Freekeh

Freekeh may be introduced as soon as a baby is ready to start solids, which is generally around 6 months of age. Freekeh is a type of wheat, and wheat is one of the most common food allergens in children, so take care to introduce the grain in small amounts to start.

Freekeh is an ancient food that goes by different names like farik, firik, and frikke—all variations of the Arabic word for “rub”, which hints at how the whole grain is prepared after harvest. To make freekeh, wheat is cut while the plant’s immature seed kernels are still green and moist. The young grains are dried and roasted—a process that gives freekeh its subtle smoky flavor—then the inedible seed casings are rubbed away. From there, freekeh is sold whole or cracked—both of which are packed with nutrients. Freekeh is a versatile cooking ingredient that can add heartiness to salads; soups like the nourishing Palestinian stew called shorbat freekeh; and grain dishes like Turkish firik pilavi. Freekeh also serves as an excellent addition to slow-cooked meats, such as poultry stuffed with spiced freekeh, a popular main dish in Egypt, Lebanon, and other countries across Northwest Africa and Southwest Asia (Middle East), where this beloved ancient grain originated.

★Tip: Serve freekeh when you have the stamina for a serious post-meal clean-up. Like rice and other grains, freekeh goes E-V-E-R-Y-W-H-E-R-E once baby digs in.

Yes. Freekeh is a whole grain that is loaded with vitamins and minerals that are often low in a child’s diet, such as iron, zinc, calcium, and B-vitamins, including folate. Freekeh is also rich in lutein and zeaxanthin, which are plant nutrients that support vision and eye health.

Freekeh is also exceptionally high in fiber. In fact, freekeh is so high in fiber that eating too much of it may cause discomfort in kids and adults alike. Start slow and steady with a small serving. Once the digestive system has had time to adjust to all that fiber, freekeh can be an excellent food to serve with regularity.

Keep in mind that freekeh contains gluten, a type of protein in wheat and other grains. Gluten is edible, but it becomes problematic for individuals with celiac disease, an autoimmune disease characterized by damage of the small intestine when gluten is consumed. Some individuals may be sensitive to gluten but may not have an allergy or celiac disease. In some cases, this may be non-celiac gluten sensitivity. However, gluten-containing grains can also contain certain carbohydrates that are difficult for some individuals to digest. Talk to a health care provider if you are concerned about issues related to gluten and digestion.

★Tip: Cut your cooking time! Purchase cracked freekeh, which cooks in about half the time as whole freekeh because the crushed grains absorb the cooking liquid faster.

Yes. Whole grain kernels are listed by the CDC as a potential choking hazard for babies under 12 months of age. You can reduce the risk by flattening the grains gently with the back of a fork before serving. As always, make sure to create a safe eating environment, stay within an arm’s reach of a baby during mealtime, and check out our age-appropriate serving suggestions.

For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.

Yes. Freekeh is a type of wheat, and wheat is one of the most common food allergens in children.  Fortunately, two-thirds of children outgrow the allergy by their 12th birthday.

Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome) may be sensitive to wheat, particularly those who are allergic to grass pollen. Oral Allergy Syndrome typically results in short-lived itching in the mouth. It is unlikely to result in a dangerous reaction.

While rare, some individuals have a condition known as wheat-dependent, exercise-induced anaphylaxis, which can result in a severe allergic reaction if the person exercises within a few hours after eating wheat. These patients should avoid eating wheat in the four hours before strenuous activity.

It is important to note that wheat allergy is not the same as celiac disease. While a wheat allergy may be outgrown, celiac disease requires a strict, lifelong gluten-free diet and lifestyle. A gluten “allergy” is typically a misnomer, usually in reference to celiac disease.

If a baby has a family history of allergies or celiac disease, or you suspect a baby is allergic to wheat, talk to a pediatric health care provider before introducing wheat at home. As you would when introducing any new food, start by offering a small quantity for the first couple of servings and watch closely for any signs of an allergic reaction. If there is no adverse reaction, gradually increase the amount over future servings.

Recommended Guide: Introducing Allergens