Lotus Root

Food Type:
Age Suggestion: 6 months +
Nutrition Rating:How nutritious a food is with a focus on the specific nutrients babies need for optimal growth. The more nutritious a food, the more stars it will have.
Prep Time:How much time a food takes to prepare safely for a baby. The more time-consuming a food is to prepare safely, the more clocks it will have.
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Poop Friendly:Whether a food has qualities that help baby poop. Yes
Common Allergen: No
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a whole lotus root propped on a lotus root cut in half ready to be cooked for babies starting solids

When can babies have lotus root?

Cooked lotus root may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Avoid serving raw lotus root due to the risk of foodborne illness.1

Where does lotus root come from?

Lotus root is actually the swollen stem of a flower by the same name, which is native to Asia, Australia, and North America. The root develops air pockets as it grows, which give the vegetable a distinctive lacy pattern when it is sliced crosswise. All parts of the lotus plant have been traditionally used for medicines and more, from the sweetly-scented flower, to its slender stem, to the bulbous root, to the plant’s seeds. There are many species of lotus, most of which produce some form of edible “root,” although they differ in shape, size, and texture.

Maya, 6 months, eats a cooked slice of lotus root.
Eunoia, 8 months, eats cooked slices of lotus root.
Julian, 12 months, eats cooked slices of lotus root.

Is lotus root healthy for babies?

Yes. Cooked lotus root is a highly nutritious food for babies, but raw lotus root can cause foodborne illness (namely parasites), so be sure to cook before serving.2

Lotus root is high in potassium to support heart health, as well as most B vitamins, notably B6 which is essential for brain health, hormones, and nervous system function. Lotus root is also a great source of fiber for digestion and vitamin C to aid in the absorption of iron from plant-based foods. Notably, lotus root is high in flavonoids like quercetin and polyphenols, which provide antioxidant, anti-inflammatory, antiviral, and many other benefits.3 4 5

Lotus root can be found fresh, canned in brine, dried, fried, pickled, powdered (also called lotus root starch), and as lotus root tea powder. Canned and pickled lotus root often contains sodium in excess of baby’s needs, so wait to regularly serve these products until after the first birthday. Lastly, lotus root jelly often includes honey, which should not be served to babies under 12 months of age due to the risk of infant botulism.

★Tip: Lotus root has a short shelf life. If you have access to the whole root, store in a damp cloth in the fridge for up to a few days. Fresh lotus root feels heavy and firm, not soft.

Is lotus root a common choking hazard for babies?

Yes. Lotus root is firm and challenging to chew, qualities that increase choking risk. To minimize the risk, slice thinly and cook until softened. 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 lotus root a common allergen?

No. Allergies to lotus root are rare, but have been reported.6 7 Individuals with Oral Allergy Syndrome, and particularly those who are allergic to grass, may also be sensitive to lotus root.8 9 Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction.

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 quantity over future meals.

Can lotus root help babies poop?

Yes. Lotus root offers a good amount of fiber, specifically soluble fiber, and phenols, which together contribute to overall digestive health and bowel regularity.10 11 12 Note that pooping patterns can vary significantly from baby to baby. Be sure to talk to your pediatric healthcare provider if you have concerns about baby’s pooping and digestive function.

How do you introduce lotus root to babies with baby-led weaning?

a Solid Starts infographic with the header "How to Cut Lotus Root for Babies": cooked thin slices for 6 months+, cooked bite-sized pieces for 9 months+, and cooked bite-sized pieces pictured next to chopsticks for 12 months+

6 months+: Offer thin slices of peeled, cooked lotus root for baby to hold and munch on. Hold out the slice in the air if baby needs help grabbing it. Note that lotus root never fully softens, even when cooked for longer periods of time. Aim to get the root fork-tender, and never serve raw lotus root due to the risk of foodborne illness and choking. You can also serve congee with cooked grated lotus root or lotus root powder stirred in.

9 months+: Serve bite-sized pieces of peeled, cooked lotus root. If you’d like to keep serving cooked lotus root in large, thin slices, feel free to do so—this larger shape offers a great opportunity for learning how to bite, tear, and spit out food when it becomes too much in the mouth, all essential eating skills.

12 months+: Continue serving bite-sized pieces of peeled, cooked lotus root, either on their own or as part of shared meals like soups and stir-fries.

24 months+: As the toddler’s chewing skills mature, you can offer fried lotus root chips in moderation.

a hand holding a cooked, thin slice of lotus root for babies 6 months+
A cooked, thin slice of lotus root for babies 6 months+
a hand holding a thin cooked slice of lotus root to show the slice's thickness
A cooked, thin slice of lotus root for babies 6 months+
a hand holding three bite-sized cooked pieces of lotus root for 9 months+
Bite-sized pieces of lotus root for babies 9 months+

Our comprehensive Starting Solids course takes you step-by-step through baby’s solid food journey.

Recipe: Stewed Lotus Root with Sesame

seven thin, cooked slices of lotus root on a marble background

Yield: 2 c (480 ml)
Cook Time: 30 minutes
Age: 6 months+


This recipe contains a common allergen: sesame (oil, seeds). Only serve to a child after this allergen has been safely introduced


  1. Peel the lotus root skin under cold water. Cut off the stem ends. Cut the root crosswise to create thin slices about ¼ in (½ cm) wide. Set aside some slices for baby’s meal and freeze the rest.
  2. Place the lotus root slices in a bowl and add enough cold water to cover the vegetable. Stir in the vinegar to prevent discoloration.
  3. Bring the bone broth to a simmer, then drain the lotus root and add it to the pot. Partially cover the pot and cook the root until the slices are tender and easily pierced with a knife, about 20 minutes. Drain.
  4. Season the lotus root slices with sesame oil and sesame seeds.

