By Stephanie Ray, BCN, Board Certified Naturopath, Chinese Herbalist, and Mom

During the first year of life, your baby’s digestive system is still developing. When solid foods are introduced around 6 months, the digestive tract is now learning to break down and absorb fiber, starches, fats, proteins and plant compounds from food.

The goal is to choose first foods that are easy to digest while also providing the vitamins, minerals, trace minerals, healthy fats and protein your baby needs for growth.

In Chinese medicine, the Spleen and Stomach are considered the root of postnatal development. They transform nourishment into Energy (Qi) and Blood, which support growth and development. This is why I prefer first foods for babies to be gently cooked, nourishing and easy for the digestive system to work with.

Why Vegetables Are Good First Foods for Babies

Babies are naturally drawn to sweet tastes because sweetness signals energy. They are more cautious with bitter tastes because bitterness can be a protective signal. That protective response has a purpose. We do not want to teach a baby to ignore it.

At the same time, many nutritious vegetables have naturally mild bitter, earthy and less-sweet flavors. Broccoli, cauliflower, zucchini and greens taste very different from breast milk, formula, fruit or sweetened foods.

Around 6 months is a good time to begin introducing these flavors. A baby does not have to like broccoli the first time they taste it. They are becoming familiar with its smell, texture and mildly bitter flavor.

Repeated exposure matters. If your baby makes a face when tasting a vegetable, it does not necessarily mean they dislike it. Continue offering the vegetable without forcing it.

Introducing these flavors early also broadens the foods they receive nourishment and energy from rather than relying too heavily on sweet foods.

Why Gently Cooked Foods Are Good First Foods for Babies

From a Chinese medicine perspective, I prefer cooked foods over a large amount of raw food during this stage.

Cooking softens the food and begins breaking down its fibers before it reaches the digestive tract. This is helpful while the Spleen and Stomach are still learning to work with an increasingly complex diet.

For vegetables, I like gentle steaming. Cook them until they are very soft and can easily be mashed between your fingers.

Some of my favorite first vegetables for babies are:

• Broccoli

• Zucchini

• Cauliflower

• Sweet potato

• Pumpkin

• Winter squash

• Carrot

• Green beans

• Asparagus

You do not need to introduce many foods at once. Begin with individual vegetables, let your baby become familiar with them, and then start combining foods as their diet expands.

First Foods for Babies From a Chinese Medicine Perspective

There are several simple foods traditionally used in Chinese medicine to support digestion.

Rice Congee for Babies

Congee is rice cooked with a larger amount of water until it becomes very soft and porridge-like.

Congee has been used for generations in Chinese food therapy because it is simple and easy for the digestive system to work with. For a baby beginning solids, it can also become a base for vegetables, egg, meat or Chinese yam as the diet expands.

Chinese Yam

Chinese yam has a long history of use in Chinese medicine for nourishing the Spleen and supporting digestion.

It can be steamed until soft, mashed or cooked into congee. Its mild flavor also makes it easy to combine with other foods.

Millet

Millet can be cooked into a very soft porridge, giving your baby another gently cooked grain with a different flavor and texture from rice.

Squash and Sweet Potato

Pumpkin, winter squash and sweet potato are gentle first foods from a Chinese medicine perspective without being overly stimulating to a developing digestive system.

They can be mashed or served in very soft pieces as your baby begins eating solids. Because they are naturally sweeter vegetables, I like pairing them with less-sweet vegetables rather than making every first food sweet.

Zucchini

Zucchini is a good first vegetable because it is gentle on the Spleen and Stomach, has a high water content and is not overly sweet.

It can be gently steamed until very soft and served in a piece your baby can hold, or mashed and combined with other foods.

Broccoli and Cauliflower

Broccoli and cauliflower introduce a more bitter, earthy flavor and help broaden the range of tastes your baby becomes familiar with.

Broccoli also provides vitamin C, which is particularly useful when you begin pairing vegetables with plant sources of iron.

Soft Teething Foods for Babies Starting Solids

The beginning of solid foods often overlaps with teething.

For teething, I like to gently steam vegetables such as broccoli, zucchini, carrot, sweet potato and squash until very soft, then chill them in the refrigerator before offering them to your baby.

Chilling the cooked vegetable can help soothe tender gums while your baby continues to experience the food in its natural form.

Cut vegetables into pieces your baby can comfortably hold and gum, and always supervise while they are eating.

Nutrient-Dense First Foods for Babies

As your baby becomes comfortable with simple cooked foods, begin adding foods that provide more iron, zinc, protein, healthy fats, choline, vitamins and trace minerals.

First Food Combinations I Like

Broccoli + Avocado
Broccoli provides vitamin C, folate and vitamin K. Avocado adds healthy fats, vitamin E, potassium and magnesium.

Sweet Potato + Egg
Sweet potato provides beta-carotene and potassium. Egg adds protein, fat, choline, selenium, iodine, iron and vitamin B12. Choline is particularly important for the rapidly developing brain and nervous system.

