Enoki Mushroom

Enoki mushrooms, when cooked, may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Never feed foraged mushrooms to baby unless you are an expert mycologist, as there are plenty of poisonous look-a-like species growing in the wild.

Enoki mushrooms are native to East Asia, where they are known as enokitake, jīnzhēngū, and paengi beoseot. Chinese, Japanese, and Korean immigrants introduced enoki mushrooms to other parts of the world long ago, and as their popularity increased, so did the supply of cultivated mushrooms. Today, most enoki mushrooms come from farms that mimic their natural forest habitat, where the fungi sprout from decaying trees. Both caps and stems are edible, and enoki mushrooms hold their shape and texture when exposed to longer periods of heat, as in dishes like nabemono, a hot pot with a medley of noodles, protein, and vegetables stewed in flavorful broth.

Yes. Enoki mushrooms are a good source of folate, B vitamins, and antioxidants, as well as a bit of fiber, iron, zinc, and choline. Together, these nutrients support baby’s neurodevelopment, immune system, and senses of taste and smell. Enoki mushrooms also contain phytonutrients that may offer antioxidant, anti-inflammatory, and immune-supporting properties.

Jarred and preserved enoki mushrooms are often higher in sodium or sweeteners than is ideal for infant diets. While a taste here and there is fine, aim to hold off on these preparations of enoki mushrooms until after the first birthday.

★Tip: Washing enoki mushrooms reduces the risk of foodborne illness. After washing the mushrooms, cut off the base that the stems are attached to (if it is still present), since it is inedible.

Yes. Enoki mushrooms are firmer than many mushrooms and they have small round caps, two qualities that heighten choking risk. To reduce the risk, finely chop the mushrooms (caps and stems) and cook thoroughly. Dried mushrooms should be rehydrated in boiling water, then cut in age-appropriate sizes. As always, make sure to create a safe eating environment and stay within an arm’s reach of a baby during mealtime. For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.

No. Mushroom allergy is rare, although not unheard of. There have been reports of anaphylaxis, as well as rashes amongst those handling mushrooms. Mushrooms also contain chitin, a common carbohydrate found in crustaceans and insects that may contribute to an allergic response in certain individuals.

Individuals with Oral Allergy Syndrome (also called pollen food allergy syndrome), particularly those sensitive to mold, may also be sensitive to mushrooms. Oral Allergy Syndrome typically results in short-lived itching in the mouth and is unlikely to result in a dangerous reaction. Cooking mushrooms can help minimize and even eliminate the reaction.

Dried mushrooms may be preserved with sulfites. While sulfites are not a common allergen, certain individuals, particularly those with asthma, can have allergy-like reactions to added sulfites.  If sulfites are a concern, avoid ingredients such as sulfur dioxide, potassium bisulfate, potassium metabisulfite, sodium bisulfite, sodium metabisulfite, and sodium sulfite to name a few.

As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the amount over future meals.

No. Because they carry a heightened risk of foodborne illness (particularly Salmonella and Listeria), enoki mushrooms should be cooked before eating. Cooking mushrooms helps reduce the risk of foodborne illness, while also making them easier to digest.

Yes. Enoki mushrooms contain fiber and fluid to support the gut microbiome, bulk up poop, and hydrate the intestines. Mushrooms also offer prebiotics, special carbohydrates that help friendly gut bacteria flourish. Introduce high-fiber foods like mushrooms gradually and regularly in baby’s diet as tolerated; a little gassiness or a few blowouts is just a sign that baby’s digestive system is adjusting, so no need to remove the food from the diet. Remember that pooping patterns can vary significantly from baby to baby. If you have concerns about baby’s pooping and digestive function, talk to your pediatric healthcare provider.