Serve the Lotus Root

  1. Offer some lotus root slices to baby and let the child self-feed. If baby needs help, pass a slice in the air for baby to grab from you.
  2. To encourage the use of utensils, pre-load trainer chopsticks or an age-appropriate fork and pass the utensil to the child.

To Store: Cooked lotus root keeps in an air-tight container in the refrigerator for 3 days. Fresh slices of lotus root keep in an air-tight container in the freezer for 2 months.

Flavor Pairings

Lotus root pairs well with the flavors of garlic, ginger, green bean, pork, sesame, and tofu.

Reviewed by

J. Truppi, MS, CNS. Certified Nutrition Specialist®

V. Kalami, MNSP, RD, CSP. Board-Certified Pediatric Dietitian and Nutritionist

K. Tatiana Maldonado, MS, CCC-SLP, CBIS, CLEC. Pediatric Feeding Therapist

K. Grenawitzke, OTD, OTR/L, SCFES, IBCLC, CNT. Pediatric Feeding Therapist

Dr. S. Bajowala, MD, FAAAAI. Board-Certified Allergist & Immunologist (allergy section)

Dr. R. Ruiz, MD, FAAP. Board-Certified General Pediatrician & Pediatric Gastroenterologist

  1. Maguire, J.H. (2015). Trematodes (Schistosomes and Liver, Intestinal, and Lung Flukes). Mandell, Douglas, and Bennett’s Principles and Practice of Infectious Diseases. 2, 3216-3226. Retrieved May 27, 2022
  2. Maguire, J.H. (2015). Trematodes (Schistosomes and Liver, Intestinal, and Lung Flukes). Mandell, Douglas, and Bennett’s Principles and Practice of Infectious Diseases. 2, 3216-3226. Retrieved May 27, 2022
  3. Shukla, S., Park, J., Park, J. H., Lee, J. S., & Kim, M. (2018). Development of lotus root fermented sugar syrup as a functional food supplement/condiment and evaluation of its physicochemical, nutritional and microbiological properties. Journal of food science and technology, 55(2), 619–629. DOI: 10.1007/s13197-017-2971-3. Retrieved May 27, 2022
  4. Yi, Y., Sun, J., Xie, J., Min, T., Wang, L. M., & Wang, H. X. (2016). Phenolic Profiles and Antioxidant Activity of Lotus Root Varieties. Molecules (Basel, Switzerland), 21(7), 863. DOI: 10.3390/molecules21070863. Retrieved May 27, 2022
  5. Paudel, K. R., & Panth, N. (2015). Phytochemical Profile and Biological Activity of Nelumbo nucifera. Evidence-based complementary and alternative medicine : eCAM, 2015, 789124. DOI: 10.1155/2015/789124. Retrieved May 27, 2022
  6. Nishimura-Tagui, M., Hayama, K., Fujita, H., Sato, N., Nakamura, M., Yagami, A., Matsunaga, K., & Terui, T. (2020). Case of anaphylaxis due to lotus root. The Journal of dermatology, 47(6), e227–e228. DOI: 10.1111/1346-8138.15329. Retrieved May 27, 2022
  7. Hiraguchi, Y., Tokuda, R., Gen, M., Shingaki, T., Yoshino, S., Kumagai, Y., Ebishima, Y., Hirayama, J., Kainuma, K., Nagao, M., Owa, K., Suehiro, Y., Fujisawa, T. (2017). Identification of a novel food allergen in lotus root. Allergology International 67, 141-143. Retrieved May 27, 2022
  8. Kim, M. A., Kim, D. K., Yang, H. J., Yoo, Y., Ahn, Y., Park, H. S., Lee, H. J., Jeong, Y. Y., Kim, B. S., Bae, W. Y., Jang, A. S., Park, Y., Koh, Y. I., Lee, J., Lim, D. H., Kim, J. H., Lee, S. M., Kim, Y. M., Jun, Y. J., Kim, H. Y., … Work Group for Rhinitis, the Korean Academy of Asthma, Allergy and Clinical Immunology (2018). Pollen-Food Allergy Syndrome in Korean Pollinosis Patients: A Nationwide Survey. Allergy, asthma & immunology research, 10(6), 648–661. DOI: 10.4168/aair.2018.10.6.648. Retrieved May 27, 2022
  9. American Academy of Allergy Asthma & Immunology. Oral Allergy Syndrome (OAS) or Pollen Fruit Syndrome (PFS). Retrieved May 27, 2022
  10. Li S, Li J, Zhu Z, Cheng S, He J, Lamikanra O. Soluble dietary fiber and polyphenol complex in lotus root: Preparation, interaction and identification. Food Chem. 2020;314:126219. doi:10.1016/j.foodchem.2020.126219. Retrieved May 29, 2022
  11. Yi Y, Tang HS, Sun Y, Xu W, Min T, Wang HX. Comprehensive characterization of lotus root polysaccharide-phenol complexes. Food Chem. 2022;366:130693. doi:10.1016/j.foodchem.2021.130693. Retrieved May 29, 2022
  12. Limwachiranon J, Huang H, Shi Z, Li L, Luo Z. Lotus Flavonoids and Phenolic Acids: Health Promotion and Safe Consumption Dosages. Compr Rev Food Sci Food Saf. 2018;17(2):458-471. doi:10.1111/1541-4337.12333. Retrieved May 29, 2022