Zucchini + Beef
Zucchini is simple and easy to cook until very soft. Beef provides highly absorbable iron and zinc along with selenium, protein and B vitamins.

Squash + Lentils
Winter squash provides beta-carotene and potassium. Lentils add iron, folate, magnesium and plant protein. Cook lentils until very soft and prepare the texture appropriately for your baby.

Broccoli + Tahini
Broccoli provides vitamin C, and tahini adds calcium, magnesium, zinc, copper and healthy fats. Sesame is a common allergen, so introduce it appropriately and in a texture that is safe for your baby.

Avocado + Salmon
Avocado provides healthy fats, vitamin E, folate and potassium. Salmon adds protein, omega-3 fatty acids, selenium, iodine, vitamin B12 and vitamin D.

Rice Congee + Egg
Congee is simple and easy for the digestive system to work with. Adding egg brings protein, fats, choline, selenium and iodine.

Congee + Chinese Yam
Chinese yam is traditionally used in Chinese medicine to nourish the Spleen and support digestion. Cooked with congee, it makes a simple first-food combination for a developing digestive system.

Sweet Potato + Beef
Sweet potato provides beta-carotene and potassium, while beef adds iron, zinc, protein and B vitamins.

Steamed Pear + Oats
Steamed pear can be helpful when a baby tends toward dryness or harder stools. Soft-cooked oats add magnesium, iron, B vitamins and fiber.

Vitamins, Minerals and Nutrients to Build Into First Foods

As your baby begins eating more foods, this is the time to bring in a wider range of vitamins, minerals, trace minerals, healthy fats and protein.

Some of the foods I like to use include:

Iron: beef, lamb, egg, lentils and beans
Zinc: beef, lamb, poultry, egg, lentils and tahini
Selenium: egg, fish, poultry and meat
Iodine: egg, fish, yogurt and dairy
Magnesium: avocado, lentils, beans, oats, tahini and green vegetables
Calcium: yogurt, cheese, tahini and greens
Vitamin A and beta-carotene: sweet potato, squash, carrot, greens and egg
Vitamin C: broccoli, cauliflower, berries, kiwi and other fruits and vegetables
Vitamin E: avocado, nut butters and seed butters
B vitamins: egg, meat, fish, legumes and whole grains
Vitamin B12: meat, fish, egg and dairy
Folate: broccoli, avocado, lentils, beans and greens
Choline: egg is one of my favorite first-food sources.

Healthy Eating Routines for Babies Starting Solids

A healthy eating routine does not need to be rigid. Around 6 months, begin giving your baby regular opportunities to sit, taste, hold and eat food while breast milk or formula continues to provide important nourishment.

As your baby becomes more comfortable with solids:

• Offer food around the same general times each day so eating becomes familiar.

• Sit with your baby during meals and let them see you eating.

• Offer a few simple foods rather than too many foods at one sitting.

• Let your baby decide how much to eat.

• Continue offering vegetables and less-sweet foods even when they are not accepted the first time.

• Gradually increase texture as chewing and eating skills develop.

• Save water for after meals to keep digestive enzymes high for digesting food.

• Keep mealtimes calm and give your baby time to explore the food.

The goal is to help your baby become comfortable with eating, different textures and a variety of foods without making mealtime stressful or overly structured.

How Often Should a Baby Eat Solid Foods?

From about 6 months, begin with small amounts once or twice a day and gradually work toward 2–3 meals as your baby becomes more comfortable eating. By around 9 months, most babies are moving toward 3 meals a day and a wider variety of foods.

I like to look at the week as a whole rather than trying to fit every nutrient into every meal.

• Iron- and zinc-rich foods: offer daily, such as beef, lamb, egg, lentils or beans.

• Vegetables: offer every day, rotating broccoli, zucchini, squash, sweet potato, carrots and greens.

• Egg: several times a week, or more often once it has been introduced and tolerated.

• Fish: 1–2 times a week, choosing low-mercury fish such as salmon or sardines.

• Avocado, tahini, nut and seed butters: rotate throughout the week for healthy fats, vitamin E, magnesium and other minerals.

• Yogurt and other appropriate dairy foods: several times a week if dairy has been introduced and tolerated.

• Lentils and beans: several times a week, cooked until very soft.

• Congee, oats, millet and other cooked grains: use throughout the week alongside vegetables, protein and healthy fats.

How Much Solid Food Should a Baby Eat?

When first foods begin, start small. A spoonful or two may be enough at first. As your baby becomes more interested in food and develops stronger eating skills, gradually increase the amount.

These are guides, not amounts your baby needs to finish. Watch their appetite, interest and fullness cues.

For a meal around 6–8 months, you might offer:

• 1–2 tablespoons softly cooked vegetables

• 1–2 tablespoons egg, meat, lentils or another protein-rich food

• 1–2 teaspoons avocado, tahini or another healthy-fat food

As your baby moves closer to 9–12 months, portions can naturally increase:

• 2–4 tablespoons vegetables

• 2–4 tablespoons egg, beef, fish, lentils or beans

• A small amount of avocado, tahini or another healthy fat

• Congee, oats or another soft grain as part of the meal

The goal is to keep introducing a variety of nourishing foods in amounts your baby can comfortably digest.

