Fonio

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Fonio may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Fonio is a gluten-free grain that can be offered to those with wheat allergy, celiac disease, and/or non-celiac gluten sensitivity.

Fonio, also known as acha, are the tiny seeds of savannah grasses from West Africa, where most of the world’s supply is produced. Across the region, fonio is a common first food for babies and a vital nutrient source for individuals who are nursing or pregnant. A member of the millet family of grains, fonio is an easy-to-cook, gluten-free alternative for recipes that call for barley, bulgur, couscous, and wheat. These qualities are contributing to fonio’s rise in popularity around the world—quite a reversal for the ancient grain. Fonio was previously shunned by European colonizers, who demanded that African farmers grow crops with global commercial appeal, such as cotton, peanuts, and sugar. Fonio persevered thanks to its drought resistance and the efforts of rural communities, who continued to cultivate the staple food.

★Tip: If possible, buy from reputable fonio suppliers who are sourcing responsibly, such as Yolélé Foods. With growing demand worldwide, price hikes for fonio could decrease accessibility of this staple food where it grows.

Yes. This gluten-free grain provides good amounts of iron and zinc to support healthy blood, growth, and development, as well as the body’s senses of taste and smell. Plus, it offers carbohydrates and protein to provide energy and fuel cell growth. Fonio also contains many phytonutrients – particularly phenols – to help support cellular health, with more in black fonio than in white. Black fonio may also contain more protein and carbohydrates, while white fonio appears to have more fiber and some B vitamins, potassium, magnesium, zinc, and iron. Parboiling fonio can make its iron and zinc easier for our bodies to absorb.

No. Fonio is not a common choking hazard, though in theory an individual can choke on any food. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

No, fonio, which is a form of millet, is not a common allergen. Allergies to millet are rare, but can be severe. Individuals who are allergic to rice may also be sensitive to millet. In some cases, individuals with wheat or corn allergies may be sensitive to millet as well; however, more research is needed. Fortunately, since millet is gluten-free, it is appropriate for individuals with celiac disease and non-celiac gluten sensitivity to consume.

If you suspect baby may be allergic to millet, talk with a pediatric allergist before introducing fonio at home. Otherwise, as with any new food, introduce fonio in small quantities to start and, if there are no adverse reactions, gradually increase the quantity served over future meals.

Guía recomendada: Introducción de alérgenos

Yes. Fonio offers a fair amount of fiber, particularly insoluble fibers (which help bulk up bowel movements) and polyphenols. Together, these qualities contribute to overall digestive health and bowel regularity. Note that pooping patterns can vary significantly from child to child. Be sure to talk to your pediatric healthcare provider if you have concerns about baby’s pooping and digestive function.

With a nutty flavor and fluffy texture, fonio tastes delicious in pilafs and salads, but the tiny grain truly shines when soaking up sauces. Use fonio as a base for soups and stews with hearty flavors, like poulet yassa, a lemony chicken stew from Senegal or palaver, a cassava leaf stew enjoyed in Sierra Leone and across West Africa. Fonio works in many recipes that call for couscous, and you can also experiment with fonio flour in baked goods or homemade pasta. Want to keep it simple for baby? Use fonio in your favorite porridge recipe.