Teff

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

Humans learned to grow and harvest the world’s smallest grain thousands of years ago in the Horn of Africa, where teff originated. Over time, teff’s cultivation led to new varieties with black, brown, cream, or red hues and subtle variations in taste, from malty to nutty to slightly sweet. Farmers in the plant’s native region continue to produce most of the world’s supply, though new growers in Asia, Australia, and North America are helping to meet the increasing demand for the gluten-free grain. Like fonio and millet, teff contains more iron and protein than wheat and is versatile in the kitchen. Teff is often ground into flour to make injera, a spongy sourdough bread eaten with tibs (stir fry) or wat (stew) in Eritrea and Ethiopia, where the grain continues to be a staple food.

Yes. This grain is a great source of energy from carbohydrates and a good source of protein, containing all essential amino acids. Teff also has noteworthy amounts of zinc, iron, B vitamins including folate and, unlike many grains, even contains some calcium. Additionally, teff offers a wide range of plant nutrients, particularly polyphenols, which play a protective role in the body. For gluten-free families, teff is an excellent, nutrient-dense grain and flour option. Teff flour is typically whole-grain, and as nutritionally dense as the grain itself.

Teff does contain phytates, which can reduce the body’s ability to absorb nutrients from the food. Many of these plant compounds break down during the cooking process and are mostly harmless in healthy people when consumed as part of a balanced diet. Fermenting teff (as in the process of making the traditional food, injera) helps reduce phytates and improves nutrient absorption and digestion.

★Tip: Store teff flour in the refrigerator or freezer to keep it fresh longer. Teff grains may be stored like other whole grains—in a sealed container away from heat and light.

Yes. Injera, a fermented bread made from teff flour, is a traditional food with origins in Eritrea and Ethiopia and is very nutritious for babies. For babies just starting solids, try rolling a large piece of injera into a stick shape that is easier for baby to hold and let them munch on the end. For older babies and toddlers, cut or tear injera into bite-sized pieces, or continue to offer a large piece and encourage the child to take bites.

No. Teff 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. Teff is not a common allergen, although allergies to teff have been reported.

Fortunately, since teff is wheat- and gluten-free, it is appropriate for individuals with wheat allergies, celiac disease, and non-celiac gluten sensitivity to consume.

As with all new foods, introduce teff in small amounts and watch closely as baby eats to see if any adverse reaction occurs. If all goes well, gradually increase the serving size over time.

Recommended Guide: Introducing Allergens

Yes. Teff is an excellent source 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.

Teff works well in most recipes that call for grains. Swap corn for teff to make grits, polenta, or pone. Use teff in place of barley to thicken soups and stews. Skip the wheat and opt for teff to bind bean burgers, fish cakes, and meatballs. Mix teff with onion, garlic, and spices to make a base for a grain bowl or a stuffing for bell peppers, portobello mushrooms, or tomatoes. Experiment with teff flour in your baked goods, dumplings, and homemade pasta. If you’d prefer to follow tradition, look for inspiration in Ethiopian and Eritrean cooking. Try it in recipes like genfo, a sticky porridge served with berbere spice and butter, or injera, the famous spongy sourdough bread.