When can babies eat fonio?
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.
Where does fonio come from?
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.
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Is fonio healthy for babies?
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.
Is fonio a common choking hazard for babies?
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.
Is fonio a common allergen?
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.
Recommended Guide: Introducing Allergens
Can fonio help babies poop?
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.
What are recipe ideas for cooking with fonio?
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.
How do you prepare fonio for babies with baby-led weaning?
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience. Your child is an individual and may have needs or considerations beyond generally accepted practices. In determining the recommendations for size and shape of foods, we use the best available scientific information regarding gross, fine, and oral motor development to minimize choking risk. The preparation suggestions we offer are for informational purposes only and are not a substitute for child-specific, one-on-one advice from your pediatric medical or health professional or provider. It is impossible to fully eliminate all risk of a baby or child choking on any liquid, puree, or food. We advise you to follow all safety protocols we suggest to create a safe eating environment and to make educated choices for your child regarding their specific needs. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.
6 to 9 months old:
Make fonio porridge or mix fonio with a soft, scoopable food (such as mashed vegetables, stewed greens, or yogurt). You can also use fonio in oatmeal balls, fritters, meatballs, and patties.
9 to 12 months old:
At this age, babies develop the pincer grasp (where the thumb and forefinger meet), which enables them to pick up smaller pieces of food. Use fonio to make oatmeal balls, fritters, meatballs, or patties and break these foods into bite-sized pieces before serving. Of course, you may also continue offering fonio porridge.
12 to 24 months old:
Spice it up! Serve fonio cooked into and alongside savory sauces, stews, and stir-fries. If you press the fonio with the back of a fork, it sticks together a bit and may be easier for a child to self-feed. This is also a good time to encourage utensil practice, but try not to apply too much pressure. Using utensils can be exhausting for new eaters, and many children toggle back and forth between feeding themselves with their fingers and utensils. Consistent and accurate utensil use will come in due time, probably between 18 and 24 months of age.
For more information on the most important nutrients for babies, check out our Nutrient Cheat Sheet for Babies.
Fonio Porridge with Banana and Peanut Butter
Yield
1 ½ cups (360 milliliters)
Cooking time
15 minutes
Age suggestion
6 months+
Ingredients
¼ cup (45 grams) dry fonio
¾ cup (180 milliliters) unsweetened full-fat coconut milk (ideally from a BPA-free can)
¼ cup (60 milliliters) water
½ banana
1 tablespoon (16 grams) smooth peanut butter (low-sodium)
salt to taste for adults and older children (optional: 12 months+)
This recipe contains common allergens: peanut and coconut (coconut milk). Only serve to a child after these allergens have been safely introduced. While coconut allergy is rare, it’s classified as a tree nut by the United States Food and Drug Administration.
Directions
Start by washing the fonio to remove any sand or chaff. Fonio grains are so tiny that they fall through the holes of even the finest mesh colander. To wash fonio, place the grains in a bowl of water, swirl to loosen any grit, then tip the bowl into the sink to slowly pour out just the water. Repeat until the water runs clear.
Pour the coconut milk and water into a saucepan, then stir in the fonio. Stir to combine.
Bring the pot to a boil, then lower the heat to create a steady simmer. Cook, stirring consistently, until the fonio starts to thicken, about 5 minutes.
Remove the saucepan from the heat, cover, and let the porridge rest for 5 minutes.
Peel half of a ripe banana and reserve the other half for another use—or snack on it as the child eats.
Mash and mix the banana and peanut butter into the porridge. If you are introducing peanut for the first time, use a scant amount of peanut butter - about ¼ teaspoon (~1 gram).
Scoop some porridge into baby’s bowl. Exact serving size varies. Let the child decide how much to eat.
If you’d like to serve some of the porridge to adults or older children, season it with salt to taste.
Serve and let baby self-feed with their hands. If you’d like to encourage baby to use utensils, pre-load a utensil and place it next to the food for the child to pick up. Alternatively, pass a pre-loaded utensil in the air for the child to grab.
To Store: Fonio Porridge with Banana and Peanut Butter keeps in an airtight container in the refrigerator for 3 days. The porridge thickens as it cools. To reheat, add a splash of coconut milk or water to the porridge before warming on the stovetop or in the microwave.
Pairings
Fonio pairs beautifully with black-eyed peas, cassava (yuca), lamb, okra, pumpkin, and tilapia.
Written and reviewed by these specialists
J. Truppi, MSN, CNS. Nutritionist.
V. Kalami, MNSP, RD, CSP. Pediatric Dietitian & Nutritionist.
K. Grenawitzke, OTD, OTR/L, SCFES, IBCLC, CNT. Pediatric Feeding Therapist.
S. Bajowala, MD, FAAAAI. Board-Certified Allergist & Immunologist (allergy section).
R. Ruiz, MD, FAAP. Board-Certified General Pediatrician & Pediatric Gastroenterologist.
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