Easy Savory Congee Recipe for Babies

Congee is a traditional rice porridge used for centuries in Chinese medicine as a gentle food for digestion. The rice is cooked slowly with extra water until very soft and easy to digest.

For babies beginning solid foods, congee makes a simple first-food base that can be combined with Chinese yam, vegetables, egg or meat as their diet expands.

Savory Baby Congee

Ingredients

• 1/4 cup white rice

• 2 1/2–3 cups water

• 2–3 tablespoons finely chopped zucchini

• 2–3 tablespoons finely chopped carrot or sweet potato

• 1 egg yolk or whole egg, once egg has been introduced

• A little mashed avocado after cooking, optional

Directions

1. Rinse the rice well.

2. Combine the rice and water in a small pot and bring to a gentle boil.

3. Reduce the heat and simmer for approximately 45–60 minutes, stirring occasionally, until the rice has broken down and become very soft.

4. Add the zucchini and carrot or sweet potato during the final 15–20 minutes so the vegetables cook completely.

5. If adding egg, whisk it in during the last few minutes and cook thoroughly.

6. Allow the congee to cool and adjust the texture for your baby. For a younger baby, it can be thinner and smoother. As your baby develops their eating skills, leave more texture.

7. A little mashed avocado can be stirred in after cooking for additional healthy fats.

As your baby grows, you can add Chinese yam, finely shredded meat or other vegetables they have already tolerated.

How NDF® Baby Nourish Supports Baby Digestion Before and After First Foods

Before solid foods are introduced, your baby’s digestive tract is already breaking down breast milk or formula, absorbing nutrients and regulating digestive movement as the intestinal environment continues to develop.

Once first foods begin, the digestive tract is learning to work with starches, fiber, proteins, fats and plant compounds.

NDF® Baby Nourish supports a baby’s developing digestive system before solids and continues to support digestion as new foods are introduced.

NDF® Baby Nourish:

• Supports spit-up and reflux as digestion matures*

• Supports digestion through the first year of life*

• Supports nutrient absorption from breast milk or formula*

• Provides trace mineral-rich nourishment for growth*

• Supports gentle detox pathways*

Baby Nourish contains Chinese herbs traditionally used to support digestion and nourishment, including Chinese Yam, Hyacinth Bean, Coix Seed, Poria Mushroom, Euryale Seed, Tangerine Rind, Radish Seed, Lycium Fruit, Kudzu Root, White Sacred Lotus Seed, Fennel Seed and Hawthorn Berry, along with NDF® micronized chlorella and nettle leaf.

Frequently Asked Questions About Baby First Foods and Digestion

What are the best first foods for a baby’s developing digestive system?

I like to begin with simple, gently cooked foods such as zucchini, broccoli, squash, sweet potato, carrot, rice congee, millet and Chinese yam. As your baby becomes comfortable with food, begin adding egg, beef, salmon, lentils, avocado, tahini and other nutrient-dense foods.

Why does Chinese medicine recommend cooked foods for babies?

In Chinese medicine, a baby’s Spleen and Stomach are still developing. Gently cooking food softens it and begins breaking down its fibers, making the food easier for the developing digestive system to work with.

What vegetables are good first foods for a 6-month-old baby?

Broccoli, zucchini, cauliflower, sweet potato, pumpkin, winter squash, carrot, green beans and asparagus can all be good first vegetables. Cook them until very soft and prepare the size and texture appropriately for your baby.

Can steamed vegetables help with teething?

Yes. Vegetables such as broccoli, zucchini, carrot, sweet potato and squash can be gently steamed until very soft and then chilled in the refrigerator. The cool food can be soothing for tender gums while also introducing your baby to vegetables and their natural flavors.

How much solid food should I give my 6-month-old baby?

Begin with small amounts. One or two tablespoons may be plenty when food is first introduced. As your baby becomes comfortable eating, gradually increase the amount while watching their hunger and fullness cues.

How often should I give my baby iron-rich foods?

Once complementary foods are established, I like to offer an iron- and zinc-rich food daily. Beef, lamb, egg, lentils and beans are some options that can be rotated through the week.

Can I give my baby NDF® Baby Nourish before starting solid foods?

Yes. NDF® Baby Nourish is formulated to support a baby’s developing digestion before solid foods are introduced, including nutrient absorption from breast milk or formula, and it can continue to be used as new foods are added.*

Is NDF® Baby Nourish safe to take with other BIORAY infant formulas?

Yes. NDF® Baby Nourish can be used with other BIORAY infant formulas. Each formula has a different purpose, so choose the formulas that best match what your baby needs and follow the recommended intake instructions for each product.

Can I continue NDF® Baby Nourish after my baby starts eating solid foods?

Yes. Once solids are introduced, the digestive tract has more types of food to break down and absorb. Baby Nourish can continue supporting digestion, nutrient absorption, trace mineral nourishment and gentle detox pathways during the first year.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.