Buckwheat

Buckwheat can start when your baby is about 6 months old and ready for solids. It comes from central Asia. Its seeds add a hearty, nutty taste to breads, porridges and noodles. Hulled seeds are called groats, and toasted groats are called kasha. The flour is the base of blini pancakes and Japanese soba noodles.

It is rich in zinc, copper, magnesium and manganese, with some iron and selenium. These minerals support growth and development. Its glycemic index is low. Flavonoids, protein with all the essential amino acids, fiber and lignans support digestion and the gut microbiome.

Porridge, pancakes and noodles

Porridge is an easy way to introduce the grain. Stir in spices, mashed fruit or vegetables, or finely ground nuts for new flavors. You can make pancakes or bread with buckwheat flour. Cutting soba noodles into short lengths and serving them in a bowl makes them easier to grab and lowers gagging.

From 9 months, offer patties and pancakes with cooked buckwheat in bite-sized pieces. Buckwheat flakes give grip to slippery fruit such as apricot or mango. Flattening cooked groats with a fork makes self-feeding easier.

12 months and beyond

Keep using groats and flour in porridge, bread, pancakes, soups and stews. Soba noodles can be served as they are, as finger food or with a fork. If your child resists utensils, do not push. Steady fork use usually settles in after the second birthday.

Cooked buckwheat prepared for your baby's age is a low-risk food. Any food can still cause choking. Loose grains can scatter in the mouth and cause gagging or coughing. When your baby has trouble, press the grains flat with a fork, or add broth, coconut milk or sauce so they cling together. Stay with your baby during meals.

Buckwheat is not on the common allergen list. The World Health Organization does not count it among the global priority allergens. Still, serious reactions are on record, and data hint that this allergy is becoming more frequent in Asia, Japan in particular. Despite the name it has no relation to wheat. People with celiac disease, gluten sensitivity without celiac, or wheat allergy can usually eat it.

Oral allergy syndrome can occur in people who react to grass and birch pollen. It brings a short-lived itch, tingle or burn inside the mouth. Sometimes it comes with stomach pain, cramps, bloating or diarrhea. It is uncomfortable but not expected to be dangerous.

Start with a small amount the first time. If there is no reaction, increase the amount gradually.