Millet

Millet may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Millet is a gluten-free grain that can be offered to those with wheat allergy, celiac disease, and/or non-celiac gluten sensitivity.

Millet is one of the oldest grains cultivated by humans. The tiny seeds grow abundantly on cereal grasses that thrive worldwide, particularly in regions of Africa and Asia where the ancient grain is a staple food. There are many varieties to try, including finger millet, fonio, foxtail millet, kodo millet, proso millet, sawa millet, and pearl millet—the most widely available type across the world. Pearl millet descended from wild grasses on the savannahs of West Africa, and over time, traveled east with trade to Asia. In modern times, most of the world’s supply of pearl millet comes from India, where the grain is called bajra and is used daily to make dosa (pancake), idli (steamed dumpling), khichdi (lentil stew), roti (flatbread), tikki (fritter), upma (porridge), and more.

Yes. A versatile gluten-free grain, millet provides good amounts of zinc to aid immunity, taste, and smell; plus B vitamins (notably B6) to provide energy to cells. Millet is not as nutritionally dense as other grains, though the pearl millet variety provides more fats than rice, maize, wheat and sorghum and more protein than brown rice or maize. Millet also contains some fiber, which helps nourish baby’s developing gut microbiome. Together, these nutrients all support baby’s rapid growth and development.

★Tip: Before cooking, soak millet in a covered bowl of water at room temperature overnight (up to 12 hours) or as directed by the recipe or package’s instructions. It is not necessary, but when you have the time, soaking helps reduce the grain’s phytates, which inhibit the body’s absorption of iron and zinc.

Yes. Millet offers good amounts of fiber, particularly insoluble fibers (which help bulk up bowel movements) and phenols. 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.

No. Millet 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.

No, millet is not a common allergen. Allergies to millet are rare, but can be severe. Individuals who are allergic to rice may 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.

Recommended Guide: Introducing Allergens

Millet has a nutty taste, a fluffy texture, and is easy to cook. Millet tastes delicious in warm cereals like ngalakh, a creamy porridge sweetened with baobab and peanut in Senegal. The tiny grains work best when soaking up sauces, soups, and stews like leksour, a lamb stew on millet pancakes from Mauritania. Try millet as a gluten-free alternative in recipes that call for barley, bulgur, couscous, and wheat, and use it as a binder in burgers, energy balls, meatballs, and patties. You can also experiment with millet flour in baked goods and doughs like tô, a starchy dumpling served with stewed okra and other flavorful sauces in Burkina Faso.

★Tip: Did you know that you can pop millet like popped corn? Popped millet is best for older children, as it presents a choking hazard for the youngest eaters.