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Learn moreFiddlehead Fern
Vegetable
Age Suggestion
6 months
Iron-Rich
No
Common Allergen
No
Warning
Never serve uncooked (raw) or undercooked fiddlehead ferns, as these have been associated with illness. Symptoms can include abdominal pain, nausea, vomiting, diarrhea, and headaches beginning anywhere from 30 minutes to 12 hours after ingestion. Boil fiddlehead ferns for 15 minutes or steam for at least 10 minutes to remove the toxin, and be sure to discard the water used to cook the ferns.
When can babies have fiddlehead ferns?
Fiddlehead ferns, when boiled or steamed to reduce the risk of illness, may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Only serve the fiddleheads from ostrich ferns, not from other species, which can be toxic.
Various edible species of fern are enjoyed all over the world, including in parts of North America, where the fiddleheads of ostrich ferns show up in markets and dishes for a brief window in the spring. The name fiddlehead in English comes from the part of this fern that is commonly eaten, the tightly coiled shoot of young fern that resembles the head of a violin or fiddle. Fiddlehead ferns offer fresh, vegetable flavor to egg dishes, stir fries, stews and more, and after their short season has passed, can be frozen or pickled for future meals.
How do you serve fiddlehead fern to babies?
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.
6 months old +:
Offer a large fiddlehead (at least the size of baby’s palm) on its own, cooked until soft and mashable. Alternatively, share dishes like mashed potatoes, pasta, or stew with chopped, cooked fiddleheads.
To cook fiddleheads to make them safe for consumption, remove any remaining brown papery husk on the fiddlehead, rinse in cool water, then boil for around 15 minutes or steam for 10-12 minutes. Discard the cooking water after. From there, you can serve the fiddleheads in an age-appropriate way, or you can cook them however you like to eat them: sauteed, stir-fried, in a stew, etc.
9 months old +:
Serve soft, cooked fiddleheads of any size, larger ones for practice taking bites or smaller pieces of cooked fiddleheads for baby to pick up with their developing pincer grasp (where the thumb and pointer finger meet). Offer them on their own or as part of a shared meal like frittata, pasta, or stews.
To cook fiddleheads to make them safe for consumption, remove any remaining brown papery husk on the fiddlehead, rinse in cool water, then boil for around 15 minutes or steam for 10-12 minutes. Discard the cooking water after. From there, you can serve the fiddleheads in an age-appropriate way, or you can cook them however you like to eat them: sauteed, stir-fried, in a stew, etc.
12 months old +:
Offer cooked, soft fiddleheads as desired, as part of pasta dishes, frittatas and other egg dishes, stir fries, or stews. Let the child use their fingers or offer an age-appropriate utensil with the meal–small fiddleheads can make for a great size and texture for utensil practice. Just don’t be surprised if the child opts for their fingers, or switches back and forth; consistent and accurate utensil use often comes after the second birthday.
To cook fiddleheads to make them safe for consumption, remove any remaining brown papery husk on the fiddlehead, rinse in cool water, then boil for around 15 minutes or steam for 10-12 minutes. Discard the cooking water after. From there, you can serve the fiddleheads in an age-appropriate way, or you can cook them however you like to eat them: sauteed, stir-fried, in a stew, etc.
How to prepare fiddlehead ferns for babies 6 months +
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Are fiddlehead ferns a choking hazard for babies?
No. As long as the fiddleheads have been cooked thoroughly to reduce the risk of illness, they should be soft and mashable and present a low risk when safely prepared for a child’s age and developmental ability. To reduce the risk, make sure fiddleheads are fully-cooked and prepare and serve them in an age-appropriate way as described in the How to Serve section. As always, make sure to create a safe eating environment and stay within reach of baby during meals.
Learn the signs of choking and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.
Are fiddlehead ferns a common allergen?
No. Fiddlehead ferns are not a common food allergen. That said, consuming raw or undercooked fiddlehead ferns can cause food poisoning due to a toxin in the shoots.
Are fiddlehead ferns healthy for babies?
Yes. Fiddlehead ferns contain plenty of important nutrients, including vitamin A, iron, calcium, potassium, vitamin C, fiber, and more. These nutrients support healthy vision, blood health, bone density, electrolyte balance, iron absorption, and digestive functioning. Plus, fiddlehead ferns are rich in antioxidants and phenolic compounds to support bodily resilience.
Make sure the fiddleheads are from the ostrich fern, and avoid foxglove or bracken ferns, which can be toxic. Never serve uncooked (raw) or undercooked fiddlehead ferns, which have been associated with illness. Symptoms can include abdominal pain, nausea, vomiting, diarrhea, and headaches beginning anywhere from 30 minutes to 12 hours after ingestion. Boil fiddlehead ferns for 15 minutes or steam for at least 10 minutes to remove the toxin, even before cooking them as part of a recipe. Be sure to discard the water used to cook the ferns.
What do I do if baby won't eat?
End the meal and follow up with a breast or bottle feed. Never pressure a baby or child to eat; it will only worsen food refusal in the long run. Babies refuse food for different reasons, such as teething, illness, sleepiness, or lack of energy or interest in learning a new skill. For information on why baby may refuse to eat, see our guide, Handling Food Refusal.
What are the signs of readiness for solids?
Baby should be able to sit with minimal support, hold their head up well, and be able to reach and grab an item and successfully bring it to their mouth while seated. Baby should also show interest in eating and watching caregivers eat. For example of babies who are ready vs not, see our article on readiness.
Our Team
Written by
Dr. Rachel Ruiz
Pediatrician & pediatric gastroenterologist
Dr. Sakina Bajowala
Pediatrician & pediatric allergist/immunologist
Kim Grenawitzke
Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant
Venus Kalami
Pediatric registered dietitian & nutritionist
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