Everything you need to know before starting BLW — from choking and gagging to allergens and safe food prep.
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01
The most important distinction to understand
Read →
02
Before you start your first meal
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03
High-risk foods & how to make them safe
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04
Positioning, supervision & environment
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05
Cooling, freezing & reheating safely
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06
Introducing the top 14 safely
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07
NHS, Red Cross & first aid courses
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See the full avoid list in our BLW guide
View guide →
Gagging is a normal, protective reflex that babies use as they learn to eat. It can look alarming, but it's a safety mechanism. Choking is different — and rare. Understanding the difference is the single most important thing you can do before starting BLW.
This is not a substitute for proper first aid training. We strongly recommend completing an infant CPR and choking course before you start weaning. The British Red Cross and St John Ambulance both offer excellent, accessible courses.
Go through this list before your baby's very first meal. Knowing you're prepared makes weaning calmer and more enjoyable for everyone.
Tap any section to expand it. Keep these open for reference as you get started.
How you prepare food matters as much as what you offer. A food that's perfectly safe when prepared correctly can become a serious hazard if it isn't.
What makes a food safe for BLW?
Can be squished flat between your thumb and finger with minimal effort. If you can't squish it, baby can't either.
Long enough to grip in a fist with some sticking out the top — roughly the size of an adult finger.
Breaks down with saliva or gentle gum pressure. Soft-cooked veg, banana, and well-cooked pasta are ideal.
Avoid round shapes and hard raw foods. Round objects can perfectly seal a baby's airway.
High-risk foods & how to make them safe
Grapes & cherry tomatoes
Cut lengthways into quarters — their round shape can perfectly seal a baby's airway
Whole nuts & peanuts
Crush or flake; spread nut butter thinly on toast rather than by the spoon
Raw hard vegetables
Steam or roast carrot, apple, and celery until completely fork-tender before offering
Blueberries & small round fruits
Squish flat or cut in half for babies under 9 months
Hot dogs & sausages
Cut lengthways into thin strips rather than round slices — slices are a hazard shape
Bread & nut butter together
Lightly toast bread and spread nut butter very thinly — thick spread can form sticky balls
Risk of infant botulism — avoid in cooking too
Bacon, crisps, stock cubes — harmful to developing kidneys
Brie, camembert, stilton — risk of listeria
High mercury content — can affect the nervous system
Risk of food poisoning — avoid entirely
Choking hazard — hard to control in the mouth
Introduce each allergen separately in a small amount. Wait 2–3 days before introducing the next so you can identify any reaction.
Current evidence (including the LEAP study) suggests introducing allergens from around 6 months — not delaying — may actually reduce allergy risk.
Once safely introduced, continue including the allergen in your baby's diet regularly. Consistent exposure helps prevent sensitisation over time.
Always introduce allergens at home, during the day, when your GP surgery is open. After introducing a new allergen, watch for any of these signs:
Anaphylaxis: In rare cases a food can cause a life-threatening reaction — sudden swelling of lips or throat, difficulty breathing, or collapse. Call 999 immediately. Do not wait. Visit the NHS food allergy page →
We recommend reading from these trusted sources and — most importantly — completing a first aid course before starting weaning.
Red CrossThe British Red Cross offers in-person and online infant first aid courses. Completing this before weaning is strongly recommended.
redcross.org.uk →St John Ambulance's first aid courses for parents and carers, including how to handle choking and unconscious babies.
sja.org.uk →Clear, step-by-step NHS guidance on responding to an infant choking emergency.
nhs.uk →NHS step-by-step guide to infant resuscitation (CPR) — essential knowledge for all parents.
nhs.uk →The NHS guide to starting solid foods safely — when to start, what foods to offer, and how to keep mealtimes safe.
nhs.uk →NHS guidance on food allergy symptoms, allergen introduction, and when to seek medical advice.
nhs.uk →Evidence-based guidance on when and how to introduce the 14 common allergens, and what to watch for.
allergyuk.org →Munch Sprouts is not affiliated with any of the organisations above. Always consult your GP or health visitor for advice tailored to your baby.
Log every allergen introduction, track reactions, and record food milestones — all in one safe place with the Munch Sprouts app.
