (very) limited time I needed Nicole’s help to develop the program, and the results are so good. This program is built around the feedback we hear from our clients every single day - the biggest limiting factor in making long-term diet and lifestyle change is our crazy schedules. The biggest barriers being a lack of time and energy. So we created a program that would take the stress out of eating well and allow you to achieve your nutrition goals in a way that is sustainable and enjoyable. 

WHAT DOES THE PROGRAM INCLUDE?
• 4-weeks of meal plans (quick, easy and delicious high fiber, anti-inflammatory meals)
• Weekly grocery lists (to save you time and energy)
• Weekly check-in from your dietitian for accountability and support 
• Weekly education sessions and Q&A 
• Access to a private group forum for motivation and accountability 

This program is for you if:
• You want to support your overall health and wellness
• You feel stressed or overwhelmed about your diet, or don’t have the time to make sustainable changes 
• You know gut health is important, but you don’t know what that means or how to support gut health
• You need to improve your diet for management of a chronic disease (heart disease, high cholesterol, high blood pressure, diabetes etc)
• You want more energy and improved digestion
• You want to commit to your health but know you need accountability to make long-term changes 

BONUS: if you have private insurance benefits you may be eligible for reimbursement of this program!
This program is not for you if:
• You have significant digestive symptoms. We would recommend you contact us for a 1:1 consultation for individualized recommendations as you may not be able to tolerate a high fiber diet right now. 

Limited space available! Join the waitlist today to claim your spot - link in bio
5 EASY TIPS TO SUPPORT GUT HEALTH 1. Eat more fib 5 EASY TIPS TO SUPPORT GUT HEALTH

1. Eat more fiber
2. Diversity is key 
3. Think INclusion instead of EXclusion
4. Manage stress 
5. Move your body, everyday 

Straightforward, but effective strategies to start supporting your gut health today. A gut health diet is the anti-diet. I break these 5 tips down in depth in the new free PDF download available on my website. Link in bio to download the resource and join our newsletter? Check it out!

#guthealthdiet #guthealthdietitian #dietitianlondonontario #diversitydiet #guthealthtips #guthealthnutritionist #guthealthnutrition #guthealthydietitian
I want to welcome Elyse, the newest member of our I want to welcome Elyse, the newest member of our Gut Healthy Dietitian team! 

Elyse is available for virtual sessions for all clients and on-site at Western for Western-affiliated clients (students, staff, faculty). We are so happy to have her!

A bit about Elyse: 

Hi, I am Elyse, a Registered Dietitian looking forward to helping you meet your nutrition goals! I obtained a Bachelor of Applied Science and Master of Applied Nutrition (MAN) degree from the University of Guelph and am a current member of the College of Dietitians of Ontario.
 
Nutrition is my passion and I have experience in several sectors including Long Term Care, Nutrition Management, and Public Health. I am committed to using an evidenced-based approach to nutrition counselling and strive to deliver individualized advice to meet my client’s needs. My goal is to work with clients to identify their nutrition goals and offer realistic advice to fit their lifestyle. I have a particular interest in chronic disease management such as diabetes and kidney disease, as well as gut health disorders. I am committed to being a lifelong learner and look forward to expanding my knowledge in all things nutrition & health related.
 
Other interests of mine include cooking, baking, reading, running, and relaxing with my friends and family!

#guthealthdietitian #guthealth #privatepracticedietitian #westerndietitian #westernuniversity #westernu #ibsdietitian #pcosdietitian #sportsdietitian #dietitiansofinstagram #dietitianapproved
The most fun I’ve ever had during a consultation The most fun I’ve ever had during a consultation.

It’s not every day you get the opportunity to provide nutrition counselling to an Olympian. So when Miranda Ayim, 3x Olympian and our flag bearer at the 2020 olympics 🇨🇦 asked for a session in our new offices at Western I was honoured. 

I can’t stress enough the importance of getting an outside opinion or review of your diet periodically. Miranda knows far more than the average person about nutrition from being a lifelong athlete, but since retiring from basketball her nutrition needs have changed. Getting a different perspective helps to set new goals and identifying any areas for improvement. 

Thanks so much for trusting me with your nutrition @mjayim. A true beauty of a person in all ways. Swipe through to see an old-school picture of us on the basketball court together in high school. Her basketball career may have gone slightly further than mine…but she retired first while I’m still going strong in women’s league 😆

📸: @jomoriah.photos 🤍

#sportsnutrition #sportsdietitian #sportsnutritionist #westerndietitian #guthealthydietitian
Load More... Follow on Instagram

Copyright © 2023 · Daily Dish Pro on Genesis Framework · WordPress · Log in

 

Loading Comments...