Fennel

Fennel, including the bulb, fronds, flowers, and seeds, may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Never serve homemade fennel puree before 6 months of age, as fennel can contain high levels of nitrates. Furthermore, take care when making fennel puree at home as nitrates can increase with improper handling and storage. Fennel served as finger food after 6 months of age does not pose the same risk.

Fennel, like beets, carrots, celery, green beans, spinach, and squash, can contain high levels of nitrates from agricultural fertilizers, even when grown organically. When consumed, nitrates are converted to harmful nitrites, which, in excess, can result in acquired methemoglobinemia—a condition where oxygen is unable to reach bodily tissues. Infants younger than 6 months of age are most at risk.

To reduce the risk of illness, refrain from serving homemade fennel puree to babies younger than 6 months of age, wash the vegetable well before preparing, and serve immediately. Do not store fennel puree. Nitrates can increase with improper handling as well as improper storage.

Lastly, while fennel tea, fennel water (including gripe water), and fennel essential oils are popular remedies for infant colic, it is important to always speak with your child’s healthcare provider prior to using any of these remedies, as they can be unsafe for babies if used improperly.(#_ftnref3)

Today, fennel thrives in sandy fields, on riverbanks, and by roadsides in sunny areas around the world, but the plant originated in the fertile lands around the Mediterranean Sea. This perennial herb has a long history in the region, where ancient Egyptians and Romans cultivated fennel for food, medicine, and ceremonial purposes. Fennel was also important in ancient Chinese, Hindu, and Persian cultures of Asia, where most fennel is produced as food today. Fennel is a key ingredient throughout the diverse cuisines of the continent. The bulb-like stem, stalks, and fronds (those lacy leaves) are eaten cooked or raw, while the flowers and seeds are ground up to season braises, sauces, stews, and spice blends like dukkah, five-spice powder, garam masala, panch phoron, and za’atar.

Yes, in moderation, after 6 months of age. While fennel as a finger food is perfectly healthy, homemade fennel puree can contain high levels of nitrates, which can negatively impact the body’s ability to deliver oxygen to the tissues. Infants younger than 6 months of age are at greatest risk.

Nitrates aside, fennel bulb has a good amount of fiber to aid with digestive function and offers small amounts of vitamin B6 for nervous system and hormonal function. There is plenty of potassium for muscle and heart health, vitamin C to support skin and the immune system, and vitamin K to help build strong bones. Finally, fennel boasts hundreds of phytonutrients – plant compounds with benefits ranging from antifungal and antioxidant properties to digestive benefits and memory-enhancement. Fennel leaves (fronds) and stems are also a good source of unsaturated fatty acids, including plant-based omega-3 fats, which are important for brain development. (#_ftnref2)

Yes, in moderation, after 6 months of age, and only if served immediately. Fennel can contain high levels of nitrates and nitrates can increase with improper handling and storage. Never serve homemade fennel puree before 6 months of age and refrain from storing any homemade baby food prepared with fennel.

Yes, after the child’s first birthday and served on occasion, lukewarm, and with no or minimal added sweeteners. Do not give tea or beverages other than breast (human) milk or formula to babies under 12 months of age to ensure necessary nutrition from breast (human) milk or formula isn’t displaced by other drinks.

Yes. Some preliminary research has shown that, when used appropriately, gripe water (which often contains fennel) and fennel extracts (when diluted with water) may help relieve symptoms of infant colic. That said, causes of colic can be complicated, so talk to your pediatric healthcare provider before offering any treatments to baby.

Because mukhwas are firm in texture and difficult to chew, we recommend waiting to introduce them until a child is at least 2 years old and has mature chewing skills. Sugar-coated fennel seeds are often used in a variety of mukhwas, a common after-meal treat in South Asian cultures, to freshen the breath and aid digestion. While small in size, fennel mukhwas are a choking hazard and require skilled chewing, so introduce to toddlers with caution. Since they are typically consumed in small amounts, the small amounts of added sugar are fine on occasion for a toddler or young child.

Yes. The fennel bulb has a fair amount of fiber which, in combination with a balanced and varied diet, can help support overall digestive health and bowel regularity. Some research also supports the traditional use of fennel seeds as a digestive aid to relieve abdominal gas and pain. 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.

Yes. The fennel bulb’s firm, smooth texture when raw makes it a potential choking hazard. To reduce the risk, cook fennel until soft and serve only the large outer layers of the bulb. Fennel seed may be left whole, but if the size or consistency concerns you, simply crush and grind the seeds before seasoning 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. Allergies to fennel are rare but have been reported. Ingestion, inhalation, and topical exposure to fennel have been associated with allergic reactions in certain individuals. Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome), particularly those who are allergic to birch or mugwort pollen, sensitive to foods within the Apiaceae family (such as carrot and celery), or sensitive to peaches, may also be sensitive to fennel. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking fennel can help minimize the reaction.

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

Recommended Guide: Introducing Allergens

Fennel tastes like anise and citrus, adding zing to seafood dishes like bouillabaisse, cioppino, cod cakes, and seared scallops. As fennel cooks, its bold flavor softens and sweetens, a beautiful compliment to meats like stewed chicken, porchetta, and rabbit and fava bean stew. Fennel can also hold its own as a hearty vegetable main or side when it is braised, grilled, stewed, or eaten raw. The bulb has a texture like celery, but offers tons more flavor. Try using raw fennel to add bright flavor to classic deli-style chicken salad or waldorf salad. Fennel fronds taste delicious in these dishes, too. You can also use the foliage to add zing to chimichurri, chutney, pesto, salsa verde, or your favorite green sauce.