Starting Solids: A Guide for Better Sleep & Healthy Development

Starting solids is an exciting milestone, but it can also feel overwhelming for many parents. As a naturopath, sleep consultant and mother myself, I know I obsessed over this. I wanted to introduce foods safely, but I also wanted to make sure she was eating optimally, without impacting her delicate digestion or sleep, but to also setting up her microbiome the best I possibly could. Where to start!?

The transition to solids is about much more than simply introducing food. It plays a vital role in your child’s growth, brain development, gut health, and even their sleep patterns.

Why Starting Solids Matters from 6 Months

From around 6 months of age, breastmilk or formula alone is no longer enough to meet your baby’s nutritional requirements. Babies need additional sources of:

• Iron

• Protein

• Zinc

• Healthy fats

• Complex carbohydrates

These nutrients are essential for healthy growth, brain development, immune function, and stable energy levels.

Iron Is Especially Important

One of the biggest nutritional priorities when starting solids is iron intake.

The recommended daily intake (RDI) for iron in babies aged 7–12 months is 11mg per day — higher than almost every other age group until adolescence.

Daily Iron Requirements by Age

• 7–12 months: 11 mg/day

• 1–3 years: 7–9 mg/day

• 4–8 years: 10 mg/day

• 9–13 years: 8 mg/day

• 14–18 years (boys): 11 mg/day

• 14–18 years (girls): 15 mg/day

  
  

Low iron levels in babies and toddlers can contribute to:

• Poor concentration

• Delayed development

• Fatigue

• Fragmented sleep

• Increased overnight waking

  
  

This is one reason why meat is now considered an excellent first food for babies.

Best First Foods for Babies:

Iron & Protein Rich Foods

Excellent first foods that include good amoutns of protein and iron include:

• Beef

• Lamb

• Sardines

• Chicken

• Eggs

• Bone broth

• Lentils and legumes (well soaked and cooked)

• Chia seeds (soaked to create gel)

  
  

Aim for around one third of your baby’s meals to contain a quality protein source.

Complex Carbohydrates for Energy & Sleep

Complex carbohydrates, combined with protein and fats, help to stabilise blood sugar levels, which in turn helps with a more settled sleep and fewer overnight wake-ups (this goes for adults too).

Good options include:

• Pumpkin

• Sweet potato

• Potato

• Carrot

• Well-cooked rice

  
  

Healthy Fats for Brain Development

Healthy fats are essential for neurological development and hormone production. Fats also help with the absoprtion of fat soluble nutrients.

Include foods such as:

• Avocado

• Extra virgin olive oil

• Coconut oil

• Sardines

  
  

Can Starting Solids Affect Sleep?

Absolutely! As a sleep consultant, I often see a strong connection between nutrition and sleep quality in babies and toddlers.

Introducing too much food — especially heavy protein meals later in the evening, or too many new foods at once, can create:

• Wind

• Digestive discomfort

• Restless sleep

• Overnight waking

  
  

Best Time of Day to Start Solids

For most babies:

• Lunch is the ideal first solid meal

• Breakfast can also work well, as long as they also have enough milk or formula at first wake.

• Avoid introducing large meals at dinner initially

By around 10 months, most babies are naturally progressing toward three meals per day with balanced amounts of protein, fats, and complex carbohydrates.

Gentle Tips for Managing Digestion When Starting Solids

It is very common for babies to experience temporary digestive changes when starting solids, including:

• Constipation

• Wind

• Changes in bowel movements

• Mild digestive discomfort

  
  

Some strategies that can help:

Go Slowly

Introduce foods gradually and avoid overwhelming the digestive system with too much variety too quickly.

Maintain Hydration

Continue offering breastmilk or formula regularly while solids are introduced.

If your child is weaned, ensure they drink adequate water throughout the day to support hydration and bowel regularity.

Use Familiar Foods

If your baby becomes constipated or unsettled:

• Reduce the amount of solids temporarily

• Return to previously tolerated foods

• Simplify meals for a few days

  
  

Helpful Foods for Constipation

Some foods may gently support digestion, including:

• Chia seeds

• Ground flaxseeds

• Pear

• Prune

• Well-cooked vegetables

• Mixing purees with breastmilk or formula can also make foods easier to tolerate initially.

  
  

Structuring Meals by Age

6–7 Months

• Start with lunch solids

• Consider breakfast if appropriate

• Always offer solids after a milk feed initially

A good sign your baby may be ready for breakfast solids is waking very hungry or sleeping long stretches overnight.

8 Months

• Offer breakfast solids first, followed by milk

• Introduce lunch solids consistently

• Add a small dinner meal if tolerated

• Keep the largest meal earlier in the day

9 Months

Most babies are naturally progressing toward:

• 3 solid meals daily

• Reduced milk intake

11–12 Months

Snacks can be introduced if needed, but avoid replacing balanced meals with grazing throughout the day.

Why Feeding Routines Matter

Children thrive on predictability and routine. Consistent meal and snack times can help children feel safe and comfortable around food, particularly if they are hesitant eaters.

I encourage families to create calm and positive rituals around meals without pressure or force.

It can be comforting to remember that children under around 3 years of age are naturally very good at self-regulating intake. Some days they may eat very little, and other days they may seem endlessly hungry — both are normal. Trust their appetite cues where possible.

Supporting Your Child:

If you or your child feels uncertain about this journey, or are working with some health challenges in the way of digestive issues, sleep issues, skin issues or picky eating, and are looking for some support, book a discovery call and lets discuss what support can look like.